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Myth 2: No Time The CDC recommends that each week, adults should exer- cise 150 minutes—the average duration of a movie—but not all at once. To make it easy, break it up into various exercise activities in daily, vigorous, 10-minute chunks.


DEBUNKED 11 VITAL TRUTHS


FITNESS MYTHS


by Lynda Bassett T


he U.S. Centers for Disease Control and Prevention (CDC) has concluded that more than a third of Ameri- cans today are overweight. Yet it also reports that at


least 30 percent of us don’t exercise at all, perhaps partly due to persistent fitness myths.


Myth 1: Lack of Opportunity Even the busiest person can fit in some exercise by making simple changes in their daily routine. Take the stairs instead of the elevator, do squats while watching television, deliver a message in person instead of via email, take a desk break to stretch or stand while talking on the phone. Even fidgeting is beneficial. The point is to be as active as possible during otherwise sedentary hours.


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Myth 3: Unaffordable Activities like walking, bicycling and even jumping rope can be done virtually anywhere, anytime. Individuals can create a basic home fitness center with a jump rope, set of dumb- bells and not much more. Borrow an exercise video or DVD from the library or follow one of the many television fitness shows. “People can save thousands of dollars by combining five to 10 exercises into a burst-training workout routine,” which will burn calories and increase muscle mass, says Joe Vennare, co-founder of the Hybrid Athlete, a fitness website.


Myth 4: Too Late to Start Many people feel they are too old or out-of-shape to even begin to exercise, or are intimidated by the idea of stepping into a yoga studio or gym. “Stop wasting time reading diet books and use that time to go for a walk,” advises Exercise Physiologist Jason Karp, Ph.D., author of Running for Women and Running a Marathon for Dummies. “In other words, get moving any way you can.”


Myth 5: No Pain, No Gain Suffering isn’t required. In fact, feeling pain can indicate possible injury or burnout. Still, consult a doctor before beginning any exercise program. “Do not hurt yourself,” says Charla McMillian, a certified strength and conditioning specialist, attorney and president of FitBoot – Basic Training for Professionals, in San Francisco. “Rather, aim for a point of gentle discomfort,” she advises.


Myth 6: Must Break a Sweat Perspiring is related to the duration and intensity of the ex- ercise, but some people just sweat more than others. “How much (or little) you sweat does not correlate with how many calories you are expending,” assures Jessica Matthews, an experienced registered yoga teacher and an exercise physi- ologist with the American Council on Exercise.


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