Base fitness specialists bust myths, buttress facts

  • Published
  • By Chuck Paone
  • 66 ABW Public Affairs
No pain, no gain. 

That and dozens of other potentially flawed premises often cloud the minds of those looking to start or ramp up an exercise regimen. However, base Fitness Center personnel suggest getting the facts first, and they're happy to provide them. 

"Just ask us," said certified fitness trainer Paul Shoesmith. "A lot of people are afraid to ask - either they're afraid the question will sound dumb, or they're afraid of the answer. But that's why we're here, to help people get the right information and to help them get healthy for life." 

So what about the pain thing? 

"Some soreness is to be expected, especially when you're starting out or are trying to work muscles you haven't been working in a while," Mr. Shoesmith said. "But if you're working within an existing routine and you're having a lot of pain, stop and seek advice from your primary care doctor." 

Mr. Shoesmith and other specialists at the center also addressed what they referred to as "the quick fix." 

"There just isn't any such thing," Mr. Shoesmith said. "People see all these ads promising a fast, easy solution, but getting in shape, and staying in shape, is a long process that requires a gradual build-up and some real lifestyle changes."
 
Along those same lines, many people come into the Fitness Center looking to do "spot reduction." Again, there's really no such thing, Mr. Shoesmith said. "People can do sit-ups and crunches and use machines designed to build up their abs, but none of those things is going to burn away the belly fat on top. Only sustained aerobic exercise will do that." 

How about the idea that exercise done for less than 30 minutes at a time has relatively little value? Also not true, said Mr. Shoesmith. 

While it is true that a person needs to exercise for more than 20 minutes at their target heart rate to begin burning fat, multiple, shorter-duration efforts provide many of the same benefits as longer-duration exercise. 

"In many ways the effect on a person's body, in terms of muscle tone and other things, is the same if they exercise for 10 minutes three times a day or 30 minutes once a day," he said. 

Like pain, many people believe that a person has to "work up a good sweat," or else their not working hard enough. True? 

Well, any person engaged in a vigorous aerobic workout is going to sweat, said Fitness Center Director Jerry Turnbow. "But sweat is not necessarily an indicator of exertion. Some people just sweat more than others, and people tend to sweat more when they're body isn't yet in the best shape." 

One concern often voiced by women is that weight training will cause them to build muscle mass like a man does. 

"Everyone is a little different, but women have between 10 and 30 times less of the hormones that trigger muscle growth," said Bill Anderson, a fitness specialist at the center. "Weight training is just as important for women as it is for men, but they don't have to worry about building up a lot of mass. They'll get tone and definition, and they'll be healthier; that's all." 

Mindful of the numerous, often conflicting bits of 'wisdom' out there about eating and working out, these specialists also tried to lay out the real facts regarding nutrition, as it relates to fitness. 

"It is good to eat some protein-containing food before working out, though not too much," Mr. Anderson said. "Eat more protein shortly after the work out, which helps build and repair muscle." 

The idea that eating directly after a workout will negate exercise gains is false, but at the same time, exercising regularly doesn't mean "a person can eat anything they want," said Mr. Shoesmith. "People generally burn 100 calories walking a mile, which means they'd have to walk 12 miles to offset a burger, fries and a soft drink at their favorite fast food restraint." 

And as for caffeine or any of the sucrose-laden sports drinks, the experts don't recommend them. 

"The idea that drinking caffeine before working out will enhance performance has some basis in reality, but like any reality, there are also downfalls," Mr. Shoesmith said. "For one thing, caffeine is a diuretic, and as such it tends to be dehydrating. It also artificially raises a person's heart rate while simultaneously constricting blood vessels." 

While many fitness axioms passed around are in fact myths, others are accurate.
How about the supposition that exercise can actually improve a person's attitude and help fight depression? 

This, Mr. Anderson said, is absolutely true. Numerous studies have demonstrated the link. A recent Harvard University study even showed a connection between exercise and building brain matter, he said. 

The bottom line is that people shouldn't be left on their own to decide which fitness perceptions are valid, the base fitness specialists said. That's why they're more than willing to answer any questions Hanscom team members have. 

"We really do hope people will feel free to call or drop by any time with health and fitness questions, so that we can help put them on the right path," Mr. Shoesmith said. "It's also important to keep in mind that everyone's body is different, so people should avoid one-size-fits-all solutions. Come on in and let us help figure out what will work best for you." 

"This is why the Fitness Center is the place where the benefits are endless," said Mr. Turnbow.