Give ’Em Health | Episode 1 with Daniel Hile

Myths about exercise:

1. Exercise wears your joints down quicker.

FALSE

Harvard Health
https://www.health.harvard.edu/newsletter_article/exercise-and-your-joints

Exercise compresses joints, and forces more nutrient-rich fluid into the cartilage. Exercise strengthens joints and relieves pain from arthritis.

2. Exercise uses up energy I could be using for other things.

FALSE

ACE Fitness
https://www.acefitness.org/education-and-resources/lifestyle/blog/6589/exercise-as-a-cure-for-fatigue-and-to-boost-energy-levels

“Researchers at the University of Georgia found that sedentary, otherwise healthy adults who engaged in as little as 20 minutes of low-to-moderate aerobic exercise, three days a week for six consecutive weeks, reported feeling less fatigued and more energized.”

3. Exercise prevents baldness.

TRUE

LIVESTRONG
https://www.livestrong.com/article/75051-exercise-hair-loss/

Exercise can prevent hair loss by boosting your overall health and circulation. Good health = less baldness.

However, if the exercise is excessive, chronic stress can cause Telogen Effluvium (TE) which is a condition that causes hair loss.

4. Exercise can cause a heart attack.

KINDA TRUE

Harvard Health
https://www.health.harvard.edu/heart-health/dont-worry-about-sudden-cardiac-arrest-during-exercise

Exercise is the number one way to prevent heart disease. However, if you are going to have a heart-related event, it’s more likely to happen while you are exercising than when you are not.

https://www.ahajournals.org/doi/abs/10.1161/circulationaha.116.023142

^^^ Study found that doing heavy exercise while angry more than triples your risk for a heart attack.

Links about working out in the morning:

Published Abstract:

https://www.ncbi.nlm.nih.gov/pubmed/16737342

Men's Health Magazine:

https://www.menshealth.com/health/a19539491/truth-about-morning-heart-attacks/

It seems that there is conflicting information about the role that morning exercise has on heart attacks, although it does look like your risk of a heart-related event might be slightly higher if you exercise super early in the morning. This also assumes that you are already going to have heart problems. Early morning exercise shouldn't scare you if you maintain good health and have no other signs of heart issues.

5. Exercise on an empty stomach burns more fat.

FALSE

Mens Journal
https://www.mensjournal.com/health-fitness/should-you-work-out-empty-stomach/

Exercising in a fasted state can stress the body and cause the release of cortisol which can cause you to start breaking down muscle for fuel. You can also hit a wall where you are unable to maintain the same level of intensity that you could have had you eaten.

The best way to approach a workout after a fast is to intake a good bit of protein about 30-45 min before your workout. This will give you fuel, but won’t spike your insulin as bad as carbs. Eating something high in fat may upset your stomach, so don’t do that.

If you are able to keep your intensity up, you will actually burn off the fuel you intake PLUS you will continue to burn fat at a higher rate for up to 72 hours after. That will burn way more fat than a lackluster fasted workout.

Fasted workouts can have benefits, but only short medium intensity workouts. The benefits don’t really include weight loss. I find that I get a nice endorphin rush when I work out in a fasted state, but that’s just a personal thing.

6. Stretching prevents injury

FALSE

https://www.runnersworld.com/health-injuries/a20845445/does-stretching-prevent-injuries/

The main thing that can prevent injury is a good warm up; not stretching. Increased blood flow to your muscles provides the greatest protection against injury of anything you can do.

Stretching can actually cause damage both during the stretch or during the exercise because stretching can mask pain in the muscle.

Some examples of dynamic stretches:

https://www.youtube.com/watch?reload=9&v=nPHfEnZD1Wk

7. Old Man Strength

FALSE
https://www.acsh.org/news/2016/07/29/is-old-man-strength-real

Sadly, this is false. All evidence points to age having an adverse affect on muscle size, and therefore strength. Also, the ability for an older person to maintain a forceful muscle contraction after a stressor is decreased compared to a younger person. Hormones related to muscle function and strength like testosterone and growth hormone decrease with age as well.

 

Facebook ACE Group Fitness and Personal Trainer Certification Study Group:

https://www.facebook.com/groups/929142590473715/

 

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Daniel Hile / CPT Prep: http://www.cptprep.com