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Debunking Fitness Myths, Part 2

Writer's picture: WellFit by JennieWellFit by Jennie

WellFit by Jennie services include Personal Training, Health Coaching and Education, Fitness Assessments. Available in-person in Marquette, Negaunee, Ishpeming, Gwinn, Marquette County, MI or online nationally.


The New Year has started, and many of us find this to be a natural time to implement much-needed changes.  We all want to move towards the healthiest, most fit version of ourselves possible.  We can ride the wave of inspiration and motivation that comes with the beginning of a new chapter.  There is a proliferation of programs and services with titles like “New Year, New You” that promise the noticeable results we seek. Technology has created an exponential increase in such programs through apps, social media, and other virtual options.  Along with all of this has come a new crop of trends and ideas pertaining to fitness, weight loss, and health.

 

My February 2023 post, Debunking Fitness Myths, Part 1, examined some of the prevailing fitness myths at the time.  This post will be a Part 2, examining other myths and variants of old ones that I have encountered.  My hope is that this will help you formulate a healthful, skillful, and realistic approach to your exercise.



Myth #1: Weight loss should be my primary goal and focus.

Truth: Weight loss may be a by-product of the lifestyle work you are doing if this is what your body needs to be in greater balance and health.

Comments: Weight loss is a legitimate goal when it has been determined that it is medically recommended for the purposes of primary or secondary prevention of certain health conditions.  However, it must be undertaken intelligently so that the weight lost is indeed from body fat rather than lean tissue or just water. There are so many other powerful benefits to exercise even if it is not accompanied by weight loss!

 

Myth #2: All I need to do to lose weight is diet and exercise - calories in, calories out!

Truth: The factors that influence weight loss are more nuanced than just diet or exercise alone.

Comments: Other factors influencing weight loss include honoring your body’s chronotype with enough high-quality sleep, the establishment of robust circadian rhythms, and stress management. The body will not let go of excess weight when in a catabolic state (think systemic breakdown) due to stress overload.



Myth #3: I have elaborate plans for big improvements from my vision board which will result in sweeping changes in my life.

Truth: Trying to change too many things at once may backfire, especially without laying the groundwork for sustaining these changes, .

Comments: Visualizing yourself achieving your fitness- and health-related goals is great! Nevertheless, you must mentally prepare yourself for the habit changes you seek, strategically implementing habit shifts bit by bit so they are more likely to be sustainable and permanent. Avoid the “I’m changing everything on Monday” syndrome.



Myth #4: Getting up extra early to exercise should supersede sleep.

Truth: Forcing your body to exercise at a time when it still needs the recovery sleep provides may cause more harm than good, for instance, increasing the chance of injury or immune system breakdown.

Comments: Setting out to start your day with exercise is terrific! Experts agree, though, that the body will respond more positively when generally well-rested. Establish the habit of exercising when it fits your life at a generally consistent time, allowing yourself to sleep in if you are feeling exhausted or run down.


Myth #5: I’m going keto. This will take off the weight.

Truth: Eliminating an entire category of macronutrients, in this case, carbohydrates, can set you up for nutrient deficiencies and subsequent bouts of overeating as the brain struggles to counteract the effects of an extreme dietary regimen.

Comments: Following a sensible nutritional plan with a balanced macronutrient (carbohydrate: protein: fat) profile, depending on your goals , activity level, and body’s needs, will be more sustainable and minimize the risk of nutritional deficiencies. Respecting bioindividuality is key. Not everyone should have the same diet.  It should also be noted that every gram of carbohydrates is stored in the body with 3 grams of water.  This means that some of the weight loss incurred on a ketogenic diet is actually fluid loss.  Whenever carbohydrates are brought back into the diet, this will come along with water weight gain.


Myth #6: Intense workouts will get me in shape – the more, the better!

Truth: Intense exercise performed too often can lead to overtraining, injuries, and breakdown.

Comments: Of the major components of exercise – frequency, intensity, time (duration), and type – intensity does have the most influence on fitness level. But it is important to match the “dose” of intense exercise with your body’s ability to recover. There may be times when it is most prudent to do restorative exercise in order to support your body and keep it in an anabolic (think building, growing, healing) state.



