Mythbusters: The exercise edition

Before we get onto the myths, let’s start with an undeniable fact: regular exercise, in all shapes and forms, is one of the best things you can do to safeguard your physical and mental health.

Unfortunately, misconceptions around fitness and exercise might discourage you from getting your fair share. It’s time to set the record straight! 

Let’s debunk 6 of the most common exercise and fitness myths with cold, hard facts.

1. You can target fat burn with specific exercises.

Despite this long-held belief, spot reduction (practising specific exercises to target fat loss) appears to be nothing more than a convenient marketing strategy for sly ab-machine salesmen. You’re more likely to lose overall body fat rather than at a specific location, even if you perform muscle-targeting exercises. The best bang for buck? Exercises that target multiple large muscle groups at the same time. Think deadlifts, push-ups, pull-ups, and squats.

2. Lifting heavy weights makes you bulky.

This is a common misconception, especially among women. In fact, it’s extremely difficult to add muscle bulk unintentionally. Lifting weights can actually help you achieve that ‘toned’ look you’re after by increasing lean muscle mass and decreasing fat mass. Better yet, your bones will be stronger too. For interest’s sake: weight training for increased muscle size is known as hypertrophy training. 

3. Muscle turns to fat if you don’t use it.

Muscle and fat are two different tissues in your body and are composed of different cells. It’s impossible for either tissue to morph into the other. If you find yourself losing muscle and gaining fat, you have likely reduced your training and are eating more calories than you are burning.

4. You can outrun a bad diet.

Even if you exercise for hours on end, you won’t lose weight without lowering your calorie consumption. The key is to tip your calorie balance towards a deficit, and exercise is just one tool to help you do it. Exercise should not be a punishment for eating more, nor should eating more be a reward for exercising. Choose the type of exercise you love and enjoy, rather than focusing on the weight-loss benefits.

5. Rest days lead to detraining.

Taking a day or two off will not halt your progress or lead to detraining. In fact, it will have the opposite effect. Rest days allow your muscles to replenish their glycogen stores, prevent injuries, and help you perform optimally at training sessions and competitions. You’ll need to wait at least two weeks before you start to notice decrements in endurance and strength - there’s really no need to panic over one or two days. 

6. Lots of cardio exercise is best for fat loss.

Fat loss is governed by a calorie deficit rather than running for miles on end. A calorie deficit is best achieved by combining a controlled diet, resistance training, and cardiovascular exercise. 

Myths busted!

Remember to do your homework before believing any water-cooler chit-chat concerning fitness and weight-loss. Here’s how:

• Look up your query on reputable websites, such as the World Health Organisation, American College of Sports Medicine, American Heart Association, or National Strength and Conditioning Association.

• Check the provided references or links when reading any health and fitness information on other websites.

• Search for academic articles from PubMed, ResearchGate, and peer-reviewed journals. The article’s abstract is usually available to the public and a great place to start. 

• Speak to a healthcare or sports professional for tailored advice (fitness influencers don’t count).