There are a number of myths associated with exercising. Here are some of the commonly heard myths still doing the rounds in India:
Myth 1: I don’t want to start exercising as I’ve heard that I will put on more weight when I quit!!
This is obviously someone who is looking for reasons not to exercise! When you exercise you burn fat which brings about weight loss. Moreover people also tend to be more conscious of their diet since they are putting in so much effort to exercise. When you quit, you also tend to get back to your old eating habits. This increase in calorie intake and no means of burning those calories will ultimately make the weight creep back.
Solution: Don’t Quit!! Exercise is not a short-term means to achieve your goal of weight-loss. Make it a daily routine and it’ll help in maintaining the weight you lost (along with a host of other health benefits).
Myth 2: Women should not train with weights otherwise they may end up looking like bodybuilders.
Both men and women can benefit with a little strength/weight training. Weight training has shown to help make your bones stronger and can also help in shedding weight faster by maintaining muscle mass and reducing the percentage of body fat. As for the fear many women have of becoming bulky-relax! Women don’t have enough testosterone (the hormone needed for building muscles) like men to end up looking like bodybuilders!
Solution: Work out with less weights at least once or twice a week.
Myth 3: Don’t drink water during your workouts.
This is a myth that I’ve heard ONLY in India. It probably originated in gyms where the trainers had to show instant weight loss after a workout! Water should be an essential part of your workout routine. You lose a lot of water from the body in the form of sweat and water helps in hydrating your body. Watch any sport and you’ll see players(cricketers, tennis players, basketball players, gymnasts and such) grabbing a bottle of water whenever they can to avoid cramps due to dehydration!
Solution: Try to sip a 1 liter bottle of water during your workout.
Myth 4: Crunches will help get rid of belly fat.
Spot reduction is a myth. You need to reduce the overall fat in the body to see some difference in the belly fat. Crunches can help in tightening/toning the abdominal muscles, but it cannot convert the belly fat into muscle.
Solution: A balanced diet and a regular exercise routine will help you over a period of time.
Myth 5: Don’t workout during your periods.
Sounds more like an excuse to get 3-4 days off from exercising! Unless you have severe cramping/pain, working out during your menses can actually help in reducing the discomfort.
Solution: Try doing lower intensity workouts like walking or yoga on those days.
Myth 6: I’m not overweight,so I don’t need to exercise!
Exercise has many health benefits out of which weight-loss is just one of them. Lack of physical exercise can increase the risk of obesity, high cholesterol, diabetes, cancer, strokes later on in life.
Solution: Exercise should be as important to you as brushing your teeth. Even low intensity workouts like walking 2-3 times a week will help you in the long run.
Myth 7: You need to workout in a gym to see the desired results.
Any kind of exercise/physical activity whether done in a gym, in a park,on the beach or in your house is enough to see results.
Solution: Aim at exercising at least 4-5 times a week for 30mins-1 hour.
Myth 8: I don’t have time to exercise!
I don’t have time either-I make time!! Just remember someone busier than you is exercising right now!!
Solution: Take inspiration from the President of the United States who is known to exercise regularly!