10 Exercise Myths

06/25/2011 at 12:17 pm 68 comments

Happy Saturday loves!!! Sorry I’ve been away but I’m back. Hope you didn’t miss me too much Winking smile

I came across this article that was tweeted and figured it would be good to talk about.

CNN.COM has composed a list of exercise myths that have come apparent due to people wanting to maximize their results at the gym while minimizing the amount of time spent.

10) Your cardio machine is counting the calories you’re burning.

It isn’t accurate and doesn’t mean squat. Since it doesn’t ask for your body composition, the numbers the machine spits out should not be accounted for.

9) Women shouldn’t lift weights because it’ll make them bulky.

I’ve already said this once before but women don’t turn into bodybuilders over night. It takes a lot of muscle overload to bulk up. Since women have large amounts of estrogen they won’t build muscle as fast as men do. Strength training helps decrease body fat and keeps you lean, so lift girls lift!

8 ) Heart rate monitors will let you know how hard you’re working.

Your own body is the only test of how hard you are working. Know your body’s signals and use that as your point of reference.

7) Your weight is the end all, be all.

Health isn’t determined by your weight, there are many other factors involved in a healthy lifestyle. Don’t only rely on the number your scale spits out, but on other numbers such as cholesterol and blood sugar levels.

6) Low-intensity exercise burns more fat.

Low intensity cardio is good to relieve stress on the joints, but the more intensely you exercise the more carbs you burn. When all carbs are used up, then your body will start to burn fat.

5) Chug a protein shake after workout.

Although a protein shake is good for emergencies it is the lowest quality of food. Eat real foods that are not so processed.

4) You can spot reduce for tight abs or toned arms.

You need to get rid of the fat before you can see the muscle, so train your entire body not just one area.

3) As long as I go to the gym 30-45 minutes, that gives me a pass to do what I want for rest of the day.

You can’t believe how many times I’ve heard the reasoning behind a work out. “If I run on the treadmill I can eat a cheeseburger with a milkshake, after all they cancel each other out right?”  You need a good diet to get the most out of your workouts.

2) No pain, no gain.

Discomfort during a workout is acceptable, pain is not. If you ever feel intense pain you should immediately stop whatever is it that you’re doing. This makes you more at risk for an injury or wearing the muscles out.

1) Stretching will help prevent injuries.

There is a difference between stretching and warming up. You should warm up to help loosen the muscle but stretching can be counterproductive.

“A study published this month in Medicine & Science in Sports & Exercise found that static stretches that last longer than a minute could be detrimental to performance.”

Well there you have it!! Hope you are all having a great weekend as I enjoy this great breakfast Winking smile

Chocolate banana oats topped with granola and cinnamon raisin peanut butter. Nom!!!

Did you use to believe any of these exercise myths?

Entry filed under: Banana, Breakfast, Chocolate, Fitness, Health, Oatmeal. Tags: , , , .

Friday Favorites WIAW [Healthified Eats]

68 Comments Add your own

  • 1. katshealthcorner  |  06/25/2011 at 12:24 pm

    I know that some of these myths are very hard to not believe. Sometimes, we just want to believe them to make us feel better, but they’re myths.

    I love your oatmeal! YUM!

    • 2. Jenny  |  06/26/2011 at 8:48 am

      Thanks girl!! It was delish 🙂

  • 3. allieksmith  |  06/25/2011 at 12:31 pm

    Nice post! I don’t think I have ever believed any of these exercise myths except when I was younger I def. believed in spot reduction LOL!

    • 4. Jenny  |  06/26/2011 at 8:49 am

      So did I 😉

  • 5. runningtothekitchen  |  06/25/2011 at 12:34 pm

    I definitely believed the abs one long ago. I still believe a protein shake after a strength training session is not a bad thing. Not that it’s going to give you instant muscles or something and it shouldn’t replace meals or real food, but I see the benefits to it depending on the workout.

    • 6. Jenny  |  06/26/2011 at 8:49 am

      I do the protein shake if i don’t have actual food nearby 🙂

  • 7. Beyond Bananas  |  06/25/2011 at 12:50 pm

    It amazes me just how OFF the calorie counters on cardio machines really are!! You are right about not accounting for body composition.. and they also do not know your constant heart rate (I don’t know anyone who holds on the the senor things when they are working out). The machines tell me I burn hundreds more calories then I actually do.. which was a big let down when I realized they were not accurate!

