There are lots of myths that surround the fitness and exercise field that have no real basis in fact or reality. But they persist anyway, and unfortunately many accept these misconceptions as fact, sometimes even causing harm to their body as a result.
So let's debunk the top 5 fitness myths now.
1. No pain, No Gain Has Been A Common Mantra Heard
No doubt it has it's roots in the truth that you have to push your body when exercising or it does no real good. However to take that to the extreme where you don't feel that you have gotten a good workout unless pain is involved is just not true.
In fact, the opposite is true. Pain is your body's way of telling you that something you are doing is not right and it usually warns you before major injury happens. So heed the warnings.
Realize that some mild discomfort may be experienced when you push your body beyond it's current capacity, but when you go to the point of pain you have gone too far.
2. Weight training for women will make them look like Arnold Schwarzenegger.
It's just not true. Women have a completely different physical makeup than men, that emphasizes more fat deposits and less muscle mass. It's simply not possible for a normal woman to produce huge muscles by weight training alone.
Instead weight training can help strengthen and condition women, improving overall stamina. So don't listen to the myth, some form of weight training is beneficial for everyone.
3. Many exercises have heard that you need to workout on an empty stomach to burn more calories.
Again this is just not true. Burning calories has absolutely nothing to do with what is in your stomach at the time when you work out.
Burning calories is tied to the length and intensity of your workout. In fact, if you engage in an intense workout on an empty stomach you could risk dizziness and fainting from not having enough energy to keep up with the muscle demand.
That's why it's often a good idea to have a small carb snack 10-15 minutes before your workout.
4. A person has belly fat because their stomach muscles are weak.
It may be true that their stomach muscles are weak, but belly fat, as well as all fat, is put on the body by overeating and little exercise to burn it off.
In other words, you can do all the stomach crunches you want and still not have a flat stomach if you are still eating too much and not burning those calories efficiently.
5. Another Myth - Protein Builds Muscle.
What actually builds muscle is working your muscles out regularly. Protein is good to have in the diet but too much of it can actually be detrimental and cause health problems. So if you want to grow your muscle mass do what works, work out longer and more intensely.
Understanding the popular fitness myths can help you focus on the real truths of exercise instead and get the results that you really want.
15 April 2007
Buying A Treadmill - 3 Essential Tips
If you're buying a treadmill, chances are you've done lots of research already. You probably know exactly what makes up a high quality treadmill and have an idea of which features you want in your unit.
But even with this knowledge many people still fall prey to slick treadmill deals that end up costing them in the long run. In order to keep that from happening to you, here are 3 essential buying tips to make sure you choose the very best treadmill for you.
#1) Not All Treadmill Brands Are Created Equal
I recently had a gentleman e-mail me asking for advice on which treadmill he should buy.
He had narrowed it down to 3 choices:
Brand A: 2.5 HP motor $999
Brand B: 1.75 HP motor $899
Brand C: 2.0 HP motor $1099
He asked me which treadmill I would buy. He was clearly leaning towards Brand A.
This was the natural choice for most people and it makes sense: get the most for the least. Or get the most motor power for the least amount of money.
However, my answer surprised him. I told him if it were my choice, I would go with Brand C for $1099. Here's why:
Although the motor power is lower than Brand A and the price is higher, Brand C makes an overall better treadmill. Why?
Brand C has a reputation for making high quality treadmills and backing them up with extensive warranties, including a lifetime warranty on the motor.
It can afford to give such lengthy warranties because it knows that it makes a quality product that probably WON'T break down - even over a lifetime.
Brand A on the other hand offers a 90-day motor warranty. What does that tell you about the quality of parts?
Although motor power is a good feature to consider when buying a treadmill - you have to be careful. Look at it in the context of the whole treadmill - including the brand.
Not all treadmill brands are created equal. Some treadmill brands use extremely high quality materials. Others well, don't.
Make sure to look beyond just the bare numbers when choosing a treadmill. Look at the whole picture to find the best treadmill for you.
#2) Don't Always Believe What The Salesperson Tells You
Get it in writing. This isn't to put down any salesperson - but they are human.
They do make mistakes, and sometimes this can end up costing you. I had another lady e-mail me asking for advice on choosing a treadmill.
