Common myths about Exercise amongst Women

Common myths about exercise amongst Women

Do you avoid lifting weights because you think it will bulk you up? Are you under the impression that running on treadmill for 30 minutes a day will make you lose weight faster? Have you been cutting carbs from your diet completely because you think it will help you in managing your calorie intake? Well, if you have any of these misconceptions in mind then it is time to change these perceptions.

The never dying myth-

The never dying myth amongst ladies is that cardio workouts (running, swimming, walking etc) are better than weight training. They have a perception that lifting Dumbbells or barbells will give them bulky muscles. To tell you the truth, you will get bulky if you weight train yourself only if you are on steroids.

In order to volumize your muscles one should have a hormone called Testosterone in their body. As we all know that Testosterone is a male hormone, female body does not produce this hormone. So you can free your mind from the fear of getting big if you lift that 7.5 Kg of Dumbbell.

If you see any female with big bulky biceps then this Testosterone was given to her from external sources. You can mark my words on this.

Weight training v/s Cardio-  I am going to explain the difference between these two in a very simple manner, and then I am going to leave the decision of on you.

• While doing cardio your body depends on carbs and fat stored in body for energy. After cardio no recovery is required so after the session your body does not burn any calorie from fat.
• When you do weight training, you body depends on only carbs for energy. After the session muscle recovery is required for which body now uses fat from 4 hours up to 48 hours after the session.
• Cardio will make you lose fat along with muscle mass. Which will give you loosen skin.
• Weight training helps you in gaining muscle mass, which will help you in toning up.
• You require calories to even preserve your muscle mass. It requires 7 calories to preserve 1 gram of muscle mass. So you would be burning more than usual calories even when you are doing absolutely nothing.

I hope all these points will make you reconsider your workout routine. But that is not it. There are many other misconceptions about exercise amongst ladies. Below are the Top 5 myths busted.

1. Squats are bad for my knee-  If you have been thinking that doing Squats will probably damage your knee joints, then you are absolutely wrong. Squats are, in fact good for your knees. Doing full range of motion is even better. This movement improves the lubrication in the joints and would strengthen the connective tissues, ligaments and tendons. Having said that, Squats are extremely effective in toning up your Glutes muscles. It will help you in shaping up your lower extremities.

2. No exercise during periods-   In response to this I have one question; WHY? Why you should not work out during your menstrual cycle? I am not saying that you should compel yourself to hit the gym even if you in major pain. But Lot of studies have proven that low intensity exercises during the menstrual cycle, reduces the pain. It will also help in relieving those uncomfortable abdominal cramps. Exercise boosts up your blood circulation, improves your mood, and keeps you healthy. I just gave you 3 good reasons to workout in your periods.


3. Dead lifts are guys thing- Dead lifts are not at all a guy’s thing. Dead lifts are very effective workout for a number of reasons. The first and foremost reason is that it stimulates your lymphatic gland which is in your Thigh region. Lymphatic gland is responsible for releasing growth hormones in your body. Along with that, if you are thinking of cutting that stubborn belly fat then dead lifts should definitely be the part of your workout routine. It strengthen your core muscles, hip muscles and leg muscles.


4. Spot reduction-   Technically speaking it is not possible to lose fat from a particular part of your body; you lose fat from all over the body. A lot of crunches would not help you in having a toned abdomen, only triceps extension would not help you in defining arms muscles. You need to include various exercises in your routine, which engages your arms, core and all other body parts. This way you would be able to lose a significant amount of fat from throughout the body.

5. Exercising solely can help me lose weight- Exercise alone would not be able to give you much result, your eating habits needs to be changed as well. You have to watch your calorie intake. Never starve yourself; it is not good for your metabolism. Eat in small portions at least 4-5 times in a day. Your diet should be balanced with right amount of carbs, protein and fat.

Written by Neeraj Mehta (Fitness Expert and Inventor of BMXStrength ®, Globally)