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Q: What are some exercise myths (and facts) ?

Posted September 04, 2013 in Advice Column, Perry

A: Myth: Women shouldn’t lift weights because it will make them bulky.
Fact: Because of hormone differences, men and women respond differently to weight training. Most women will not “bulk up” if they lift weights, even heavy weights. The recommendation for weight lifting is to lift less weight with higher reps. This will help build lean muscle without adding bulk.

Myth: If you can’t work out for at least 30 minutes a day, it is not worth it.
Fact: Just because you can’t commit to a certain amount of time, does not mean exercise doesn’t have a benefit. Any amount of exercise is beneficial in improving your health. Even something as simple as walking an hour a week has been shown improve health. The Centers for Disease Control recently modified its recommendations to encourage those who think 30 minutes is too much to break it up into smaller chunks. Working out for 10 minutes three times per day at a moderate intensity is just as beneficial as 30 minutes one time per day.

Myth: I need to do more cardio to lose weight.
Fact: Aerobic exercise (cardio) is great for heart health, but if you are not training for an endurance event, there is no need to do more than 30 minutes per day. Weight lifting is also beneficial in weight loss, and has additional benefits of improving bone density and increasing lean muscle. Varying your workouts prevents boredom, and lessens your risk of repetitive stress injuries.

Information provided by 21st Century Rehab at Dallas County Hospital, 610 10th St., Perry, 465-7672.

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