Wicked Wednesday: Fact from Fairytale

Did you know that the "No Pain No Gain" approach towards exercise is a bunch of hooey?

Yep. Turns out that's not the only fitness myth we've been told over the years. Celebrity fitness trainer Harley Pasternak debunks six of these myths:

Myth: No pain, no gain
Harvey explains: "While resistance training can be intense, and some level of discomfort may occur, pain is not required for a successful workout. It’s also important to note that pain can be a warning sign of an exhausted muscle or torn ligament."

Myth: Stretching before a workout will reduce the risk of injury.
A 2002 article in the British Medical Journal noted a lack of supportive evidence concerning stretching as an effective preventative for muscle soreness or injury. Despite this, many sports medicine specialists still support and encourage flexibility training - such as that found in yoga and martial arts. The American College of Sports Medicine recommends people follow a basic stretching program two to three days a week.

Myth: The best time to work out is early in the morning.
In truth, it doesn't really matter when you exercise - JUST DO IT.

Myth: If you’re not going to exercise intensely and frequently, exercise is a waste of time.
"...the human body burns fat most efficiently at our target heart rate (which is 80 percent of maximum heart rate). Even 25 minutes 5 times a week can get you major results and change your entire status of health....[however] the body must be regularly challenged for further change and adaptation."

Myth: Exercising the same body part every day is the best way to increase strength.
You need to change up your routine to keep your muscles working and evolving.

"Example: Many people think they need to exercise just their lower abs to reduce a potbelly. Actually, while ab exercises define muscle, cardio exercises burn fat. A cardio workout on an elliptical machine will do more to tighten the waistline than a round of crunches."

Myth: Running is the best way to get in shape.
"...there is no “best” way to get fit...if you burn more calories than you consume, you will lose weight."

Myth: Heavy weights make big muscles and small weights make lean muscles.
"If you’re using free weights, there are many different variables — sets, reps, tempo, intensity, rest, exercise selection, duration and frequency — that can all be adjusted to achieve optimal results without looking too muscular. Choosing various core stabilization exercises, including stability ball push-ups or single-leg squats, will burn more calories, have a smaller likelihood of increasing muscle mass and be much more likely to lead to a lean and toned physique."

Don't forget to tell us about your fitness routine in the comments section!