FITNESS EXERCISES AND COMMON FITNESS MYTHS



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DEBUNKING THE FITNESS MYTH:

A USER'S GUIDE TO HEALTH, WEALTH, AND HAPPINESS

by Judee Shipman



CHAPTER 3

FITNESS EXERCISES AND COMMON EXERCISE MYTHS


Now that you know about natural Fitness Exercises, here are 11 common fitness myths.

These widespread misconceptions are dangerous to those who tend to believe whatever they read or hear from “trusted sources” such as BFFs, ad executives, or fine-looking TV actors.

Embracing long-held beliefs may seem easier than actually having to think for ourselves.

However, you’ll find that being mindful is well worth the effort, especially regarding your optimal fitness exercises. 



MYTH 1: Fitness machines are useful. 


For most people, the whole fitness club craze is nothing more than a highly successful marketing campaign. We can get all the fitness exercises we need (including hot-bod muscle toning) just by living our lives. 

Fitness machines can be useful to professional athletes in training, and also for physical therapy fitness exercises for patients recovering from injuries, but that’s about it.

When people finally realize this, fitness club owners may suffer, but at least they can sell their machines to hospitals and sports training facilities. 




MYTH 2: Professional athletes are healthier than the rest of us


The benefits of physical exercise can be seen as a kind of bell curve. On average, the more exercise you get, the healthier you are. But this only works up to a point.

Once that point has been reached, the health benefits start to decline with additional fitness exercises.

In fact, many professional athletes are already past the point of reaping the health benefits of fitness exercises, and often require multiple surgeries at surprisingly young ages. 

What’s more, there exists NO solid evidence that professional athletes live longer than the general population, on average. 




MYTH 3: Some top professional ball players and body builders take steroids


This is a common misconception. The truth (when you think about it) is that ALL top professionals in certain sports take steroids. 

Steroids can be defined as any chemical substance (i.e. not food) that is administered into the body for the purpose of enhancing athletic performance, or increasing muscle volume.

So it only makes sense that players who don’t take steroids will not make a pro teams to begin with. 

People who follow news stories will see a pattern here: Every several years or so, some top athlete is singled out, scapegoated, and ostracized for the use of performance enhancing drugs. Everyone acts all shocked about it, with the hope that the general public will not notice that this happens all the time. 

A few years back, a team doctor appeared on a news show and admitted to the whole world that he administered these drugs to every baseball player on every team - every last one of them.

It takes nothing much more than common sense to realize this must be true. Yet, team owners do not want the spectators to know this, because it would cost them a significant chunk of their ticket sales. 




MYTH 4: No Pain, No Gain


This myth is promoted by people who have masochistic tendencies. Or at the very least, the saying should not be taken literally.

Ideally, useful fitness exercises should make us mildly uncomfortable enough to break a sweat, to feel a mild aching sensation, and/or to increase our breathing rates.

Pain, on the other hand, is a natural human defense mechanism designed to alert us when something is wrong. 

For most of us, the optimal intensity for fitness exercises can be described as “a little bit more than you feel like doing, for a little bit longer than you feel like doing it.” 

Coaches who promote the No-Pain-No-Gain approach may be more concerned with winning than with the health of their athletes. 




MYTH 5: Sex is a great way to get some exercise. 


This age-old adage was probably invented by some guy who used it as a convenient answer to the age-old question, “Honey, do you think I look fat?

The truth is (sorry, men) that having sex will not burn any significant number of calories, unless you do it for an hour without stopping.

The average sexual act takes about five minutes. So, good luck with that. 




MYTH 6: Stretching before a workout reduces the risk of injury


For a long time, stretching was considered a necessary preventive measure against muscle sprains and torn cartilage. But then someone bothered to actually look something up, and it turns out that people who do NOT stretch before doing fitness exercises suffer no greater statistical frequency of injury than those who do. 




MYTH 7: It is dangerous not to wait one hour after eating before swimming. 


There is actually NO evidence that swimming less than one hour after eating has any ill effects, such as increasing your chances of muscle cramps. If other types of exercise done less than one hour after eating don’t cause cramps, why should swimming?  

What’s more, it only takes about 15 minutes for the food you eat to reach your stomach. After being swallowed.  




MYTH 8Your weight is a reliable indication of how healthy you are. 


This vague statement is only true pertaining to extreme medical conditions such as obesity, diabetes, anorexia, and bulimia.

Your ideal weight actually spans quite a wide range, sometimes 30 pounds or more. Your acceptable weight range is based primarily on your height, gender, and age. 

If your weight falls within normal range on the standard healthy weight chart shown here, but you still think your weight needs changing, your problem may not be your weight. You may be what’s known as body dysmorphic, which basically means you are overly concerned (in a negative way) with your look.

This is a potentially dangerous condition that can lead to eating disorders such as anorexia. 




On that note, now might be a good time for all of us to learn


How Not To Become Anorexic


Before you begin any change in your diet, first select a reasonable minimum weight from the healthy weight chart shown here. This is a general weight chart based on height and gender. 

