Exercise Myths Part 2

By Megan Rupiper, MS, Certified Personal Trainer

Megan Rupiper

Myth #4 - Doing crunches will give me a flat stomach.

The idea of doing hundreds of crunches to flatten or define your stomach is called "spot reducing" and pertains to any area of the body you wish to tone up.

Unfortunately, when it comes to losing weight we don't get to pick and choose where the weight comes off first, for example, the stomach area.  If there is a layer of fat over your abdominal muscles, you will not see any definition until that layer of fat is gone. 

The best way to accomplish a flatter stomach or any other specific body part is with a full-body workout regime that consists of cardiovascular exercise and weight training. The cardiovascular exercise will help you burn lots of calories and the weight training will help tone your muscles. Completing a full body workout will help you see toned muscles everywhere, not just one particular location.  Again, just because we focus on one particular area, does not necessarily mean we will see the results in that area. 

If you find yourself not seeing results from your exercise routine then your focus should become nutrition along with the exercise regime. It is very difficult to lose excess belly fat if you are taking in too many calories and/or making poor food choices. Even if you are taking in fewer calories than you are burning throughout the day, it will be challenging to see definition in your muscles if those calories come from donuts, soda, and chips. Clean eating that consists of less processed sugar, salt, and unhealthy fats will help in the process of losing pesky body fat. 

Myth #5 - Lactic acid causes sore muscles.

Many people have thought over the years that the sore muscles resulting from a workout were caused by the build-up of lactic acid in the muscles.The belief was that the energy used to produce muscle contractions during an anaerobic workout, such as weight training, produces lactic acid in the muscles and that is why your muscles were sore.  The truth is the lactic acid produced during a workout actually dissipates shortly after the workout has been completed. 

So where does the soreness come from? Many people experience sore muscles 24-48 hours after their workout. Muscle soreness is called "DOMS", delayed onset muscle soreness. DOMS is a result of microscopic tears in the muscles. Soreness is common in someone who is newer to exercise. 

To help avoid the soreness, be sure to start out your exercise regime slowly. Doing too much too soon will most likely result in sore muscles. However, do not be afraid or concerned about sore muscles resulting from a workout. The microscopic tears in the muscles are actually how the muscles get bigger and stronger. When your body is repairing the tears in the muscle it is building new, healthy, stronger muscle tissue. 

Myth #6 - Working out when you are older is dangerous.

Many people use age as their excuse not to exercise. Age is a terrible reason for someone to avoid exercise. It is never too late to begin an exercise regime.  

Research has indicated that individuals who exercised or started an exercise regime later in their life lived longer than their counterparts who did not exercise.  They also lived out their last years healthier than those who avoided exercise.  

When it comes to exercising as you age, it is important to find an activity that fits your ability level and physical limitations. People with health ailments benefit the most from a regular exercise routine. Many cardiovascular, metabolic and orthopedic issues receive great benefits from a regular exercise routine. Exercise can help reduce blood pressure and cholesterol, help regulate blood sugar levels, help increase strength, increase mobility, reduce pain and help maintain a healthy body weight. 

All of these are great reasons people should continue to exercise as they age. Should you be interested in starting an exercise regime as an older adult, consult your physician first. Once cleared to exercise by your doctor, seek help from one of the personal trainers at Pearce Community Center to design a safe and effective workout tailored to your individual needs.