There are a lot of things in this world that drive me crazy. Injustice is probably at the top. This is followed by rudeness, disrespect, and belligerence. Apparently, however, according to a recent New York Times article, there are “8 Fitness Myths that Drive Experts Crazy;” and I guess I consider myself (after all these years) a fitness expert.
Of course, the title of the article engages in a bit of hyperbole to catch the potential readers attention, but the points made in the article are true and provide some good fitness advice.
Here are the myths:
- “You should stretch before you work out.” Actually, static stretches (holding a pose) are either ineffective or even harmful before exercise. Rather, one should do dynamic stretches that mimic the kinds of action you will be doing during the upcoming exercise. Static stretches are best for after the workout.
- “You need to lift heavy weights to build muscle.” This is especially pertinent to older adults. If you are looking to compete in a bodybuilding contest, by all means go for heavy weights with fewer reps. To build muscle, however, it is possible to do so using lighter weights with more reps.
- “Running destroys your knees.” Not true. In fact, it can even protect knees against osteoarthritis. As long as you do not run too fast or increase your distances too quickly, your knees should be okay.
- “Walking is enough to keep you fit as you age.” I have blogged a lot about walking; it is a great activity, but for most people it is not sufficient to keep fit. Strength training should also be a part of the program for older adults to combact the loss of muscle mass.
- “Modifications are for beginners.” A modification is changing the way an exercise is done to either make it easier or to protect an injury. Some people modify until their strength increases; one could start with a wall push-up then progress to a push-up off a counter and finally progress to a push-up on the floor. For many others, though, a floor push-up would cause injury (or they simply cannot get up from the floor) so modifications are the way to go on an on-going basis.
- “Runners and cyclists don’t need to strength-train their lower body.” This does not make me crazy at all. While running and cycling do strengthen the lower body, they are not enough to create significant muscle growth; once again, resistance training as well as exercises like squats and lunges can increase bone density and make the lower body stronger.
- “You need 10,000 steps a day to be healthy.” I debunked this one a long time ago. That number came from the company that produced a pedometer and they liked it because it was a nice round number. Research shows that benefits accrue up to 7500 steps/day and that as few as 4000/day reduce the risk of mortality.
- “Taking an ice bath after a tough workout improves your recovery.” True or not, you will probably never find me doing this. The theory is that the ice bath will reduce inflammation. As I learned when I studied to become a personal trainer, not all inflammation is bad; inflammation can be useful in helping the body heal and build strength. Jumping in an ice bath can short circuit the natural path. Every once in a while, an ice bath may be okay after a tough workout; saunas, on the other hand, seem to be safer and more effective!
There are many other myths in the fitness world–many with regard to older adults. Here are a few: Older adults should not do power exercises. Older adults should only do seated exercises. Older adults do not need to do exercises with weights. And the list goes on. Before making decisions about your own fitness, do some research or check with a fitness professional near you!
Kosher Fitness 