Thanks to Instagram influencers, fitness bloggers, and self-proclaimed “gurus”, there’s a veritable treasure trove of exercise information available. Unfortunately, not all of the information they communicate is accurate.
As a personal trainer in Hampshire and the owner of the Strength Centre, Basingstoke’s newest all-inclusive gym, I’m here to separate fact from fiction and debunk 5 of the most common exercise myths. So, keep reading to find out whether the so-called “truths” you’ve long believed about exercise are actually supported by scientific studies and doctors, or if they’re just complete nonsense!
Myth 1: Stretching prevents injuries
Stretching before exercise is something we’re taught from a young age. From sports day at school to warming up before a quick game of 5 aside with friends, we’ve been taught that not stretching puts our bodies at risk of injury.
While there’s no denying that a quick stretch improves your body’s flexibility, a 2007 study published in the British Journal of Sports Medicine debunked the idea that loosening up your muscles before a workout will make you nice and limber, lowering your chances of muscle tears or pulls.
Having completed a BSc in Strength and Conditioning in 2017 and spending the majority of my time since then working with a diverse range of athletes in a variety of sports, from runners to strength athletes of all ages, I have yet to come across an incident where not stretching would’ve been beneficial, especially when we consider how it reduces the amount of soreness experienced by athletes after physical activity!
Whether or not this myth is debunked, there’s no denying that many people who stretch regularly simply feel better and report less pain from a variety of conditions. Even if it doesn’t prevent injury, it’s still a worthwhile activity if it improves your overall wellbeing!
Myth 2: For weight loss, only do cardio
I’m sorry, but what nonsense!
While you should include 20–30 minutes of cardio in your workout routine, focusing solely on cardio won’t transform your body as quickly or dramatically as you may believe.
However, because their heart rate is elevated, I can understand why many people believe cardio is the ultimate solution. If you’ve worked with me at the Strength Centre, you’ll know that I believe you should incorporate both cardio and strength training into your workout routine.
Strength training can help you build muscle while also improving your cardio routine. When doing cardio, the more muscle you have, the more calories you’ll burn. After all, we aren’t called the Strength Centre for nothing!
Myth 3: If the number on the scale isn’t going down, I’m not losing weight
As a personal trainer in Basingstoke, Hampshire, I’m used to seeing people become obsessed with the numbers on a scale. However, as I drum into my clients from day dot, it’s not the most accurate representation of body changes. The number on the scale is affected by a number of factors, including how much water you drank, what you ate, and what time you weighed in, and, of course, if you’re female, your menstrual cycle
When a person loses a substantial amount of weight, the number on the scale frequently rises due to muscle gain from exercise.
If you want to accurately track your weight loss and muscle development, I recommend taking arm, waist, and thigh measurements. If you must use the scale, weigh yourself every day at the same time.
Myth 4: Fat can turn into muscle and muscle can turn into fat
Sorry to disappoint you, but muscle doesn’t convert to fat. Period.
In the human body, there is no process that converts muscle, which is primarily composed of protein, amino acids, and water, into adipose tissue (fat). As amazing as the human body can be at times, it can’t magically transform one tissue into another.
However, you can burn fat while building muscle (sometimes with the same routine), and you can gain fat while losing muscle. Make no mistake, however, fat and muscle are two distinct types of tissue that cannot be combined. I think the best analogy is that you can’t turn an orange into an apple!
Myth 5: Skipping sleep can cause weight gain?
Bad news for those of you who aren’t getting your 8 hours. This myth isn’t a myth at all!
When it comes to weight control, most of us probably think of diet and exercise. We’re all aware that in order to maintain a healthy weight, we must strive to eat healthily and engage in regular exercise. It may interest you to know, however, that there is a third factor that’s equally important and frequently overlooked: sleep.
It’s my responsibility as a personal trainer to educate people not only about exercise and nutrition but also about sleep. Getting enough quality sleep is just as important as diet and exercise in weight management
Poor sleep can have a negative impact on all aspects of our lives, including our weight, which we may be unaware of. Despite this, it’s widely accepted that sleep deprivation is a risk factor for weight gain and obesity. To learn more about sleep and its effects on the body, watch my sleep webinar.
