One problem are trainers face surrounds common exercise myths that may harm your exercise goals! This article sheds light on the most common exercise myths in 2011.

1. I'll get big if I workout - This one is for anyone, male or female, that thinks that if they start working out with weights, they will get big and bulky.  That is not true.  To put on size, you have to eat for size and lift specifically for size, and even then it is very tough to put on a lot of muscle and size.  It is even more difficult for females to put on size due to the genetic makeup  of the female body (hormones, etc.).  Remember, no matter who you are, you need to do weight training along with cardio and diet to achieve maximum results.

2. Muscle turns to fat - I often hear, "I had all this muscle and it turned to fat."  That is not possible.  You have fat and muscle.  What usually happens is that when you take appropriate measures to lose muscle, like stop exercising, you usually gain body fat in the process.  Loosing muscle and gaining body fat usually happen at the same time, so it can seem like your muscle turned into fat, but remember, they are two separate things.

3. Functional Training is the only way to train - The new fad is functional training.  Functional training is different exercises like pushups, pullups, kettlebell exercises, sports specific training, flipping tires, pulling sleds, sledge-hammers, and a wide variety of exercises that involve your body moving in various different directions simultaneously and with resistance.   Functional training is very effective for improving athletic performance and also can be less boring because it may be something new and different for you.  It is effective, but it is not the only way to exercise.  There are many people who only train this way and are depriving themselves from the benefits of traditional weight training.  Incorporate some functional training into your routine, but don't rely on it as your only source of training.

4. Traditional Weight Training is the only way to train - Traditional weight training is regular weight training exercises, usually with machines or free weights, and usually require moving your joints in a fixed motion.  Traditional weight training is a great way to improve your strength in specific areas, and it is a very good way to develop your muscles.  Traditional weight training often produces great symmetry with your muscles and can help produce great results in the mirror.  The downside is that it can get boring.  Also, to improve in athletics, you need traditional weight training to get stronger, but you also need functional and sports-specific training to improve your athletic movements.  The solution is to do both, train traditionally and functional for optimal results.

5. I do an hour of cardio everyday! - This can be great, but it can also be ineffective.  If you do an hour of high-intensity cardio every day, then great.  But, usually if you can do an entire hour of cardio, you are not working hard enough.  The key to cardio is intensity.  You would be better off working hard for 20-30 minutes than working easy for an entire hour.  Remember, it is not how far you go or how long you go, it is how hard you work.

Author: Steven Neville Bsc ACSM