We've already debunked some outdated diet rules, but what about fitness? Just as there is plenty of questionable diet and weight-loss advice going around, some exercise "rules" that people live by are downright misleading, misguided or just plain out wrong. Why does it matter? Because you want to make the most of your time in the gym—and stay safe while you do it. Read on as we debunk six old fitness myths and replace them with new workout rules that will support your body to be its fittest and healthiest! Old rule: Tone up a specific area of your body by exercising it more. You know the infomercials and workout DVDs that promise to get rid of those flabby underarms, tighten your hips or turn your stomach into an instant six-pack? Well, they fib. There is absolutely no way for you to selectively reduce fat on a specific area of the body. While you can build muscle in a particular area, you cannot get rid of the fat that way. New rule: Burn fat for six-pack abs and jiggle-free arms.Old rule: Do crunches for a strong midsection. Crunches are by far the most popular exercise for working the abs, but why? Turns out, crunches only target the top part of your abdominals and actually don't improve your core strength that much. And, really, what good is fitness if it can't help you easily do what you need to do in everyday life? New rule: Get a strong core with functional full-body exercises.Old rule: Always rest between strength-training sets. You've probably heard that you should rest for 60-90 seconds between sets when lifting weights, right? But the fitness industry has gotten a lot more creative, focused and time-efficient when it comes to weight-lifting, making this rule old news. New rule: Circuit train to make the most of your workout.Old rule: Do lots of reps with light weights to get toned and lean, not big and bulky. I hear this outdated rule a lot, especially from women. For some reason it has been pounded into our heads that lifting light weights makes you tiny and toned while lifting heavy weights will make you big and bulky like the Hulk. And it just isn't true. New rule: Choose weights that challenge you.Old rule: Do yoga and Pilates to make your muscles longer and leaner. This is another old rule I hear from women a lot. Truth is, yoga and Pilates don't burn that many calories per hour (less than 200 calories in an hour for a 140-pound person) and while both workouts have some muscle-strengthening benefits, they're not nearly as effective for weight-loss as other more traditional cardio and strength-training activities. Probably more important, no form of exercise has the ability to "lengthen" your muscles. Your muscles are a certain length, and training doesn't make them longer—period. New rule: Round out your workout routine with yoga and Pilates.Old rule: No pain, no gain. I'm sure you've heard this old phrase. But nothing could be further from the truth. While "feeling the burn" is a good thing and signals that the body and its muscles are working hard, there is absolutely no gain to real pain. New rule: If you feel bad or have pain, stop, rest and modify your workout. When it comes down to it, the new rules for fitness are common sense and easier to stick with. Incorporate these new "rules" into your repertoire and you'll be amazed at what a difference such small changes can make! This article has been reviewed and approved by SparkPeople fitness expert and certified personal trainer, Nicole Nichols. |
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if you lose, you will be wise.
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