03/19/08 How Do You Become a Chiropractor? Don't worry if you don't know the answer. Read full version

02/01/08 You Are Awesome!! It's about time you gave yourself a really good look. Read full version

01/27/08 All Stressed Out? If you're all stressed out, we have some information that might... Read full version

01/07/08 Reduce Muscle Aches In A Flash Small postural changes can go a long way in reducing muscle... Read full version

Setting the Record Straight: Exploring Myths About Exercise

By Dr. David L. Wick, D.C.

There are many misconceptions about exercise. Every time I step into a health club, all I have to do is look around to find at least one person who has bought into one of the many myths about exercising. I will take a few moments to help set the record straight.   Myth #1: What works for one works for all.   Similar to diet plans, what works well for one person may not work as well for another. Each body is made up a little differently and those differences need to be considered at the outset of any specific exercise program.

A little resistance training to help support healthy bone development and strength, as well as muscle tone, works for most people. This doesn’t require being a “body builder,” but it does take some effort. I also like to patients adopting one or more activities for cardiovascular health. This might include walking or swimming, among some other activities. I generally prefer that people enjoy at least two forms of low-impact aerobic exercise each week.

Myth #2: It takes hours of exercise every day to stay in shape.

This simply isn’t true. Good cardiovascular health seems to require only 10-15 minutes, on three to four days of the week, when performed at the right intensity. Also, building good muscle mass through weightlifting can be done with less than 20 minutes weekly! Click here for more information on the “Power of 10” workout that can dramatically revolutionize your weightlifting efforts!

Myth #3: “No pain. No gain.”

Good healthy exercise movements help to prevent pain, not cause it. Most exercises may be performed very comfortably, and there is a considerable difference between pain and the feelings of muscle fatigue when weightlifting. Learning the difference is very important because while feelings of fatigue during weightlifting allow for muscle growth to occur, actual pain during exercise may signal injury.

Pain may also indicate that you are performing an exercise improperly. Most people I see lifting weights in a gym “cheat” at some point or another and set their bodies up for increased risk of injury. They are also robbing themselves of the better muscle development they would have if they used proper form.

Myth #4: Exercise is for people who want big muscles.

Exercise is for people who want to be healthy. Good healthy movement is essential for quality of life. Healthy aerobic exercises help to promote good cardiovascular health, muscle tone, joint health, and overall feelings of well-being. While a weightlifting program like The "Power of 10” may help to build a good amount of muscle, it may be used without becoming a “body builder.”

Myth #5: I need an expensive gym membership or home exercise equipment to get the job done.

Truly, all it takes is a little creativity! Your home, yard and neighborhood allow for plenty of wonderful aerobic exercises without need of expensive memberships or equipment. If you desire, you may purchase some low-cost equipment such as dumbbells and hand or leg weights to effectively build a good healthy exercise routine that will help you improve cardiovascular health, lose weight, and strengthen your muscles and bones.

The bottom line is this: Good healthy movement, at regular intervals, helps to improve health! So get out there and move!

By the way, certain Blue Cross and Blue Shield of Minnesota members may qualify for a credit of up to $20.00 per month toward their fitness center membership fees. For more information on this program, click here.

©Copyright 2005 Dr. David L. Wick, D.C. All rights reserved.

This article is not intended for the diagnosis or treatment of any illness. Diagnosis and treatment of all health conditions should only be performed by your doctor of chiropractic or other licensed health care professional. Please use this article for informational purposes only. This information does not replace a one-on-one relationship with a qualified healthcare provider. The link to "Power of 10" is provided only as a convenience and does not imply endorsement of that exercise program for any particular individual. All exercise programs should be performed under the direction of your personal healthcare provider.