Top 7 Exercise Myths

Both aerobic exercise and strength training are key components of any
fitness program, but with so many exercise myths out there it can
hard to develop an effective workout routine. Here are seven of the
most common myths related to exercise.

*1. Spot reducing is possible*. Spot reducing is based on the flawed
notion that it's possible to "burn off" fat from a specific area of
the body by selectively exercising that area.  Numerous studies have
shown that spot reducing is not possible. When you lose fat, you're
unable to choose the area in which the fat loss will occur. Your body
determines which fat stores it will use. Exercising a specific area of
the body will build and strengthen the underlying muscle, but it will
have no direct effect on fat loss in that area.

*2. No pain, no gain*. Many people incorrectly assume that exercise
must hurt to be beneficial. Exercising to the point of pain can
significantly increase your risk of injury.  Pain is your body's way
of telling you that there's something wrong. A serious exercise
program will sometimes be uncomfortable, but it should not be painful.

*3. The more exercise the better*. This is one of those exercise myths
that far too many people still believe is accurate. The truth is that
you can get too much exercise, and it can lead to burnout and/or
injury. When it comes to exercise, you need an appropriate balance of
training and rest.

*4. Women who lift weights will bulk up*. Many women use this excuse
to avoid lifting weights. What they don't realize is that weight
lifting is a very effective way for women to lose body fat and
increase lean muscle mass. Women usually don't have the genetic
potential to develop large, bulky muscles because they don't have
enough testosterone, which is the hormone needed for muscle
development.

*5. Your muscles will turn to fat if you stop exercising*. Fat and
muscle are two different types of tissue, so one can't convert to the
other. The truth is that muscles waste away when not used. Therefore,
if you stop exercising, but continue to eat as you always have, you
will see a loss of muscle mass and an increase in body fat.

*6. You should stretch before exercising*. Contrary to popular
opinion, stretching should be done after a workout, when the muscles
are warm. Several recent studies have shown that stretching cold
muscles slightly decreases muscle strength and power for up to an hour
after stretching. Stretching cold muscles can also cause injury.

*7. Low intensity aerobic exercise is best for fat loss*. Not
necessarily. Low intensity aerobic exercise will burn more fat while
you're exercising, but high intensity aerobic exercise will increase
your metabolism and burn more fat for an extended period of time after
you finish exercising.

Don't be fooled by any of these exercise myths. Rely on proven
information to help you meet your fitness goals.

_By: *Jim Plummer*_

*About the Author:*

Jim Plummer is a longtime health and fitness enthusiast. His website,
http://www.functional-fitness-facts.com [1], contains information,
advice and resources that will help you get fit and healthy. Visit his
website and pick up your free fat loss report [2].

Links:
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[1] http://www.functional-fitness-facts.com
[2] http://www.functional-fitness-facts.com/free-fat-loss-report.html