Debunking America's Most Common Fitness Myths

July 13, 2009

As Americans hit the gym this summer to continue to tone up for the beach, Gold's Gym, the world's leading authority on health and fitness, is exposing some of the most common myths about getting in shape and offering the must have nutrition and fitness facts to help everyone reach their individual goals. From muscle soreness after a workout, to the timeless argument of running on a treadmill versus running outside, the fitness experts at Gold's Gym have put together a list of the top myths surrounding diet, exercise and fitness to help Americans maximize their gym experience.

"There is so much conflicting information about how to get in shape that it's no wonder people can get confused," said Robert Reames, Personal Training and Obesity expert of the Gold's Gym Fitness Institute. "We want to give Americans the clear cut answers to these common myths so that they can focus on reaching their goals and achieving lasting results."

Reames has identified the seven most common gym myths, and reveals the truth behind these misperceptions.

• MYTH #1: 1,000 crunches a day will guarantee you a six-pack.
  

FACT: There is no such thing as "spot reduction," but there is such a thing as spot conditioning. Muscles can be conditioned by training and focusing on them, but without burning the fat covering your abdomen, you'll never get that washboard stomach.

• MYTH #2: It's only a good workout if you're sore the next day.
  

FACT: Soreness is related to a number of factors, none of which directly correlate to muscle growth. In fact, Delayed Onset Muscle Soreness (DOMS) occurs when nerve endings become inflamed after micro trauma to muscle tissue. In short, don't overdo it.

• MYTH #3: Women get "bulky" or "masculine" if they lift weights.
  

FACT: Women simply don't have enough testosterone to attain the appearance of a male body builder. The muscle you are able to build lifting weights will only improve your appearance for a toned, sculpted and feminine appearance. Also, weight training builds muscle density, which is key to fighting osteoporosis.

• MYTH #4: Exercising long and slow burns more fat.
  

FACT: Your body uses fat for energy while exercising at a lower intensity, but training at a high intensity will burn more calories during and after you've stopped working out.

• MYTH #5: If you beef up on protein, you'll gain muscle.
  

FACT: Everybody needs protein to rebuild and repair muscles, but overloading on protein will get you nowhere. There's only a certain amount of nutrients your body can handle before it just turns to waste. According to the American Dietetic Association, six to seven daily ounces of lean meat provides enough protein for most athletes.

• MYTH #6: Running on a treadmill is better for your joints than pavement.
  

FACT: Joint pain surfaces anytime your body is pounding on a surface it isn't used to. To avoid jolting your neurological system, it is best to vary workouts between treadmill and pavement running. Elliptical machines and recumbent bikes can also be used in place of running.

• MYTH #7: Muscle turns to fat if you stop lifting weights.
  

FACT: Muscle cannot physically turn into fat, however muscles can begin to atrophy (reduce in size) after eliminating weight training from a fitness routine. In addition, metabolism will slow down and hinder the ability to burn as many calories, which results in an increase in body fat.

Dispelling myths and providing accurate information is all part of Gold's Gym's mission to help people achieve their individual potential through fitness.

Source: Gold's Gym