Myth #6: You need a gym membership to get fit.
The only resources needed to get fit are motivation and a little know-how. Research has shown that at-home workouts are easier to start—and stick to—than going to a gym. Find a few basic items—dumbbells, resistance bands, balance disc, etc.—and get to work in your garage or your backyard. If you’re lacking motivation or your routine is getting stale, find a workout partner to hold you accountable and inject some life into your workout.
Remember, the best fitness program is the one they use on a regular basis. If the gym is your motivator, stick with it.
Myth #7: You should not exercise once you hit 65.
It is true that many individuals lose muscular strength as they age, but that is most commonly caused by lack of activity. Exercise can help with common health problems that arise later in life.
Bone density is a direct response to the amount of stress one places on the bones. An individual is more likely to suffer from osteoporosis (thin bones) if they do not exercise. Similarly, high blood pressure—a common stress response—can be improved with exercise. Individuals lacking mobility can prevent muscle loss by exercising. Of course, check with your doctor before beginning an exercise program.
Myth #8: Your post-workout meal should be whatever fills you up.
We’ve already discussed how poor nutritional choices can undo a workout’s benefits, but your post-exercise meal is your greatest opportunity to do the right thing. Consuming high-quality proteins within 30 minutes of completing your workout accelerates your body’s ability to build muscle and burn fat. Eggs, whey protein, and lean chicken and beef are all considered high-quality proteins that will help your tired muscles recover and rebuild more quickly.
Myth #9: You should exercise sparingly if you are obese.
Get moving, no matter who you are. There’s a difference between training for a triathlon and improving your total health. Men and women of all sizes, shapes and fitness levels can improve their health with modest increases in activity and exercise.
Studies show that obese people who participate in a regular exercise program have a lower risk of mortality compared to all sizes of sedentary individuals. Low-impact exercises, like riding a recumbent stationary bike, are easier on your joints than walking. Again, check with your doctor before you start.
Myth #10: Yoga is the safest and easiest way to begin your path to fitness.
Yoga, originally a Hindu practice, has been growing in popularity worldwide because of it benefits both mind and body. Although yoga can help increase flexibility, balance, coordination, posture and strength, as well has help with stress management, there are also dangers.
Certain types of yoga such as Bikkrum yoga can be quite rigorous and demanding. Careful instruction from a qualified exercise professional is necessary for a safe, effective workout. To avoid injury, recognize your limitations and know what to expect before signing up.