Debunking common fitness myths: Part II

Continuing with Debunking Fitness Myths: Part II, here are some more common fitness traps you should try to avoid falling into believing.
1. If I don’t sweat, I’m not working hard enough.We are all different in how much we sweat, which is a way for your body to cool itself. Some people are prone to sweat more than others. What you eat may also play a role in water retention.
Just because you don’t leave the gym drenched in sweat doesn’t mean you didn’t get a good workout in.
2. If I’m not sore the next day, I didn’t work out hard enough.How sore you are the next day is not always an accurate indicator of how well you worked out. Actually, for people who work out regularly they probably won’t be all that sore because they are used to the workouts they do.
Focus instead on pushing yourself to acute muscle fatigue during the workout – coming close to failing at your desired rep range or actually not being able to do any more. For instance, if you are trying for 10 reps of an exercise, you shouldn’t be able to perform 15.
3. Do high reps with low weights to get toned.Remember that diet and cardio also play a big role in the definition of muscles. They will burn the fat and allow for definition to be more visible, while lifting weights will shape what you have.
High reps will often burn more calories than lifting heavier weight and lower reps, but will not help as much for building muscle.
4. If I have no energy for physical activity, it’s best to rest.That’s wrong because Physical activity can actually help you feel more energetic. It is smart to plan your physical activity for the times of day when you have the most energy. But even if you feel tired try to exercise and you’ll be amazed at the way it jumpstarts your system.
Start out slow if you’re just beginning an exercise plan, but over time it will help you feel better throughout the day.
5. “No pain, no gain.” Always push yourself to the limit to get maximum benefits.Myth: I should push myself to the limit to get the benefit. After all, as the old saying goes, “No pain, no gain.”
Some muscle soreness after exercising is OK, but exercise shouldn’t hurt.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at