2 Myths that I am Still Tempted to Fall for (Even Though I Know Better)

I can’t imagine a field more ensconced in myths and misconceptions than fitness.  I’ve tried to spend the last 20 years of my career dismantling these myths and setting an evidence-based path for smart exercise.  I’m aware of the myths, but I’m also fluent in the scientific research that supports the current “truth” around each of these myths. 

However, I still struggle to make sure I’m walking the walk around two prevalent myths.  To be clear, I KNOW these myths are myths (there is no doubt about it), but my emotions, psychology, or potentially, neuroticism continue to lure me in.

Myth 1: Ramping up my cardio (for me, running and Stepmill) will lead to lower body fat.  Doing cardio is simply not a great way to burn calories or lose fat.  However, my instinct the morning after a glutenous Thanksgiving Day feast is to do an even longer run the next morning.  Of course, the run is good for my cardiovascular health, but it does very little to expend calories.  I should know better as I’ve read all the research on this topic.  I should also know better because I consistently test my body fat percentage in a Bod Pod, and I’m always at my lowest body fat right before I run a marathon when I’m tapering and doing very little running! 

Myth 2: Being sore after a strength training session is a great indication of the effectiveness of the session.  I LOVE being sore after a strength workout.  I frequently send a text message to whichever trainer trained me the day before and say, “Thanks for the amazing workout; I’m SO sore today!”  In reality, soreness is NOT directly linked to a productive workout.  Soreness is generally caused by (1) Novelty (trying something new) and (2) eccentric or negative-only work.  Soreness is okay, but it’s not a prerequisite of a highly effective workout.  I constantly have to remind myself that soreness is not what I’m chasing.

 Take home message: Do cardio for cardiovascular, sport, or mental health benefits (not fat loss), AND avoid chasing muscle soreness as a validator of an effective workout.