  • 8. Sara @ Nourish and Flourish  |  06/25/2011 at 1:28 pm

    When I was in high school, I’d always jump on the elliptical machine that told me I was burning double the calories of the others. I thought it was pretty cool that I could work out at the same intensity and reap many more benefits! Needless to say, it was a sad day when I bought an armband and learned that I wasnt burning nearly as muchnas energy as my beloved machine claimed. 🙂

    I want a bowl of your oats right now! Yum! Happy weekend!

    • 9. Jenny  |  06/26/2011 at 8:49 am

      Happy Weekend to you too!

  • 10. cinnamonalicious  |  06/25/2011 at 2:20 pm

    Oh gosh I used to totally believe the calorie counters on the cardio machines!!hahaha! They’re so ridiculous!
    And it annoys me so much when people are like I have to burn this amount of calories so I can make up for that pizza I ate..ahh!!
    Brilliant post! 😀

  • 11. pumpedforpumpkin  |  06/25/2011 at 2:33 pm

    ah I used to believe calorie counters on machines when I was younger! Now I know better. I just go by how long and how my body feels 🙂 and I love those people who are doing hundreds of crunches but have a flab of fat over that muscle. It’s like yeah you’re abs probably do look great under that but first you need to get rid of that extra love! Great post!

  • 12. Amanda @ Running with Spoons  |  06/25/2011 at 2:40 pm

    I used to totally believe that lifting would make me bulky, and that weight was the be all end all. Thankfully I’ve smartened up, and fallen in love with strength training and haven’t weighed myself in over a year 😀

    • 13. Jenny  |  06/26/2011 at 8:50 am

      I love strength training! 😀

  • 14. stephsnacks  |  06/25/2011 at 2:52 pm

    I actually used to semi-believe those treadmill numbers! Ah1

  • 15. stephsnacks  |  06/25/2011 at 2:52 pm

    I actually used to semi-believe those treadmill numbers! Ah!

  • 16. Ma Ma Megan  |  06/25/2011 at 3:01 pm

    I used to fall for pretty much every diet, fitness, etc thing i last read.
    No I don’t believe any of it. Who cares. I just exercise because it makes me feel good and it’s fun! 🙂

  • 17. Daniella @ Runner at Heart  |  06/25/2011 at 3:11 pm

    I never believed these as I know no matter how much you work out if you bring in more calories than you burn you will gain weight.

  • 18. Serena  |  06/25/2011 at 3:20 pm

    Of course your oats look amazing! I need that cinnamon raisin PB, pronto! Also, I tend not to believe the number on the treadmill because it’s obviously not accurate, but sometimes I determine everything by the number on the scale, which I should stop 8)

  • 19. Christine (Merf)  |  06/25/2011 at 3:42 pm

    I totally do #3 and #5. Doh!

  • 20. Lauren @ What Lauren Likes  |  06/25/2011 at 3:55 pm

    Great tips 🙂 I just found this blog and I am loving it !!

    • 21. Jenny  |  06/26/2011 at 8:50 am

      Thanks for reading 🙂

  • 22. Mary @ Bites and Bliss  |  06/25/2011 at 3:59 pm

    My boyfriend uses that “I worked out, so I can eat whatever” excuse ALL the time! Yes, it’s good reason to eat more to refuel your body..but not a good reason to stuff yourself with pizza!

    • 23. Jenny  |  06/26/2011 at 8:50 am

      My friends do that too 😦

  • 24. Parita  |  06/25/2011 at 4:32 pm

    Thanks for sharing, Jenny! All of these things are important to know. I used to use my weight as the end all be all sign of how healthy I was. I think people need to realize that it’s just one of many measures that give us the complete picture, not the only one.

  • 25. Kaila @healthyhelperblog!  |  06/25/2011 at 5:14 pm

    I loooove this Jenny! Thank you!!!

    • 26. Jenny  |  06/26/2011 at 8:51 am

      Glad you liked it 🙂

  • 27. movesnmunchies  |  06/25/2011 at 5:41 pm

    NICE POST!! ididnt kno a lot of these!

  • 28. lindsay  |  06/25/2011 at 5:53 pm

    love these! well, i love that they are WRONG! haha.

  • 29. Allison (Allison's Delicious Life)  |  06/25/2011 at 7:28 pm

    Interesting article! I definitely used to believe in spot toning.

    Your breakfast looks delicious.

  • 30. Sophia @ Raven Waves  |  06/25/2011 at 7:34 pm

    Loved this!! The number of calories “burnt” on my elliptical is always completely absurd!

  • 31. Chelsea @ One Healthy Munchkin  |  06/25/2011 at 8:25 pm

    I knew about most of these, but not stretching! I always give my legs a 30 second stretch before running, but maybe I should stop doing that… thanks for the eye opener! 🙂

  • 32. Hollie @ Lolzthatswim(andRun)  |  06/25/2011 at 10:09 pm

    I totally agree with you. It bothers me to no end people who claim they can eat whatever they want when they spent 10 minutes on a treadmill.

