Truth: While cardiovascular endurance IS very important for heart health and can be fun (e.g., running, biking, playing sports, dancing, etc.), resistance training is also essential for your physical health. Done correctly, it prevents injuries, increases metabolism, improves posture, strengthens muscles and joints, and can be easily combined with cardio workouts.
Truth: Resistance training is critical in preventing and slowing the natural loss in muscle mass as we age. If you don’t strength train, you risk losing bone mass and muscle density. So get lifting!
Lie #2: Being in shape requires working out at least an hour a day.
Truth: Good news: You don’t have to live at the gym to get the results that you want. You can see great results and make progress in your fitness in as little as 5-10 minutes a day. Similarly, you don’t lose progress as quickly as you might think if you can’t exercise for a while.
Truth: HIIT, circuit training, shorter cardio sessions, resistance and strength exercises, and even quick walks can provide significant health gains. Any time spent exercising gets you moving and improves both your physical and mental health.
Lie #3: You need energy or recovery drinks to refuel after exercising.
Truth: There is likely no need to have sugary energy drinks (e.g., Gatorade, Powerade, etc.) unless you are exercising longer than a couple hours, training for the Olympics or running a marathon. Most of these drinks have excessive amounts of sugar and calories (and the human body typically stores plenty of energy to sustain you through workouts).
Truth: Water is the most important beverage for working out… pre, during, and post. Stay hydrated on days that you exercise—especially when it’s hot out—by drinking enough water. And remember that being sufficiently hydrated will improve how you perform.