She'd narrowed it down to several and was leaning towards one in particular (let's call it Treadmill X). She had been told by a salesperson in the store that this Treadmill X (for $899) came with a lifetime warranty on the motor.
This lady was smart. She was looking at the whole treadmill picture. The price was excellent. The motor power was average (1.75 HP). And who can pass up a lifetime motor warranty?
But wait a minute. I was fairly familiar with this treadmill brand and knew something was off.
This particular treadmill brand never gives lifetime motor warranties - ever. Not even on their commercial treadmills. So why would they offer a lifetime motor warranty on one of their economy treadmills?
I voiced my concerns to her and wasn't surprised to hear back a couple of days later that the salesperson had actually been mistaken about the lifetime warranty.
If she had bought this treadmill simply based on what the salesperson said, she might have gotten a nasty surprise - especially since this particular treadmill brand is known for being extremely costly to repair.
Don't always trust what the salesperson says. Make sure to get it in writing before you buy!
#3 Forget the Price Tag - Look at the REAL Price Of The Treadmill
Price is probably one of the most important factors when buying a treadmill. But sometimes the price of the treadmill can be misleading.
For example, let's say you're looking at Brand A in a store with a price of $799. Pretty good price right?
A much better deal than Brand B - sold online - at $999.
But look closer at Brand A. Brand A only comes with a 90 day parts and labor warranty so you need to buy added coverage. You pay $50 for a 2 year extended motor warranty.
So Brand A's total cost is now $849 (with a 2 year motor warranty)
Brand B is still $999 (with a 10 year motor warranty already included)
Overall, you figure that Brand A is still the better deal since it's cheaper.
But look closer. You need to pay shipping costs for Brand A. Shipping costs from most stores usually run you about $150.
Brand B, since it is sold online offers free shipping (most online treadmill sellers do).
So Brand A's total cost is now $998 (with a 2 year motor warranty)
Brand B is still $999 (with a 10 year motor warranty)
With Brand A, $799 has gone to buy the treadmill, $50 has gone to buy the warranty and $150 has gone into shipping.
With Brand B, $999 has gone to buy the treadmill (warranty included).
So which treadmill do you think actually gives you the most value for your money?
And don't forget that many online treadmill stores don't charge sales tax. The store that sells Brand A does. That technically makes Brand A MORE expensive than Brand B.
So when comparing treadmills, make sure to consider the TOTAL COST of each treadmill before you buy.
By keeping these 3 tips in mind when purchasing a treadmill:
- Not all treadmill brands are created equal
- Don't believe what the salesperson tells you - get it in writing and...
- Look at the REAL price of the treadmill
you'll be well on your way to choosing the best treadmill investment for you.
But even with this knowledge many people still fall prey to slick treadmill deals that end up costing them in the long run. In order to keep that from happening to you, here are 3 essential buying tips to make sure you choose the very best treadmill for you.
#1) Not All Treadmill Brands Are Created Equal
I recently had a gentleman e-mail me asking for advice on which treadmill he should buy.
He had narrowed it down to 3 choices:
Brand A: 2.5 HP motor $999
Brand B: 1.75 HP motor $899
Brand C: 2.0 HP motor $1099
He asked me which treadmill I would buy. He was clearly leaning towards Brand A.
This was the natural choice for most people and it makes sense: get the most for the least. Or get the most motor power for the least amount of money.
However, my answer surprised him. I told him if it were my choice, I would go with Brand C for $1099. Here's why:
Although the motor power is lower than Brand A and the price is higher, Brand C makes an overall better treadmill. Why?
Brand C has a reputation for making high quality treadmills and backing them up with extensive warranties, including a lifetime warranty on the motor.
It can afford to give such lengthy warranties because it knows that it makes a quality product that probably WON'T break down - even over a lifetime.
Brand A on the other hand offers a 90-day motor warranty. What does that tell you about the quality of parts?
Although motor power is a good feature to consider when buying a treadmill - you have to be careful. Look at it in the context of the whole treadmill - including the brand.
Not all treadmill brands are created equal. Some treadmill brands use extremely high quality materials. Others well, don't.
Make sure to look beyond just the bare numbers when choosing a treadmill. Look at the whole picture to find the best treadmill for you.
#2) Don't Always Believe What The Salesperson Tells You
Get it in writing. This isn't to put down any salesperson - but they are human.