  • 33. Tara  |  06/25/2011 at 10:32 pm

    I sort of love my protein shakes so I’m gonna stick to that one. They’re soooo good! I also love my heart rate monitor, but I only wear it during intense workouts. Otherwise I would be going balls to the walls everyday because I love seeing the number go high!

  • 34. Sweet Cheeks  |  06/25/2011 at 10:36 pm

    great points!! those are a great reminder for all of us!

  • 35. Gina  |  06/25/2011 at 10:52 pm

    How’d you make those oats? They look incredible!!


    Glad your back! I missed your posts!

    • 36. Jenny  |  06/26/2011 at 8:52 am

      Oats, almond milk, cocoa powder, flax and 1/2 nanner on the stove. Cook the oats and add the toppings 😀 Missed you too!!

  • 37. ruth  |  06/26/2011 at 6:30 am

    heya, i got a question to point 6 (6) Low-intensity exercise burns more fat.

    Low intensity cardio is good to relieve stress on the joints, but the more intensely you exercise the more carbs you burn. When all carbs are used up, then your body will start to burn fat.)

    that is: don’t we tend to build rather muscles than burning fat if we exercise more intensely? I always thought that low-intensity But longer and more conditioned burns (rather) fat. You know what I mean?! intensity=muscles and real sport blabla and low intesity with condition=slowly getting a thinner body without many cognizable muscles.

    • 38. Jenny  |  06/26/2011 at 8:55 am

      Ok I think I see the point you’re making. Cardio, whether high or low intensity doesn’t build muscles. Weight training builds muscles. If you want to burn more calories and thus fat you’re better off doing high intensity cardio. I don’t do high intensity cardio because I weight lift and that would interrupt with my muscle gain so I do low intensity cardio so that I do not wear my muscles out. You only get thinner if you’re burning off more calories than you consume so it doesn’t matter what kind of cardio you do as long as you’re eating less than maintenance. Hope this made sense lol 🙂

  • 39. Lauren  |  06/26/2011 at 11:50 am

    Hmmm, I’m not so sure about #6. Fat is the fuel source for low intensity exercise and while you’re body will burn fat if it runs out of carbs, you don’t have to be doing high intensity cardio to burn fat. When you’re just sitting, you’re burning fat. And becasue carb is the fuel source your body uses for high intensity, it’s really not good for you to work out to the point where you run out of carb and are relying on fat.

  • 40. elizabethlikesbutter  |  06/26/2011 at 7:14 pm

    My post-workout meal is whatever I want to eat. I mean, yeah, everyone’s always all “you have to drink a protein shake, lean eat protein”, all that crap. protein isn’t even that important, especially when it comes from processed soy crap. honestly, i usually crave a huge bowl of cereal after a workout.

  • 41. Colleen @ The Lunchbox Diaries  |  06/26/2011 at 8:25 pm

    I love this post – and I’m so glad it said chugging protein shakes isn’t the best idea. I just don’t like them! I’d much rather have eggs or yogurt to get my protein fix!

  • 42. Olivia  |  06/26/2011 at 9:59 pm

    totally agree that cardio machines don’t tell the truth about the number of calories you’re burning…I definitely don’t burn 400 calories in a half hour of ellipticalling! Honesstly, all of these myth busts are great! I definitely agree that women won’t get bulky in bad way and we SHOULD lift weights! hope you had a great weekend too, your brekkie sure looks like it:)

  • 43. Andrea @ Vegvacious  |  06/26/2011 at 10:09 pm

    Great post – sometimes I use the “I worked out, so I can indulge” excuse, but I do know better – it’s just my weakened willpower talking 😉

  • 44. Justeen @ Blissful Baking  |  06/27/2011 at 12:40 am

    Totally didn’t know about #1 – nice info! And your oats look delicious, as always!

  • 45. allieatfood  |  06/27/2011 at 1:05 am

    I always love tips and tricks because I learn something every time. Most of these I believed…whoopsie!

  • 46. Ellie@fitforthesoul  |  06/27/2011 at 2:58 am

    I think in high school I used to believe in spot reduction! I believe there definitely is “spot tightening”, but not “reduction”. Word choice is muy importante! 😀

  • 47. Kelly @ Laughter, Strength, and Food  |  06/27/2011 at 10:23 am

    I definitely agree with #4! A lot of people in the classes I teach think that they can just do some strength training and be done because they don’t like cardio. I always explain that cardio is necessary because the fat has to be removed to see the muscle underneath!

