Fitness Myths That Can Ruin Your Workout

If you work out regularly, chances are you’ve picked up some
“fitness advice” in the sauna, locker room or gym. Trouble is
not everything you hear is right. There’s a lot of
misinformation going around and you’re probably getting more
half-truths or lies than sound advice.

To clear up this matter, here are some common fitness myths and
the facts behind them. By learning the truth about exercise, you
won’t be misled the next time you work out.

‘Never drink liquids while exercising.’

It was once thought that drinking liquids would bloat the body
and affect an athlete’s performance. But the opposite is true.
Boxers, dancers, football players, and long-distance runners may
lose as much as five pounds while performing. What’s lost is
mainly water and if this isn’t replaced, you could suffer from
dehydration and heat stroke that can be fatal.

“Prohibiting water on the practice field has no physiological
basis. Withholding liquids during hot, humid weather makes an
athlete susceptible to heat cramps, heat exhaustion, or the more
serious and sometimes fatal heat stroke. Dehydration causes
fatigue, which in itself makes an athlete more vulnerable to
injury,” explained Dr. Ellington Darden in “The Health Robbers.”

To improve athletic performance, don’t wait until you’re
thirsty before you drink. By that time, you may already be
dehydrated. Instead, drink water before, during, and after
exercising. Take about eight ounces of water every 20 minutes
while exercising.

‘Never drink cold water while exercising.’

Contrary to popular belief, cold water won’t cause cramps and
is the best drink for exercisers since its absorbed rapidly. In
effect, it cools the body faster than lukewarm or hot beverages.

What you should avoid is coffee, alcohol or carbonated
beverages. The first two may dehydrate you while the latter can
make you feel full, preventing you from drinking enough fluids.

‘No pain, no gain.’

There are people who think it’s normal to feel tired and sore
after a workout. That’s to be expected at the start of an
exercise program but it should pass in a week or two.

If not, it’s the body’s way of telling you that it’s being
abused or injured. You’re probably not exercising right or
you’re pushing yourself too hard. Rest for a few days, apply ice
to the sore areas, and change your routine. Remember that a good
exercise program should leave you rested and invigorated, not
gasping for breath or crying!

“The truth is, exercise does not need to hurt to be good for
you. In fact, if it does hurt you’re probably doing something
wrong,” said Suzanne Schlosberg and Liza Neporent in “Fitness
for Dummies.”

“If you experience major muscle aches after a demanding
aerobics class or a longer-than-usual run, you’ve pushed
yourself too hard. Experts believe that delayed muscle soreness,
in which pain peaks 24 to 48 hours after exercise, results from
inflammation and microscopic tears in the elastic tissues that
surround muscle fibers. To give muscles time to adapt, don’t do
much too soon. A good rule of thumb: Increase exercise time or
difficulty about 5 percent a session - say by adding ½ minutes
to a 30-minute workout,” added Royce Flippin in American Health
magazine.

While diet and exercise are essential in losing weight, many
products can help you do a better job.