Learn the real facts behind common myths and misconceptions in fitness. Extracted from the new edition of Greenberg/Dintiman - Physical Fitness & Wellness, 2/e, the following myths are finally corrected with factual information.

Myth # 1

The most important component of your overall health is your physical health.

Fact
Health consists of more than just physical health. It includes social, emotional, mental, and spiritual health as well. Different people will value different components of health during different stages of their lives. This is not wrong, but simply a matter of shifting values. Who is to say which component of health is more important than another for any individual?

Myth # 2

You know enough about your fitness level already and do not need to be tested.

Fact
You may have a good feel for some aspects of your physical fitness. On the other hand, standardized tests may be just what you need to compare yourself to others your age and to highlight the areas in which you need the most improvement. Test results often provide strong motivation for individuals to begin an exercise program.

Myth # 3

Everyone should develop an internal locus of control, because people really can control all aspects of their lives.

Fact
Although most people can take charge of more parts of their lives than they believe they can, that does not mean that we all can take control of all aspects of our lives. There are parts of all of our lives that are simply beyond our control. However, we can always take control of our feelings and reactions. In other words, we are neither masters nor victims of our futures. We participate in developing our lives and can decide to become and remain physically fit and achieve high-level wellness if we choose to.

Myth #4

Because the main source of energy (fuel) in aerobic exercise is fat, this is the best type of activity for weight and fat loss.

Fact A calorie is a calorie is a calorie. To lose weight, your caloric intake must be less than your caloric expenditure, regardless of the type of fuel used. As the intensity of a workout increases from a resting state (when two-thirds of energy used comes from stored fat) to low or moderate aerobic activity (when fat is still the main fuel) to more intense, anaerobic activity, the percentage of fat used decreases and glycogen (stored glucose) provides much more fuel. After exercise ceases, regardless of the fuel used (fat or glucose), the internal calorie count is what matters. If you burn up more calories than you consume on a particular day, you will lose weight. The main advantage of aerobic activity (walking, slow jogging, cycling, dancing, swimming laps) for weight and body-fat loss is that you are likely to continue exercising for longer periods of time when the intensity is low and therefore will burn more total calories each workout. You also receive considerable health benefits that anaerobic exercise does not provide.

Myth # 5

It is not as important for younger individuals to stretch before exercising.

Fact
Whatever your age, being flexible helps you use your muscles more effectively and efficiently. When you have complete range of motion, you tend to perform better in your workout activity, with a decreased risk of muscle injury. Other benefits of stretching include less muscle fatigue, less soreness after exercise, better posture, and reduced risk of lower-back pain.

Myth #6

Strength training will convert your fat to muscle.

Fact
Fat (adipose) and muscle are separate tissue types. You cannot convert one to the other. When you burn more calories than you eat, fat cells shrink. Strength training causes muscle tissue to increase in size and helps your skin fit you better after weight loss.

Myth # 7

Stretching exercises are an excellent warm-up activity.

Fact
Stretching exercises are only one part of a sound routine to warm up the body. To prevent injury and muscle soreness, avoid stretching cold muscles. Begin with a general warm-up routine that involves large-muscle groups, such as walking or jogging, for at least 5 minutes or until sweating is evident; then follow with 5-10 minutes of stretching to complete the warm-up phase.

Myth # 8

Organically grown foods are superior.

Fact
Organic farmers avoid pesticides, use natural soil enhancers such as compost instead of fertilizers, and rotate crops more frequently. The resulting claim is that their food products are more nutritious and have fewer health hazards. Nutrition scientists disagree. Research indicates that pesticide levels are similar in organically and conventionally grown foods, soil nutrients from natural fertilizers (manure) are the same as chemical fertilizers, nutritional differences do not exist, and conventionally grown products look and taste better--and cost less.

Myth # 9

There's nothing wrong with resorting to quick weight-loss diets.

Fact
You should lose weight at the rate of no more than 1-2 pounds weekly. Very-low-calorie diets that produce rapid weight loss have a number of pitfalls: (1) They are dangerous and possibly life-threatening; (2) rapid weight loss is usually followed by rapid weight gain; (3) your percentage of body fat increases each time you lose and reacquire that weight; and (4) sufficient carbohydrates are often not consumed to spare protein resulting in lean-tissue loss even from the heart muscle itself. Sufficient cardiac tissue loss to the heart might cause serious rhythm problems.

Myth # 10

Stressful events of necessity cause stress and a stress reaction.

Fact
Stressful events only have the potential to cause a stress reaction. They need not do so if they are interpreted as nonstressful.

Myth # 11

Beer will not get you as drunk as hard liquor will.

Fact
It is the alcohol that is responsible for inebriation. You can ingest just as much alcohol from beer as you can from other sources.

Myth # 12

A popping or snapping sound in your knee is a sign of serious trouble.

Fact
The sound generally comes from a tendon flipping over bony fulcrums and may be quite natural in some athletes who simply never really noticed the sound before. "Joint mice," or the presence of some loose cartilage or other tissue, may also produce a clicking sound as the knee flexes and extends. Bone, tendon, ligament, or cartilage damage may not be indicated unless other symptoms are present such as inflammation, swelling, fluid, and knee locking.

Myth # 13

If coronary heart disease (CHD) runs in your family, there is not much you can do to prevent getting it.

Fact
CHD is related to a number of factors of which heredity is but one. Other risk factors include smoking, lack of exercise, fatty diets, obesity, and high blood pressure. You can do much to eliminate or diminish the effects of these risk factors.

Myth # 14

Symptoms of overtraining are typically only psychological in nature.

Fact
Psychological symptoms of overtraining include poor concentration and feelings of disorientation. You may become irritable, anxious, or depressed. You may also fail to sleep well. Physical symptoms such as chronic soreness and weakness typically occur. Overtraining also can lead to chronic colds and infections.

Myth # 15

Jogging is a better physical fitness activity than is walking.

Fact
Walking is as good an activity to develop physical fitness as any other. You simply have to walk for a longer time to get comparable benefits.

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