They do make mistakes, and sometimes this can end up costing you. I had another lady e-mail me asking for advice on choosing a treadmill.
She'd narrowed it down to several and was leaning towards one in particular (let's call it Treadmill X). She had been told by a salesperson in the store that this Treadmill X (for $899) came with a lifetime warranty on the motor.
This lady was smart. She was looking at the whole treadmill picture. The price was excellent. The motor power was average (1.75 HP). And who can pass up a lifetime motor warranty?
But wait a minute. I was fairly familiar with this treadmill brand and knew something was off.
This particular treadmill brand never gives lifetime motor warranties - ever. Not even on their commercial treadmills. So why would they offer a lifetime motor warranty on one of their economy treadmills?
I voiced my concerns to her and wasn't surprised to hear back a couple of days later that the salesperson had actually been mistaken about the lifetime warranty.
If she had bought this treadmill simply based on what the salesperson said, she might have gotten a nasty surprise - especially since this particular treadmill brand is known for being extremely costly to repair.
Don't always trust what the salesperson says. Make sure to get it in writing before you buy!
#3 Forget the Price Tag - Look at the REAL Price Of The Treadmill
Price is probably one of the most important factors when buying a treadmill. But sometimes the price of the treadmill can be misleading.
For example, let's say you're looking at Brand A in a store with a price of $799. Pretty good price right?
A much better deal than Brand B - sold online - at $999.
But look closer at Brand A. Brand A only comes with a 90 day parts and labor warranty so you need to buy added coverage. You pay $50 for a 2 year extended motor warranty.
So Brand A's total cost is now $849 (with a 2 year motor warranty)
Brand B is still $999 (with a 10 year motor warranty already included)
Overall, you figure that Brand A is still the better deal since it's cheaper.
But look closer. You need to pay shipping costs for Brand A. Shipping costs from most stores usually run you about $150.
Brand B, since it is sold online offers free shipping (most online treadmill sellers do).
So Brand A's total cost is now $998 (with a 2 year motor warranty)
Brand B is still $999 (with a 10 year motor warranty)
With Brand A, $799 has gone to buy the treadmill, $50 has gone to buy the warranty and $150 has gone into shipping.
With Brand B, $999 has gone to buy the treadmill (warranty included).
So which treadmill do you think actually gives you the most value for your money?
And don't forget that many online treadmill stores don't charge sales tax. The store that sells Brand A does. That technically makes Brand A MORE expensive than Brand B.
So when comparing treadmills, make sure to consider the TOTAL COST of each treadmill before you buy.
By keeping these 3 tips in mind when purchasing a treadmill:
- Not all treadmill brands are created equal
- Don't believe what the salesperson tells you - get it in writing and...
- Look at the REAL price of the treadmill
you'll be well on your way to choosing the best treadmill investment for you.
Swimming Help for Swimmers
Swimmers - Getting Started Swimming
So, you want to improve your swimming ability or swim competitively, but aren't sure about the next step - or you have taken time off and want to "get back in the swim?"
How should you start, and once you do, what next? Here are a few things to keep in mind as you splash through the pool
Establish a few swimming goals. Set realistic, challenging steps to help you meet your objectives. What do you want to accomplish? Improved fitness? Racing ability?
Alternate workout opportunities for cross training? A faster (or easier) first leg for your triathlon? Set goals for each workout; what do you want to get done today?
If possible, find a local team. It may be an other type of team. Finding one that works for you can be a big plus for getting into the swimming routine.
Besides the help that a little peer pressure provides, it can give you other sources of input as you develop and some social interaction to avoid monotony.
If you don't find a team that fits your needs, at least find a pool. You can easily succeed on your own - stay focused on your goals and pack your workout gear the night before - this really helps the "I forgot it" self excuse.
If you have a choice, find both an indoor and outdoor pool to prevent interruptions in your routine due to inclimate weather.
Determine a weekly training schedule. You will need to plan three to five 30 to 60 minute workouts each week (not including the time you spend changing into your suit or talking with the lifeguards).
Do you want to work out at the same time each day, or vary your schedule? You might schedule longer workouts as you improve or if required by your goals.
Gather the tools of the trade. You will want comfortable goggles, several competitive style suits (baggy trunks are good for the beach, but are like wearing hiking boots for a run), a waterproof wristwatch, and a swim cap (to keep your hair off of your face or to keep warm).
