Myth 7: Dieting is Enough Women especially fall prey to the myth that they don’t need to exercise if they are a certain dress size. Even those at a healthy weight can be in greater danger of contracting dis- ease and shortened lifespan than obese individuals that regu- larly participate in physical activity, according to a recent study by the National Center for Biotechnology Information, in Bethesda, Maryland.
Health experts recommend combining regular activity with consuming lean proteins, healthy fats, limited starches and no added sugars.
Myth 8: Stretch Before Exercising New research from the American Council on Exercise recom- mends stretching at the end of a workout. “It is safer and more effective to stretch muscles that are properly warmed and more pliable,” says Matthews, who also recommends beginning a workout with simple movements such as arm circles and leg swings. She notes, “Stretching can help to improve posture and flexibility, plus reduce overall stress.”
Myth 9: Crunches Cut Belly Fat There’s no such thing as spot reducing. While crunches strength- en abdominal muscles, they will not shrink your waistline, says Karp. Instead, try exercises such as squats, lunges and yoga plank holds or kettlebell repetitions to lose stubborn belly fat.
Myth 10: Women Using Weights Get Bulky The truth is that most weightlifting women won’t end up with a big, bulky physique because they have less testosterone, are smaller in size and have less muscle tissue than men, advises Matthews. “Any kind of strength training will help improve bone density, increase muscle mass and decrease body fat in both men and women.”
Myth 11: Exercise is Hard Physical activity should be fun. It’s best to start simply, add a variety of physical activities and challenges and keep at it. Schedule time for exercise and treat it like any other daily appointment; don’t cancel it. Alexander Cortes, a nationally certi- fied strength and conditioning coach with Ultimate Fighting Champion- ship Gym, in Corona, California, concludes, “When health is a priority, exercise is the most important appointment you can keep.”
Lynda Bassett is a freelance writer near Boston, MA. Connect at
LyndaBassett.com.
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