Myth # 1:  Spot reduction is possible

Spot reduction is the concept that you can lose fat from a specific area of your body by exercising that particular body part.  This is not true.  The pattern by which you lose fat/weight is based on genetics.  However, through resistance training you can tone specific areas of your body.  The best way to improve body composition is to routinely participate in a combination of aerobic and muscle-strengthening exercises.

Myth #2:  You can build bigger muscles by consuming more protein

If you consume more than your daily requirement for protein, your body converts and stores the excess protein as fat.  Most Americans consume an adequate amount of protein to meet their needs.  For more information about daily protein requirements visit www.nutrition.gov.

Myth #3:  Exercise is of no benefit if you don't lose weight from it

Exercise provides many health benefits independent of weight loss, such as reduced risk of all-cause mortality and improved glucose tolerance.  Weight loss can be affected by many variables including genetics, amount of sleep, and stress levels.  Individuals who are overweight but regularly exercise are healthier than thin, inactive individuals.

Myth #4:  Older adults can't benefit from exercise

Health benefits from regular exercise can be obtained at any age.  Studies have shown that older adults adapt to and improve upon components of physical fitness from routine exercise similarly to their younger counterparts.  Regular exercise is important for healthy aging.  It can improve functional capacity, promote independence (ability to do activities of daily living without assistance), enhance quality of life, and reduce risk for and/or aid in the management of chronic health conditions.

Myth #5:  Lifting weights will cause a woman to "bulk up"

Resistance training doesn't have to equal bodybuilding.  Due to greater levels of estrogen and lower levels of testosterone compared to men, women typically won't develop "bulky" muscles.  Strength training is important for bone health to prevent osteoporosis.  The 2008 Physical Activity Guidelines for Americans recommends that all healthy adults engage in two days or more of 1 set of 8 to 12 repetitions of moderate- to high-intensity strength-training exercises of the major muscle groups of the body.

Note:  Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.