RETHINK: Common Exercise Myths and Facts

Ever get confused by the exercise myths and knowledge shared by others? There are a few misconceptions regarding workout that can actually do more harm than good.

Let's learn the truth behind some of the most common fitness myths so that you can get the best of your workout:

1. Is it necessary to stretch before a workout?

   Static stretching before exercising is not recommended as it might weaken your muscle and impair athletic performance. Instead, we would suggest starting your workout with dynamic warm-up movements such as arm swings and foam rolling. End your session with static stretching by holding each stretch for 20 to 30 seconds.

2. Is it good or bad to exercise on an empty stomach?

   The conventional wisdom says that working out on an empty stomach in the morning is the best way to burn fat. However, you may not reach peak performance when your energy is running low.

   Experts recommend having a low-fat meal that is high in carbs and protein three to four hours before a workout. As for exercising in the morning, keeping to a routine is far more important. Snack on a banana if you prefer to work out in the morning.

3. Does lifting weights make women bulk up?

   It is very difficult for women to gain muscle because they have lower levels of testosterone. However, resistance training with weights will help to strengthen your muscles and burn more calories.

4. Should I work out every day?

   Rest and recovery are just as important for muscle repair. You should have one or two active recovery days per week where you can still indulge in low-impact activities such as swimming and brisk walking.

5. Does cardio burn muscle?

   Yes or no. Cardio does not burn muscle in moderation. If you're performing cardio excessively, it could decrease your potential muscle growth.

   For best results, it's recommended to stick to mostly low-impact cardio such as cycling to save your recovery and energy for weight-training.

6. Low-impact workouts like Pilates and yoga doesn't help lose weight.

   Yoga and Pilates might burn that many calories as aerobic exercises (such as running), it's generally more enjoyable that people - especially beginners are willing to stick to it. In the long-term, it still helps one lose weight.

Sources:

1. TIME - 9 Common Myths About Exercise 
2. SELF - 12 Workout Myths That Aren't True  
3. Built with science - Does Cardio Burn Muscle? (3 Cardio Mistakes Killing Your Gains)
4. Healthline - Best Exercise for Weight Loss