Often, workout gear, such as kick boards, pull buoys, flippers, and hand paddles are available at the pool. Eventually, you may want to purchase these items for yourself, after you try several different styles to find what "suits" you best!
Write a workout (if you are on a team, this may be done for you by your coach). You can design your own workout or borrow ideas from someone else. You will usually accomplish more if you write down a specific workout and follow it. You may even make a season or yearly plan, and base your daily workouts on those guidelines.
Your first workouts should be easy, as you build base mileage and work on your technique through the use of stroke drills. Include at least an adequate warm-up, main work set, and cool down. There will always be days when you want to get in and "just swim a few laps." This is fine - just be sure to get in the pool regularly.
Get started (remember, as with any exercise routine, make sure that you are in an adequate state of health to take part. If in doubt, check with your physician). As you progress, keep track of your accomplishments in a training diary.
Also remember to follow some simple rules of etiquette - swim counterclockwise in your lane, stay off of the person's feet in front of you, and if you need to spit, use the gutter!
Now that you are in shape, you may want to compete. There are many possibilities. A few are Masters, Age Group, Park and Recreation, Open water, and Postal competitions.
Find meets and choose races based on the goals you have set.
They should present a slight challenge at first. As you gain experience and confidence, move up to increasingly more challenging events. This will keep you moving forward as you develop your swimming fitness.
Readers' Comments
So, you want to improve your swimming ability or swim competitively, but aren't sure about the next step - or you have taken time off and want to "get back in the swim?"
How should you start, and once you do, what next? Here are a few things to keep in mind as you splash through the pool
Establish a few swimming goals. Set realistic, challenging steps to help you meet your objectives. What do you want to accomplish? Improved fitness? Racing ability?
Alternate workout opportunities for cross training? A faster (or easier) first leg for your triathlon? Set goals for each workout; what do you want to get done today?
If possible, find a local team. It may be an other type of team. Finding one that works for you can be a big plus for getting into the swimming routine.
Besides the help that a little peer pressure provides, it can give you other sources of input as you develop and some social interaction to avoid monotony.
If you don't find a team that fits your needs, at least find a pool. You can easily succeed on your own - stay focused on your goals and pack your workout gear the night before - this really helps the "I forgot it" self excuse.
If you have a choice, find both an indoor and outdoor pool to prevent interruptions in your routine due to inclimate weather.
Determine a weekly training schedule. You will need to plan three to five 30 to 60 minute workouts each week (not including the time you spend changing into your suit or talking with the lifeguards).
Do you want to work out at the same time each day, or vary your schedule? You might schedule longer workouts as you improve or if required by your goals.
Gather the tools of the trade. You will want comfortable goggles, several competitive style suits (baggy trunks are good for the beach, but are like wearing hiking boots for a run), a waterproof wristwatch, and a swim cap (to keep your hair off of your face or to keep warm).
Often, workout gear, such as kick boards, pull buoys, flippers, and hand paddles are available at the pool. Eventually, you may want to purchase these items for yourself, after you try several different styles to find what "suits" you best!
Write a workout (if you are on a team, this may be done for you by your coach). You can design your own workout or borrow ideas from someone else. You will usually accomplish more if you write down a specific workout and follow it. You may even make a season or yearly plan, and base your daily workouts on those guidelines.
Your first workouts should be easy, as you build base mileage and work on your technique through the use of stroke drills. Include at least an adequate warm-up, main work set, and cool down. There will always be days when you want to get in and "just swim a few laps." This is fine - just be sure to get in the pool regularly.
Get started (remember, as with any exercise routine, make sure that you are in an adequate state of health to take part. If in doubt, check with your physician). As you progress, keep track of your accomplishments in a training diary.
Also remember to follow some simple rules of etiquette - swim counterclockwise in your lane, stay off of the person's feet in front of you, and if you need to spit, use the gutter!
Now that you are in shape, you may want to compete. There are many possibilities. A few are Masters, Age Group, Park and Recreation, Open water, and Postal competitions.
Find meets and choose races based on the goals you have set.
They should present a slight challenge at first. As you gain experience and confidence, move up to increasingly more challenging events. This will keep you moving forward as you develop your swimming fitness.
Readers' Comments
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