11 Common Fitness Myths

1 - Running is the best way to get fit.
Although running is a great exercise, there is no one best way to get fit. Find what activities you like to do and start doing it. Remember getting fit is a process that takes time and patience. If you're looking for instant success -- Lose 10 pounds in 10 days! -keep looking.

2 - If you don't exercise an hour a day, five days a week, you might as well do nothing.
Balance not all-or-nothing. The truth is, there are enormous benefits to doing just a little exercise daily. Studies show that a half-hour walk three or more times a week significantly reduces your risk of heart attack and stroke, lowers blood pressure, relieves stress and boosts your energy and immune system. Yes up to five hours will increase the calories you burn but something is better then nothing.

3 - Warming up before working out isn't necessary if you're careful.
Only if you are looking for an injury. Light cardio and gently stretching will increase blood flow to the muscle and will set you up for a safer and better workout.

4 - You can lose weight by dieting.
More than 90 percent of all people who lose weight by dieting gain it back. Dieting is different from changing your eating habits, opting to eat more fruits and vegetables and much less fat. Dieting is temporary deprivation. Eating healthy means developing a new mind set. The real trick to losing weight is a lifelong pattern of moderate exercise.

5 - No pain, no gain.
This myth hangs on and it's really destructive. Pain is your body signaling that something is wrong. If you feel real pain during a workout, you shouldn't push past it; you should slow down and even stop your workout. To increase muscle and develop endurance you may need to experience a slight level of discomfort, but that's not pain. "No pain, no gain" is no good when it comes to developing a lifelong fitness plan.

6 - Heat makes injuries feel better, heal faster.
Not true. Sports injuries -- a sore knee, a twisted ankle, an aching elbow -- hurt because of overuse. You want to use ice, not heat, to reduce pain and swelling.

7 - Taping an injury prevents further damage.
Don't believe it. Tape can support weak ankles but you can't depend on it. It's more cosmetic than therapeutic. And it's virtually useless for injured knees. If you think you need tape to play, you probably shouldn't be playing.

8 - The best time to exercise is early in the morning.
Not true. There is no one best time to exercise. The best time is the time that appeals to you and fits into your schedule. Some folks love to jump-start their day with a morning workout, while others swear that exercising after the workday is over is a great way to energize for the evening and eliminate stress.

9 - If you drink water when you exercise, you'll get cramps.
This is the opposite of what's really true. You need water when you work out -- before, during and after. The more water, the better! If you don't drink enough -- and most of us don't -- your head can ache, or you can feel cramps and tired and not know why. Not enough water is why. Drink, drink, drink!

10- Exercising the same body part every day is the fastest way to build strength.
Exercising the same body part every day is the fastest way to cause injuries. To build strength, you want to work your muscles hard -ideally, with weights, to the point of exhaustion, but then you need to give those muscles a day of rest and recovery. Rest is when you get stronger. Overdoing it in the weight room can cause serious strains and pains. If you don't know what you're doing, get help.

11 - Women who lift weights will develop big, bulky muscles.
This one is my favorite. Those big, bulky muscles we tend to associate with bodybuilders most often are the result of male hormones, and women don't have enough of it to make their muscles massive ...unless, of course, they are into serious lifting. If lifting heavy weights caused big, bulky muscles there would be a lot of mothers walking around with big biceps from carrying around their 20-30 lbs kids.