Fitness Myths Busted! - Steven & Chris on CBC

Season 4 - Episode 86

sarah robichaud with chris

(Segment starts at 34:10)

#1: It's best to exercise first thing in the morning.
True or False?

TRUE AND FALSE! It is best to workout whenever you can do it! There is no magic time of day where you will burn more calories or build more muscle. You have to find a time that works for you and your schedule. Some people like working out in the morning because it gets it out of the way and it can focus and energize them for the rest of the day. However if you go to bed really late, an early morning workout may not be the best for you because you will be too tired to give it your all. Find your own personal optimal energy time that you can be consistent with for optimal results.

#2: You should always stretch before a run.
True or False?

FALSE! The most important part of your workout is the warm up. In the first five minutes of raising your heart rate, your lungs, heart circulatory system and muscles are all getting woken up, loosened up, and ready for the workout. If you stretch before you do some light cardio or before your run, the muscles may be stiffer and not ready to be manipulated in that way, thus risking pulls and tears. Also make sure your stretches are slow and static and not jarring. A better idea would be to lightly start your jog and at about the 5 minute mark stop to do some light stretching. After your run, it is absolutely necessary to stretch during your cool down so the worked muscles don't seize up and the blood doesn't pool in your muscles. It will speed up your muscle recovery and help stave off muscle soreness.

#3: Cardio burns more calories than strength training.
True or False?

FALSE! The number one thing to remember is that it actually all comes down to intensity. The harder you push at any activity, you will ultimately burn more calories. To get specific, cardio burns 10 to 12 calories per minute, while lifting weights burns about 8-10 calories. However, you get a spike in your metabolism for an hour after weight lifting, which can help you burn an extra 25 percent of those calories. Not to mention that the more lean muscle you have, the more calories you will burn. Ideally a good workout program is varied between resistance training and cardio to keep things well rounded and efficient.

#4: Exercise can help reduce the appearance of cellulite.
True or False?

TRUE! The lower your fat stores the less likely you will see cellulite. Toned muscles, developed through exercise, help to increase circulation, sculpt and tone the body and help our skin stay firm. So exercise may not eliminate those dimples but it will certainly help to minimize the appearance. Your workout program should include resistance training and cardio to burn calories and really help to increase your lean muscle mass. Think squats! Of course, a good, clean diet is so necessary if you want to minimize the dimples.

#5: A woman who lifts heavy weights will get very bulky.
True or False?

FALSE! We all develop muscles at different rates depending on genetics and the way we work out. However, women will in fact look leaner and smaller by lifting weighs because as we know muscle takes up less space than fat does. Body builders spend hours upon hours in the gym and often take special supplements to get their desired big muscles. So don't shy away from weights as resistance training will actually sculpt and tone you to make you look tight!

#6: Yoga won't help you lose weight.
True or False?

FALSE! Any activity that burns calories and helps to create lean muscle mass will help you lose weight providing you are eating well. Yoga has another added benefit as well, which is mindfulness. The sense of calm, de-stressing and non-judgment of ones self in a yoga class can help stave off that belly fat that is caused by the stress hormone cortisol. In addition learning to meditate and be mindful can be carried out through your daily routine and perhaps even helps one be more present and aware when making food choices.

#7: Crunches are the quickest way to get killer abs.
True or False?

FALSE! Isn't it good news we don't have to do 2000 crunches a day to get ripped abs? In fact you would be wasting your time. Here is the truth...you can tone and tone your abs, but if the belly fat around your middle is still there, you will never see the fruits of your labour. So watch your diet, lower your body fat composition and train your abs like you would any other muscle in your body. You are looking to fatigue your abs around the 12th repetition. Abs need rest days and they need to be trained in all three range of motions. Ab exercises should be varied and challenging.