'Always stretch before a workout' and other fitness myths debunked
Whether you are new to the training circuit or consider yourself a pro, the dense amount of fitness do's and don'ts you hear at the gym and read on the Internet can get overwhelming. Sorting fact from fiction isn't always easy, so we asked local experts to weigh in on some common fitness myths.
Myth 1: You can crunch your way to a six-pack.
Fact. Your number one priority should be improving your diet.
Chris Sanchez, CSCS, personal trainer at Life Time Athletics in Mount Laurel NJ, explained that "exercise is great but when it comes to shedding body fat, nourishing your body will account for 80 percent of your success. Remember, abs are made in the kitchen, not in the gym."
In fact, Sanchez wouldn't even recommend crunches as part of a training program.
"The true purpose of the core musculature is to stabilize and prevent unwanted motion of the spine, not create it," Sanchez said.
Instead he recommends moves like planks and Pallof Presses for strengthening the core.
Roger Dickerman, co-owner of Relentless Fitness in Center City agrees that spot reduction – the thought that a targeted exercise reduces fat in a specific area - is definitely a myth.
"Crunches work on the abdominal muscles under the fat, just like bicep curls work on the bicep itself," Dickerman said. "To skim the fat on top of these areas, it comes down to the entirety of your fitness regimen, with nutrition being king and your overall exercise plan being queen."
Myth 2: If you aren’t breaking a sweat, you aren’t pushing yourself hard enough.
Fact. Perspiration is not the only indication that you gave it your all.
Because not everyone has the same rate of sweat, most experts agree that duration and intensity of a workout and heart rate are better gauges of how hard you pushed yourself.
"Working hard can mean lifting heavy weight, which will typically create less sweat than extreme cardiovascular activity," said Scott Sorkin, personal trainer and owner of Tone Zone Fitness studio in Conshohocken.
Myth 3: Machines are a safer way to exercise.
Fact. Exercise machines aren't always the safest, most effective way to workout.
While exercise machines are recommended for fitness newbies and for those in rehabilitation, sticking only with machine-based training neglects your stabilizer muscles – those muscles that keep your body steady while in motion.
For Dickerman, the concern with exercise machines is that they can fix you into a motion pattern that is at times not designed for your personal frame.
The solution? "Get a good coach to dial in your basic lift," Dickerman said. "This can be done over just a handful of sessions and set you up for an injury-free exercise experience."
Sorkin added, "you'll recruit more muscle fibers during a workout that utilizes free weights or bodyweight exercises."
Myth 4: No pain, no gain
Fact. Pain should never be ignored.
While you may experience some burning in your muscles during exercise or feel a little soreness after a grueling workout, experts advise against pushing through the pain because it could be a sign of injury or of poor form.
Abbie Chowansky, co-owner of Focus Fitness Maine Line, added that while you don't want to ignore pain, if you want to increase your performance, you do need to push yourself. She suggests doing high-intensity interval training and then give your muscles a chance to recover.
Myth 5: Cardio is the best way to lose weight.
Fact. Combine cardio with other full-body exercises to lose weight.
According to Sanchez, resistance training is the most important if weight loss is the goal.
"Lifting weights will cause gains in lean muscle mass, and the more lean muscle mass you carry on your body, the more calories and fat you burn at rest and during exercise," Sanchez said.
"Incorporating resistance training into your routine will cause you to burn calories long after you've stopped working out. Cardio alone will not do that," he said.
Myth 6: You should rehydrate with electrolyte drinks every time you work out.
Fact. Plain water is fine for hour-long sessions like Zumba or Pilates.
Save the electrolyte drink for when you are exercising for more than an hour.
"These drinks, which replenish important electrolytes like sodium and potassium that have been released via sweat during your workout, are only really beneficial for more extended workouts," Sorkin said.
Chowansky drinks 80 ounces of water a day to stay hydrated, but she adds lemon and coconut water, a natural source of electrolytes, to it. "Electrolyte drinks can't hurt as long as they don't have artificial flavors," she said.
Myth 7: Never take a break from exercise.
Fact. Giving your body enough time to recover is actually good for you.
Exercise is a form of stress on the body, especially for people who aren't accustomed to physical activity six to seven days week. Your body needs time to recover.
"Whether you take a couple of days off or a couple of weeks, you will come back equally strong or even stronger. This is especially true for endurance athletes," said Brian Zehetner, director of health and fitness at Planet Fitness.
Myth 8: Always stretch before working out.
Fact. Static stretching is a waste of time. But dynamic stretching should be a regular part of your warm-up.
It turns out that static stretching – think shoulder or hamstring stretches where you extend the muscle to the end of its range of motion and hold in that position -- can negatively impact your strength and power when performed before a workout.
However, dynamic stretches that mimic the body movements of your workout – i.e. hip circles and walking lunges — can improve performance and reduce the risk for injury. Zehetner said, with this type of stretching, your body stays in motion, warming up your muscles.
"Static stretching can destabilize joints and lead to injury, so dynamic stretches should be performed first and then static stretching once muscles are warmed up or after the workout to cool down," said Zehetner.
Read more Sports Doc for Sports Medicine and Fitness.