  • 48. Lisa (The Novice Nosher)  |  06/27/2011 at 4:51 pm

    Welcome back! We missed you!

    Glad you posted this. With the protein shake myth, I don’t think it’s a great idea to use protein shake as meal replacements all the time. But I like drinking them after a long run (i.e. 6 miles or more) to help my muscles recover. Granted, my shakes are made of milk, fresh fruits, spinach/kale and a scoop of protein powder. I’m averse to the pre-packaged stuff since I don’t know what exactly goes into them.

  • 49. Alexa @ Simple Eats  |  06/27/2011 at 5:15 pm

    I read this article, too! I wish ALL girls knew that weight training doesn’t make you bulky…drives me INSANE!

  • 50. Jess White  |  06/27/2011 at 5:29 pm

    great tips, i definitely agree with the stretching one. I’ve been running for 4 years and I only stretch when i’m stiff and have a pain, and i’ve been (relatively) injury free-touch wood. Thanks!

  • 51. dana @ my little celebration  |  06/27/2011 at 9:02 pm

    That is an excellent list of exercise myths. I was happy to see that I don’t subscribe to any of them, especially not the girls shouldn’t lift weights one. I love lifting!

  • 52. Laury@thefitnessdish  |  06/27/2011 at 10:03 pm

    The BIGGEST Myth: “No pain, no gain”

    I think the opposite. I never, ever want clients to be “in pain” exercise should be slightly uncomfortable, but never painful!

  • 53. Jayme @ Runner-n-Spice  |  06/27/2011 at 10:30 pm

    I definitely used to believe no pain no gain! I think that’s because I wasn’t actually doing anything “regularly” so nothing ever felt *good*. Now a long run feels good (not painful) and I know im getting a lot from it.

    Good post – can relate to all 10.

  • 54. yourdailygrace  |  06/28/2011 at 1:44 am

    Totally believed a few of these! Kind of sad about the exercise machine…I like seeing the calories I’m “burning.”

  • 55. BrittFit  |  06/28/2011 at 7:57 am

    omg i believed the cardio one!! haha I neeeeed to try that cinnamon raison pb pronto! <3333333

  • 56. Allison @ PickyEatingRD  |  06/28/2011 at 10:38 am

    While I don’t preach protein shakes post workout I do promote some type of fuel ideally protein and some simple carbs post workout!!

  • 57. Tiff @ Love Sweat and Beers  |  06/28/2011 at 12:24 pm

    Great post – It really grinds my gears when publications still advertise “spot reduction” techniques. I do still use a protein shake sometimes, but at least I switched to an all-natural kind.

  • 58. Jenny @ Fitness Health and Food  |  06/28/2011 at 1:52 pm

    Yesss! What a great post! I love all of your truths esp that weight is not the end all and be all, you don’t need to chug protein shakes after workouts, and that RPE is the best way to tell how hard you are working! 🙂

  • 59. kate  |  06/28/2011 at 2:17 pm

    I love this post it drives me INSANE when girls dont want to lift because theyre afraid of getting bulky haha

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  • 61. Cait's Plate  |  06/28/2011 at 5:57 pm

    LOVED this post! And that bowl looks absolutely amazing!

  • 62. Kate (What Kate is Cooking)  |  06/28/2011 at 6:18 pm

    I was trying to explain to my friend that cardio machines have no idea how many calories he’s burning… he still doesn’t believe me!

  • 63. Chels  |  06/28/2011 at 8:34 pm

    I believed in so many of these myths…I always though the more protein the better…a calorie is a calorie no matter if you are eating carbs or protein.

  • 64. Kristie  |  06/28/2011 at 10:53 pm

    Don’t believe in one single myth listed above, though I’m pretty sure I used to believe in a few of them back in the day. Especially the cardio machine calorie counter… I don’t think I ever FULLY believed it but I’d still go by it when I first started using cardio machines, feeling accomplished if the number hit, say 500. That same cardio machine would STILL tell me I was hitting those numbers now, even at a completely different size and athletic ability. So i’m gonna go with no, definitely not accurate haha.

  • 65. IHeartVegetables  |  06/28/2011 at 11:47 pm

    I have a bodybugg, (one of those calorie counter things) and when I first got it, I was so disappointing that those cardio machines are total crap! The calorie counters over estimate by like 30% or more!!! So disappointing.

  • 66. kate  |  06/30/2011 at 9:17 am

    your oats always make me want more oats even after ive had mine already 😦

  • 67. Rebecca  |  06/30/2011 at 11:42 am

    Love the Top 10 myth list, and your blog! Adding you to my Blogroll. Keep up the good work!!

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