1. Impacts of an Active Lifestyles: Common Myths

2. In this lesson you will learn:  To identify with the common myths surrounding physical fitness  To distinguish between the common myths and the real truths surrounding physical fitness

3. All to often individuals make decisions based upon false information. How true is this? Consider the amount of information that is available to you today compared to a few years ago. At the click of a button thousands of pages of information are at your virtual finger tips. The problem is that not all of this information is accurate. You need to be aware that this is also the case for information regarding physical fitness.

4. Today we are going to go over a number of myths about physical fitness that you should be aware of.

5. Becoming fit is a long-term process, and the signs of progress can be subtle. If you are experiencing anything more than a mild burning sensation in your muscles once you have finished exercising, you are probably doing damage to your muscles. Rather than using pain as a gauge of your progress, you should start keeping an exercise log. Track your progress by monitoring your time, distance, reps, or intensity. Myth 1 : no pain, no gain

6. You don't have to live at the gym in order to enjoy the health benefits of exercise. The American Heart Association recommends that people should engage in 30 to 60 minutes of physical activity most days of the week in order to gain health benefits. If you can't fit your workout into a single session, do 3 shorter workouts of 15 minutes each. for example, go for a fifteen-minute walk in the morning, another during your lunch break, and another after dinner in the evening, Myth 2 : I must workout 7 days a week

7. No! you must eat a balaced diet of healthy foods and monitor your caloric intake The National Heart, Lung, and Blood Institute (NHLBI) recommend that women consume 1,800 calories a day and men consume approximately 2,500 calories a day. To lose one pound of fat, you need to burn 3,500 calories through physical activity. A healthy eating plan should consist of fresh fruits and vegetables, whole grain products such as breads, oatmeal, whole-wheat pasta, low-fat dairy products, and lean meats, such as chicken and fish. Your consumption of fatty red meats and sugar or fat- laden desserts and baked goods should be kept to a minimum. Myth 3 : exercising mean I can eat anything I want

8. You are never too old to work out. People can participate in regular exercise at any age, as long as they choose an exercise program that is suited to their current age and health condition. Participating in a regular exercise program can also help older people increase their flexibility and strength and help ward off depression. Be sure to consult with your family physician before beginning any exercise routine, especially if you have been physically inactive for a long period of time or have health conditions such as diabetes or heart disease. Myth 5 : I am too old to workout

9. You must do all three components: 1. Strength training, such as lifting dumbbells or using weight machines, helps you build stronger muscles, which helps to protect and stabilize your joints. 2. Flexibility training, which includes yoga and pilates, helps to extend the range that you can bend and stretch your muscles, ligaments, and joints. 3. Aerobic exercises, including walking and bicycling, increase your heart and breathing rates, which helps strengthen your heart, lungs, and circulatory system. Myth 4 : I only need to do one type of exercise

10. Strength training is an important part of a wellrounded workout: 1. It helps reduce body fat and increases lean muscle mass, which helps your body burn calories more efficiently. 2. muscles will become more toned through strength training, and therefore help you look slimmer (women will NOT bulk up) 3.It also helps increase bone density, which can help you avoid developing osteoporosis. Myth 6 : strength training is only for body builders

11. Your body requires a constant supply of fluids when you are exercising to replace the fluids you are losing through perspiration.Don't rely on thirst to tell you when you are getting dehydrated. You should be sure to drink plenty of water or other fluids, such as Gatorade, before, during and after your workout. Try to avoid caffeinated drinks, since they can contribute to dehydration. Failing to replace these fluids can cause you to become dehydrated to an extent that affects your performance while working out, and could lead to serious health problems, such as heat stroke. Myth 7 : I don't need to drink fluids while I exercise

12. Lowering your caloric intake and making healthy eating choices are both integral parts of any weight loss program, but exercise plays an important role. Exercise helps to burn off excess calories and increases your lean muscle mass. According to the Mayo Clinic, muscle burns three times more calories than fat does. Therefore, the more lean muscle mass your body has, the more efficiently and rapidly it burns calories, even when you are at rest. Myth 8 : I am cutting calories and fat so I don't need to exercise

13. 1. When it comes to exercise it is necessary to feel pain in order to improve. 'No pain, no gain'. A. True B. False 2. Women can become masculine looking when they perform strength improving exercises. A. True B. False

14. 3. You must monitor your food intake even while you are active. A. True B. False 4. You do not need to be on an exercise regime every day of the week. Regular exercise is the key. A. True B. False

15. 5. It is only necessary to drink fluids when you are thirsty. A. True B. False 6. Performing warm-up and cool-down exercises can reduce the risk of injury. A. True B. False

16. 7. Reducing food intake is the best way to control my weight. Exercise is not necessarily required. A. True B. False 8. Only body builders need to focus upon strength training. I should only be concerned with cardiovascular activities. A. True B. False