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Myths are fine when it comes to storytelling, but they have no place in your fitness routine. We can find an array of myth, which prevents people from getting the yields of exercise. Here you can see some of them and you will find the truth that lies behind the fiction.

No pain, No gain

This myth hangs on and it is really destructive. Pain is your body’s way to tell you that ‘something is wrong’. If you feel real pain during workout, you shouldn’t push past it, instead, you should slow down or even stop it. This usually occurs when you are dealing with resistance exercises without any professional guidance. To increase muscle and develop endurance you may need to experience a slight level of discomfort but that’s not pain. No pain, no gain is not good when it comes to developing a lifelong help when experiencing an unusual amount of discomfort. It could signal a serious injury.

Running is the best way to get fit

Forget it. There is no best way to get fit. You have to choose what you like or you will find a reason to quit, and you have to start according to your medical status and fitness level. As far as doing it fast is concerned, that is another myth that’s been built into the mass marketing of fitness. (If you are looking for instant success Lose 10 pounds in 10 days! - you are inviting trouble). The thing is you have to do the exercise in a systematic and right way to get fit.

If you don’t exercise an hour a day, you might as well do nothing

Don’t believe this. Although strenuous exercise does not improve your aerobic capacity far more than light or moderate workouts do, light exercise is just as good if not better. Studies shows that a half hour walk, three or more times a week significantly reduces your risk of heart attack and stroke, lower blood pressure , relieves stress and boosts your energy and immune system.

It is dangerous for me to exercise, because I am too old

Exercise is beneficial at the age as long as the exercise regimes are tailored to the specific needs of the persons. Exercise helps to cope with osteoporosis, imbalance and lack of co-ordination, low energy levels etc., thereby improving your quality of life. In fact rebuilding the muscle mass and strength which are some of the outwards signs of aging is the secret of rejuvenation. When you rebuild the muscle, endurance and strength you regain youthfulness, stamina, energy and vigour. However you should consult a doctor before you start an exercise programme.

Warming up before working out is not necessary if you are careful

Wrong! Gently warming up your body before you start the endurance phase that appeals to you and fits into your schedule. Some love to jump- start their day with a morning workout, while others feel exercising after the workday, is over, is a great way to energise for the evening and eliminate stress and induce good sleep.

If you drink water during exercise, you will get cramps

This is the opposite of what is really true. You need water when you work out- before, during and after. The more water, the better! If you don’t drink enough water (and most of us don’t), your head can ache, or you can feel cramps and tired.

Women who lift weights will develop big bulky muscles

Wrong again. Those big, bulky muscles we tend to associate with body builders, most often are the result of male hormones, and women don’t have enough of it. While testosterone is factor in muscle development, a muscle size increase is largely determined by the particular person’s genetic predisposition to getting big muscles. Our genes determine what type of muscle fibres we have and where they are distributed. With near starvation (to lower body fat) and steroids, women can bulk up beyond normal ranges. But for most women, strength training is a wonderful way to tone up, firm up and shape up muscles in a beautiful way.

Will muscles turn into fat if you stop exercising

Muscles can't turn into fat; they are two separate distinct tissues. Changes in muscle mass and changes in stored body fat are two entirely separate processes. They can occur simultaneously, which is why some people think they are replacing muscles with fat. Once you stop exercising, the detraining effect will start within a span of two weeks that may cause to lose your muscle's tone, bulk and strength thereby losing shape of your body.

You can 'spot-reduce' areas of body fat

This myth has been very resilient over the years. The body stores the fat throughout the body as a whole, according to its own genetic pattern. It can't be toned up by weight training. Stored body fat can be reduced by increasing the calorie expenditure through aerobic exercises and controlling calorie intake. Underlying muscles can be strengthened and toned up by working on that, but this will have no direct effect on fat. But basically our genes determine where we store our body fat more.

Strength training does nothing for the heart

It is false. The combination of strength training and aerobic exercise is ideal for your heart. While strength training can decrease the levels of LDL (which clogs your arteries), aerobic exercises increase your HDL level (which cleans your arteries.) Even strength training can decrease your blood pressure. Strength training also becomes important in fortifying the muscles and so protecting yourself against a heart attack brought on by sudden or unaccustomed exertion.

Household works are enough as an exercise

No it is not. Even though that will help to increase the calorie expenditure, it won't help to improve your cardio-pulmonary endurance and increasing the muscle strength and mass. So females have to go for a regular exercise programme. That will even decrease the risks of endometrial and breast cancers.

Dieting is the only way to lose weight

It is wrong. Diet only or starving yourself will lead to reduce your lean body mass instead of losing fat from your body. So the real trick to losing weight is a lifelong pattern of healthy diet and moderate exercise.