Common Fitness Myths, DEBUNKED.

The fitness space is rife with myths & it’s not hard to see why. After all, it’s a huge money maker. According to Precedence Research, the global health and wellness market size was estimated at 5,546 billion USD in 2023, and that is projected to double by 2033. With a booming business like that, you’re guaranteed to run into misinformation. We’re here to help!

1. “Calories in vs calories out” is all that matters regarding weight loss.
   The truth: While it is very important to consider the calories that you’re burning compared to the calories you consume, a plethora of other factors affects the metabolism. Things like genetics, accessibility to foods/medications, certain medical conditions like PCOS and insulin resistance (among other factors) can negatively impact a person’s weight loss if that’s the desired goal. While yes, it is common for folks to incorrectly estimate their calories consumed and their activity, it is also important to look at all factors when weight loss remains elusive, particularly if all other controllable factors (diet, exercise, stress management, etc.) are adhered to.

2. Modified exercises are only for beginners.
   The truth: For example, performing a plank or pushup with your knees on the ground does not mean that you are weak or losing your progress, even if you did that pushup off of your knees earlier in the week. You must always listen to your body and exercise safely with all limitations in mind, and modifying that exercise is not a bad thing. Our bodies require different things on different days, and it’s not weak to admit that! If you’re having issues determining where your boundaries should be (say if you’re constantly asking yourself, “Am I pushing myself hard enough?”) then it might be time to consider hiring a personal trainer. An elite trainer like the ones we have here at Phenom will be able to adjust your form, know when to push you hard and when to tell you to dial it back, and will help you learn those signals from your body so that you can workout safely.

3. Runners don’t need to strength train their lower body.
   The truth: Running and cycling are both excellent ways to exercise and will strengthen your lower body, but not enough to stimulate muscle growth. If you’re in the gym working hard on everything but the lower, depending on running to build your legs, that growth will not happen. A strength training routine that includes your legs improves bone density, lowers injury and will make you a better runner (and/or cyclist.)

4. You need 10,000 steps a day for optimal health.
   The truth: This myth began in 1960s Japan and has been perpetuated by fitness trackers around the globe ever since. According to the Scientific American, which cites new studies done in 2019 and 2021 on the subject, 10,000 steps is an admirable goal but ideal step count depends more on the individual. “Some movement is good, and more is better, but the benefits taper at some point. Your personal peak depends on your age.” For longevity and cardiovascular health, folks younger than 60 should indeed aim for 8,000-10,000 steps per day, while those 60+ should aim for 6,000-8,000.

5. The “all or nothing” approach is the only way to reach your goals.
   The truth: Going “all or nothing” on your fitness goals is, in our opinion, a major reason why a lot of people fail to reach them. After all, health/wellness is a big business, and there are countless ways and routines out there on social media and the rest of the Internet that tells you how to become your hottest, healthiest self. Between your self care routine, your daily meditation practice, your 75 day soft challenge, the giant jug you lug around with you so that you can stay hydrated, your greens supplement and your two a day workouts (yoga and then strength training) it can feel like a major misstep when you slip up. Once that inevitable mistake (or two or three or four) is made, the rigidity of this type of thinking will make you feel like throwing the entire endeavor in the trash. But don’t! It’s not your fault! All or nothing is unsustainable, so how about just something? How about focusing on adding something (like calming videos or a couple servings of fruit) to your routine, instead of overhauling the entire thing? Baby steps that you can be consistent with instead of massive steps that will only set you back later when you miss one will be much easier to stick with. We can all get behind that :)

Did you like having these common fitness myths debunked? Should we make this a series? What are some other fitness/wellness ideas that you’d like clarity on? We’re here to help!