Myth #7: I hate the gym and don’t have any equipment; therefore, I cannot really exercise.

Truth: Your body is always with you; you can and should be able to move your body without equipment or a gym, in a way that is appropriate for you.

Comments: Exercise utilizing body weight only can be very powerful.  There are many options for enjoyable physical activity.  In many parts of the world people are naturally active through their work and recreation.  One example of this could be seen in Finland, where Asahi (a gentle Finnish health practice that is often performed in groups) and Nordic walking outdoors keep people healthy and fit.  Neither of these 2 physical activities require a gym or any equipment except perhaps a set of hiking poles!    

 

Myth #8: Cardio, strength, and flexibility is all you need in a good fitness program.

Truth: These 3 components are all essential; however, mobility, balance, and agility are also necessary for a well-rounded fitness program that makes you feel and function better in your life.

Comments: Strength without balance is an accident waiting to happen.  Flexibility must be counteracted by good stability and control in order to avoid injury.  Each category of fitness overlaps with the others and works synergistically in the body.



Myth #9: Agility training only pertains to athletes and the young.

Truth: While agility might look different from person to person depending on level of fitness, it is important for all of us.

Comments: Agility for a professional soccer player is highly active as her brain quickly calculates and implements strategies to move the ball towards the opposite goal.  The recreational runner coordinates the motions of running and his brain quickly figures out where each foot strike will fall, avoiding obstacles and navigating the path before him.  Pickleball players need to be able to move quickly and safely in any direction to strike the ball.  The elderly person navigating a crowded shopping center must choose the course before her, negotiate steps and curbs, and be watchful for young children darting out in front of her.  All of these people require agility to avoid injuring themselves or others.


Myth #10: My bad _____ (back, hip, knee, etc.) prevents me from exercising. 

Truth: You may actually need exercise more, albeit appropriately, to address these issues. Furthermore, any exercise can be modified to a version that you can do!

Comments: When you are injured, the right kinds of exercise e.g., physical therapy or restorative exercise, might actually aid your recovery and restore function.  Even when something needs to be immobilized temporarily to allow healing, there are other activities you can do.  Aquatic exercise is often a terrific option and comes with so many benefits.  Doing nothing often just makes things worse.  There are very real health risks to avoiding exercise.



Myth #11: This new app along with this [insert nutritional product] is sure to bring me quick results like the ones I saw on Facebook!

Truth: If an app helps you with motivation and guidance, by all means, use it; but know that it is your consistency applying changes over time that makes the difference.  There will always be this product or that supplement someone claims resulted in their weight loss, but consider the twin roles of placebo and expectation.

Comments: The path to true change can be challenging and usually involves taking action at multiple levels over time in order to last. Fads will come and go. At best, they are not customized to the person.  At worst, they can lead to additional problems and backlash effects.


Myth #12: There is really only one (or 2 or 3) best standard(s) for body type/shape/size.

Truth: Unfortunately, this myth is still out there, even subconsciously, and responsible for much pain and struggle associated with disordered relationships with food and our bodies. We need to finally embrace that our bodies truly come in all shapes and sizes!

Comments: There are people who look lean, fit, and healthy from the outside but are achieving a body weight and size that is not healthy for them through undereating, overexercising, or purging.  Conversely, there are people who live in a larger body, or, by cultural standards, whose natural body shape is rounder and softer, yet are perfectly healthy living in alignment with how their body was meant to be.

 

Myth #13: Losing weight will make me happier and solve my problems.

Fact: Losing weight may improve your health if that is indeed what needs to happen.  Losing weight may enable your clothes to fit better.  What losing weight will not do is fix any underlying problems responsible for your unhappiness.

Comments: This can be a sneaky one, particularly for those who were born with female bodies, because we are exposed to so much media and cultural pressure to be “thin”.  Self-hatred and body shame are still prevalent.  As long as we cling to this belief, it actually prevents us from getting to the root causes of our unhappiness and addressing them. 


I would encourage you to proceed with your physical activity and health-related goals intelligently.  Be honest with yourself and consult with a reputable health professional for perspective when needed.  Have you seen or experienced any of the above fitness and weight loss myths?  Are there other health and wellness topics that you need to double check on?


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