EXERCISE FACTS VS. FICTION By:Vanessa Niemeyer, PT, DPT

Fiction #1:  Cardio is more important than strength training.

Fact:  Cardio and strength training are equally important.  Strength training is vital in the prevention of osteoporosis, maintaining lean muscle mass, and preventing injuries.  The more muscle you have, the more energy you burn at rest.  Cardio is vital for decreasing your risk of cardiac complications, diabetes, high blood pressure and more.  Cardio helps us lose weight, and stay lean.  

Fiction #2:  I don’t need to exercise because I am physically active at work. 

Fact:   A lot of jobs require individuals to stand, walk, and even lift/ carry objects.  While  movement is good, our jobs often require us to complete repetitive movements.  Repetition can lead to injury.  By exercising, we can isolate specific muscles which will help to add stability to our joints, prevent injuries, and keep us healthy.  

Fiction #3: With exercise, fat can turn into muscle.  

Fact: Exercise helps you to build muscle and exercise helps you to lose fat, however, fat does not turn into muscle.  A lack of exercise leads to gaining fat and losing muscle, however, muscle does not turn into fat.  

Fiction #4: Lifting weights will make me “bulky”

Fact: Building muscle mass takes a lot of work.  In order to “bulk up” you would need to perform fewer repetitions with heavy weights very regularly. You can see an increase in muscle tone by performing greater repetitions with lighter weights. 

Fiction #5:   In order to gain muscle, I have to eat a lot more protein

Fact: Protein is necessary to build muscle, however, an excess of protein can become an excess in calories.  To keep it simple, an excess in calories (whether due to proteins, fats or carbohydrates) leads to fat build up.  It is recommended that roughly 30% of your daily calories come from protein.  This has been shown to be effective in building muscle.  Some research suggests increased protein leading to building  muscle mass and ensuring the muscle mass remains. The percentage suggested for daily protein intake was, again, 30% of your daily calories. 

Fiction #6:  In order to achieve my exercise goals I have to have the latest and greatest exercise equipment

Fact:  The beauty about exercise is that there are so many options.  Exercise can occur just about anywhere.  Push-ups require zero equipment but provide you with the benefits of resisted training.  Going to some trails provides you with cardio.  There are many online videos with yoga tutorials, and many other types of workouts.  Most people find it easier to perform cardio without the expensive equipment, however, resistance and weight training can be difficult for some people.   Lunges, squats, and planks are great exercises for utilizing your own body weight as resistance.   The point is, there is a lot of equipment out there.  It is important to be realistic about the goals that you want to achieve.  

I, personally, feel more motivated when I go somewhere, while others feel more motivated in the comfort of their own homes.  Ask around, and get creative.  

Fiction #7: I am happy with my weight, so I don’t need to exercise 

Fact:  Being happy with your weight is amazing.  Feeling comfortable and confident in your own skin is wonderful, however, movement and physical activity are necessary.  A lack of exercise has been linked with an increased risk of cardiovascular events, diabetes, high blood pressure and many more.  Resistance is necessary to maintain the strength of your muscles, tendons  and bones.  

Fiction #8:  All I have to do to prevent injury is to stretch

Fact:  The purpose of stretching is to ensure optimal length of muscles, optimal range of motion, and flexibility.   Research has concluded that warming up is effective in the prevention of injury.  Cross training also helps to decrease the risk of injuries due to overuse.  Cross training is performing a different activity than  you typically do.  For example, cross training for someone who is training for a 5K run could include: biking, hiking, lifting or swimming.  

Fiction #9:   No pain, No gain

Fact:  In order to make progress, you have to put in the work.  This does not mean that you put in so much work that you are in actual pain.  Pain is a red flag, an indicator that you could potentially be injuring yourself.  It is normal to feel muscle soreness following physical activity.  Remember that soreness is different from pain.  It is not normal to feel pain following physical activity.  If you are having a difficult time interpreting your symptoms, ask your physical therapist.  

Fiction #10: There is no such thing as too much exercise

Fact: Exercise is good, exercise is great, however, there is such a thing as too much exercise.  Appropriate rest and recovery are vital.  During a workout, muscle proteins breakdown.  These breakdowns are normal and need time to repair.  During these repairs, the body builds the muscle to be stronger.  If you do not allow your body to rest, it will not have enough time to repair itself.  

Inadequate rest and recovery can lead to musculoskeletal injuries, decreased performance, and excessive muscle soreness.  It is important to ease into physical activity.  For example, if you haven’t ran in 3 years, you shouldn’t start by running 5 miles.  

Final Thoughts:

1. Cardio and weight training are equally important

2. Remaining physically active has many health benefits 

3. Decreased physical activity levels are associated with an increased risk of cardiovascular disease, diabetes, high blood pressure and more

4. Listen to your body.  

5. Soreness is okay.  Pain is not okay.  

6. Seek help if you are unsure where to start or how to progress appropriately 

7. Switch it up.  Don’t always do the same thing.  

8. Get creative! You can exercise just about anywhere

9. Seek help if you are experiencing pain.  Don’t wait.  

10.  GO FOR IT AND HAVE FUN!!!