6 Women's Fitness Myths

From MSN Health & Wellness:

Myths are perfect for bedtime and stories around the campfire, but less-than-truthful tales have no place in your fitness routine. Buying into these popular exercise myths will not only hinder your get-in-shape goals, but some may actually harm you.

Myth # 1: "If I'm not sore the next day, I didn't work out hard enough."

Truth: The self-suffering adage "No pain, no gain" simply isn't true. "You should be sore for only the first few days of a new exercise routine, because your muscles aren't used to the activity," says Wayne Westcott, Ph.D., fitness research director of the South Shore YMCA in Quincy, Massachusetts. In fact, if you exercise consistently, feeling sore means you've overextended yourself -- you've gone above and beyond where you need to go, and it makes sense to take a day off, says Shay McKelvey, R.N., M.S., a spokesperson for the American Council on Exercise.

Myth # 2: "If I drink water when I exercise, I'll get cramps."

Truth: Guzzling fluids while biking, hiking, running or aerobicizing does not bloat your body or hamper your athletic performance, says McKelvey. In fact, it helps. "After an hour of exercise, your body can lose more than a quart of water, and if you don't replenish that fluid, you run the risk of dehydration," says McKelvey. More than simply making you feel parched, losing an excess of water during workouts can result in exhaustion, muscle cramps and loss of coordination -- all of which can lead to injury and potentially fatal heatstroke. To prevent dehydration, drink eight ounces of water right before your workout, and eight ounces every 15 minutes during exercise. Afterward, gulp another eight ounces. And if you have a long, intense workout (more than 45 minutes), go for a sports drink such as Gatorade to replace lost electrolytes. (Electrolytes are nutrients that affect fluid balance in the body and are necessary in order for our nerves and muscles to function.)

Myth # 3: "If I don't make it to the gym three days a week, I'll never get fit."

Truth: Can't make it to the gym on a regular basis? Don't toss your get-fit dreams out the window. While the surgeon general recommends that you get moving for 30 minutes a day, the activity doesn't necessarily have to be hard-core -- nor does it need to take place in a gym. Say you sweat up a storm once a week in step class or you spend Sunday afternoons lifting weights. If you supplement those tougher workouts throughout the week by toting your toddler through the mall, taking a brisk lunchtime walk and scrubbing the windows, you'll meet your activity quota. Every activity counts -- taking the stairs, hoofing it in the parking lot, pulling weeds in your garden. When you're super time-crunched and can't spare even one 30-minute session on the treadmill or in the weight room, run or walk for just 15 minutes, or ratchet down the number of strength-training sets from two to one; you'll still be doing enough to maintain a healthy body, says Dr. Westcott.

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