Then, do NOT allow your weight to fall below that number, regardless of how you think you look, and no matter how hungry you think you’re not.

Stick with your chosen weight, even if it means gently force feeding yourself. 

Next, try to avoid mirrors, except to use them briefly under normal circumstances. 

Finally, don’t let anyone’s rude remarks ruin even one single minute of your day. Those trolls are beneath you. 


Shown below is a healthy weight chart, which any person with normal-range metabolism can use as a handy guide to maintaining a healthy weight.

This chart shows the healthy weight range for men and women between four-foot six and six-foot-eight. 


THIS CHART IS ONLY A ROUGH GUIDE, AND TO BE USED BY ADULTS ONLY. 


If your body is still growing taller (typically females under 16 and males under 20), these numbers may or may not apply to you. 



HEIGHT (ft/in) WEIGHT (pounds)

           MEN      WOMEN


4’6”     63-77     63-77

4’7”     68-84     68-83

4’8”     74-90     72-88

4’9”     79-97     77-94

4’10”   85-103    81-99

4’11”   90-110    86-105

5’0”     95-117    90-110

5’1”     101-123   95-116

5’2”     106-130   99-121

5’3”     112-136   104-127

5’4”     117-143   108-132

5’5”     122-150   113-138

5’6”     128-156   117-143

5’7”     133-163   122-149

5’8”     139-169   126-154

5’9”     144-176   131-160

5’10”    149-183   135-165

5’11”    155-189   140-171

6’0”     160-196   144-176

6’1”     166-202   149-182

6’2”     171-209   153-187

6’3”     176-216.  158-193

6’4”     182-222   162-198

6’5”     187-229   167-204

6’6”     193-235   171-209

6’7”     198-242   176-215

6’8”     203-250   180-222 




MYTH 9If you get enough exercise, you can eat (and drink) whatever you want. 


This is an inflamed exaggeration of the truth. Here’s the skinny on burning calories through all types of fitness exercises:

One hour of continuous exercise will burn between 200 and 800 calories, depending on who you are and the type of fitness exercises you do. 

Activities like walking and ballroom dancing burn roughly 200 calories per hour, which accounts for 1 to 2 ounces of weight loss.

If you walk for one hour each day, you might lose a pound or two over a month. On the other hand, fitness exercises such as running (about 8 miles per hour) or jumping rope burn closer to 800 calories per hour. 

So the truth is that you can eat a bit more if you get plenty of regular exercise, but you still have to watch your calorie intake. You cannot quite eat “whatever you want.” 



MYTH 10: Men prefer muscular women. 


Some men like muscular women, but most men surveyed don’t prefer it, necessarily. For one thing, women are designed to be soft. For another thing, men don’t tend to notice particular physical details unless or until someone mentions it, after which they cannot stop noticing it. 



MYTH 11: Women prefer muscular men. 


This comment and the previous one are actually offensive. Presuming to know what “men” or “women” prefer implies that they all prefer the same thing. It’s  a bit like saying blacks prefer fried chicken and Asians prefer rice. 

Of course, there are women who prefer muscular men, just as there are women who prefer muscular women, just as there are women who don’t give a damn how muscular anyone is. These women may find other traits important, such as wealth, fame, talent, generosity, humor, a strong work ethic, shared interests, or any combination thereof. 

To a lot women, the size of a man’s equipment matters, but the good news is that some women actually prefer them smaller. Women are different sizes too, remember. 

Seriously, it takes all kinds. Fortunately, there ARE all kinds, as anyone who scans the craigslist personal ads can tell you.

To sum up, if you find yourself obsessing over muscle tone (yours or anyone else’s), perhaps it’s time you got a hobby. 


Now that we’ve uncovered the secret of increasing wealth through proper physical activity, and cleared up some important misconceptions about exercise, let’s turn to the other side of the fitness coin - Nutrition. 





DEBUNKING THE FITNESS MYTH


INTRODUCTION   (You Are Here) 

CHAPTER 1   (Wealth Through Exercise)

CHAPTER 2   (Fitness the Old Fashioned Way)

CHAPTER 3   (11 Common Exercise Myths)

CHAPTER 4   (Food List and Nutrition)

CHAPTER 5   (Healthy Weight Chart And More)

CHAPTER 6   (Alternative Health And Exercise)

CHAPTER 7   (How To Eat Whatever You Want)

CHAPTER 8   (10 Common Nutrition Myths)

CHAPTER 9   (How To Start Saving Money)

CHAPTER 10  (How To Keep Saving Money)

CHAPTER 11  (List of high paying Jobs)

CHAPTER 12  (Real Estate Investments) 

CHAPTER 13  (Stock Market Investments and More)

CHAPTER 14  (Wealth Building Strategies)

CHAPTER 15  (The Short Road To Happiness)

CHAPTER 16  (Spiritual Wealth)

CHAPTER 17  (Delicious Healthy Recipes)

CHAPTER 18  (More Recipes)

CHAPTER 19  (More Recipes)

CHAPTER 20  (More Recipes)

CHAPTER 21  (Sweet Treats YOU Deserve) 



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