ALTHOUGH SOME OLD FITNESS FICTIONS, such as “no pain, no gain,” are fading fast, plenty of popular exercise misconceptions still exist.

“Many of the so-called facts you may have learned from high school coaches or ’80s fitness trainers have been proven false in the last 20 years or so,” says Kathie Davis, executive director of IDEA Health and Fitness Association in San Diego. “And while some of the myths are harmless, some, such as not drinking water when you exercise, are dangerous, so it’s important to stay current with what exercise physiologists know now.”

Here are some of the most common myths and the not-so-common facts based on current exercise research.

Fiction and Facts

• IF YOU’RE NOT GOING TO WORK OUT HARD AND OFTEN, EXERCISE IS A WASTE OF TIME. This kind of thinking keeps a lot of people from maintaining or even starting an exercise program. Research continues to show that any exercise is better than none. For example, regularly walking for as little as an hour a week has been shown to reduce the risk for heart disease.
• YOGA IS A COMPLETELY GENTLE AND SAFE WORKOUT. Yoga is an excellent form of exercise, but some styles, such as Power Yoga, Bikram and Ashtanga, are quite rigorous and demanding, both physically and mentally.

  “As with any form of exercise, qualified, careful instruction is necessary for a safe, effective workout,” says Davis.

• EXERCISE IS ONE SURE WAY TO LOSE ALL THE WEIGHT YOU DESIRE. Weight gain or loss is impacted by many factors, including calorie intake and genetics.

  “Different people will not lose the same amount of weight on the same exercise program,” says Davis. “However, regular physical activity is one of the most important things you can do to maintain long-term weight loss.”

• WATER-FITNESS PROGRAMS ARE PRIMARILY FOR OLDER PEOPLE OR EXERCISERS WITH INJURIES. Research has shown that water-fitness programs can be highly challenging and effective for improving fitness and losing weight.

  “Even top athletes integrate water-fitness workouts into their training programs,” says Davis.

• IF YOU WANT TO LOSE WEIGHT, STAY AWAY FROM STRENGTH TRAINING BECAUSE YOU’LL BULK UP. Most exercise experts believe that both cardiovascular exercise and strength training are valuable for maintaining a healthful weight. Strength training helps maintain muscle mass and decrease body fat percentage.
• THE HEALTH AND FITNESS BENEFITS OF MIND-BODY WORKOUTS, SUCH AS TAI CHI AND YOGA, ARE QUESTIONABLE. In fact, research showing the benefits of these exercises continues to grow. Tai chi, for example, has been shown to help treat low back pain and fibromyalgia.

  “Improved flexibility, balance, coordination, posture, strength and stress management are just some of the potential results of regular mind-body exercise,” says Davis.

• HOME WORKOUTS ARE FINE, BUT GOING TO A GYM IS THE BEST WAY TO GET FIT. Research has shown that some people find it easier to stick to a home-based fitness program.

“In spite of all the hype on trendy exercise programs and facilities, the ‘best’ program for you is the one you’ll participate in consistently,” says Davis.

Barbara Floria spoke with Kathie Davis, executive director of IDEA Health and Fitness Association in San Diego. For more information, visit www.ideafit.com.

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