there is an increasing awareness about fitness programmes everywhere. more and more people, fat, thin and the not-so-genetically-well-endowed, are all heading to the nearest gym or aerobics studio to either trim off the excess or build up some extra or even build up stamina. in other words, fitness is in. but there is a hitch. people have innumerable myths and misconceptions about their bodies and fitness regimes. every old wives tale tends to become 'god's own truth' after having been circulated in enough social dos and kitty parties! the result is that many people choose not to do things that are good for them just because of some perceived notion of harm. so, let us take a fresh look at popular exercising myths: n myth: if i weigh the same as i did in high school ten years ago, i should be considered equally fit. fact: not necessarily. the makeup of body weight is primarily the relationship between lean weight (muscle) and fat. while an indicator of good health, this body composition is not a direct measurement of fitness. time and lack of exercise diminish our muscle tissue and increase our body fat. this sad fact of the sedentary lifestyle has a direct negative effect on our level of fitness, even if the bathroom scale does not change. n myth: if i want to lose weight i should just exercise aerobically and not lift weights. fact: losing weight is a factor of caloric expenditure or burning calories. when it is conditioned, lean muscle tissue is the very organ of the body that prefers fat as the fuel of choice during aerobic activity. to condition muscle tissues, perform 20-30 minutes of circuit-style resistance training two to three times a week. this will help the body to burn fat more efficiently when exercising. n myth: i don't feel i'm really getting a good workout unless i'm sore for several days after exercising. fact: this myth is probably the toughest to eliminate. however, the bottom line is that muscle soreness indicates physiological trauma and is believed to result from inflammation and microscopic tears in the elastic tissues surrounding muscle fibres. what soreness does give us is sensory feedback — we want and need knowledge of results. the soreness is the information that convinces us that we have indeed worked hard. some personal trainers advocate that this trauma is necessary in order to develop muscle more effectively, the 'no pain, no gain' mentality. in reality, the continued effort to ensure such soreness induces what is known as 'overuse syndrome'. the rule of the thumb is to increase exercise time or difficulty by five to ten per cent after every four to six workouts. n myth: i know i've had a good workout if i perspire a lot. fact: you should not gauge your workout by the amount of perspiration you produce. sweating is the body's cooling mechanism, which reacts to ambient conditions, work intensity and individual differences. n myth: as an older adult, who is not overweight, i can just garden for exercise. fact: it's true that any movement is better than no movement. that is why gardening, since it involves a variety of movements, can be considered a positive step in the direction of physical well-being. the problem, however, is that the actual workload is unpredictable. the movements are random and the body is often in a vulnerable position, such as stooping to pull out weeds or kneeling while planting. raking leaves could provide a more balanced workout. n myth: when i feel tightness or slight pain during exercise , i just keep trying to stretch the muscle out. fact: spasm or contraction of muscle fibre can be caused by a variety of conditions from electrolyte imbalance to overuse injury. cramping is actually the body's own protective mechanism, signalling you to stop. granted, some muscle cramps are minor and can be stretched out successfully in order to resume activity. however, if the muscle spasm cannot be relieved by one or two simple stretches, then you may be experiencing a precursor to an injury. discontinue the activity, ice the body part and consult your physician. n myth: if i lift weights i'll put too much stress on my joints. fact: actually the opposite is true. joints become healthier with resistance training. obviously, overloading a joint can lead to an injury. however, an appropriate prescription of resistance combined with prudent progression, controlled range of motion and proper technique can be the best thing for any joint. simple movement or articulation of a joint provides nourishment by way of increased blood flow to a joint. furthermore, resistance strengthens connective tissues, like ligaments and tendons as well as maintains the integrity of the joint, helping to prevent injury. n myth: as a woman, i don't want to lift weights, because i don't want big bulky muscles. fact: don't worry, it won't happen. women do not produce enough testosterone (a hormone) for hypertrophy to occur. however, women can expect to achieve tone and definition from resistance training. n myth: if i stop weight training, the muscles i've developed will turn to fat. fact: muscle and fat are as different from each other as wood and metal. one cannot become the other. however, curtailing a resistance-training programme may allow the developed muscle tissue to atrophy (shrink). the decreased muscle tone combined with new fat deposits due to the lack of exercise, tend to give the appearance that muscle has turned to fat. your strength training will bring additional benefits such as increased bone mineral density. with osteoporosis being a serious health threat to women, it makes sense to help prevent it by making your bones as strong and healthy as possible. it's been documented that any kind of exercise can improve your energy. so continue with some type of aerobic exercise to condition your cardiovascular system. add in the component of strength training and watch the results.
