Working Out the Kinks in 10 Exercise Myths

VIDEO: Dr. Richard Besser takes on questions about working out.
WATCH Myth-Busting at the Gym





While everyone receives different exercise advice, it's clear that everyone can benefit from the exercise itself.

Learn more about Dr. Richard Besser's "Doc at Your Gym" trainer Kira Stokes





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Doctors should be consulted whenever you start a new workout regimen, but we hope these tips from our experts will help you ask better questions and give your doctor more helpful information.

Fact or Myth? Crunches Will Flatten Your Stomach

Answer: Myth


"Basically, you can't spot reduce. Your body decides where to store fat, and a lot of that is based on your genetics," said Gerald Endress, fitness manager for the Duke Diet and Fitness Center.

The best way to get a flat stomach is to burn calories to reduce fat in the first place. Crunches will tone areas, but won't reduce the fat there on their own.




Ho noted that crunches burn calories, so performing large numbers of them every day will contribute to weight loss but not as effectively as cardio.

Endress said that crunches might also seem to have a stomach-flattening effect because they can tighten and strengthen the muscles that support the back, creating the appearance of a flatter stomach.


He said he often recommended strengthening the area through Pilates, yoga and muscle training that focuses on the torso.

Fact or Myth? If You Stop Working Out, Your Muscle Turns to Fat

Answer: Myth

Muscle turns into fat only in very rare circumstances, and it never occurs in healthy people.

"They're two different types of cells," said Endress. "Muscle doesn't turn into fat, and fat doesn't turn into muscle."


What actually happens, Endress said, is that when you stop working out, you rapidly lose muscle and gain fat, potentially giving the appearance that muscle is turning into fat.


Also, once people stop working out, they usually don't cut back on the calories they were consuming before but are no longer burning off.

Ho said that muscle can literally turn into fat, but "You only see it in those extreme circumstances."



Fact or Myth? Eating Protein After a Workout Will Build Muscle

Answer: Myth

"That's definitely a myth," said Elisabetta Politi, a nutrition director at the Duke University Diet and Fitness Center. "What you need after a workout are carbohydrates."


The exhaustion you feel after a workout, Politi said, comes from a lack of glycogen.

"The best way to be re-energized is to eat carbohydrates," she said.

Protein is helpful in toning existing muscle. However, Politi said, the average American eats twice the necessary amount of protein already.


Fact or Myth? You Need to Stretch Before Exercising or You'll Injure Yourself

Answer: Probably a Myth



The most recent studies, he said, have found that stretching will not help you avoid injury.








But alone, before exercise, it isn't warranted.

"Stretching in and of itself, for someone who has normal flexibility, has not been injured, may not reduce injury," said Ho, but he said that more research was needed before drawing a definite conclusion.

Fact or Myth? Running Destroys Your Joints

Answer: It Depends



Endress said that while running might benefit people without an injury history, there are a few things they should keep in mind, such as the need to replace their shoes frequently, and the benefits of nonconcrete surfaces.

He noted that the impact of running on pavement can be problematic, particularly for people who are obese, and said it's probably worthwhile to find softer ground, such as grass, to run on.



Fact or Myth? Exercising Once a Week Isn't Worth It

Answer: Myth


He said, however, that it won't help people reach their weight loss goals.

"If you're looking specifically, with a goal in mind, to lose weight or to train for an event, for instance training for a marathon or trying to get back into shape, once a week would not be frequent enough to make progress, to reach a specific goal," said Ho.

Endress cautions that once-a-week exercisers, whom he called binge exercisers, are more prone to injury, because they are not used to the strain.

However, he said, one day a week of exercise can still help one get into or maintain a healthy routine.


Later on, other days of exercise could be added. Also, he said, one day a week might be all someone can manage during the holiday or tax season, but it would make it easier to resume a normal exercise schedule once that period has ended.


Fact or Myth? Weight Gain Is Inevitable With Age

Answer: Myth



In addition, most people became less active with age.






She said more research is needed in this area to determine when weight gain becomes a problem, because people will typically gain weight as they get older.

"We don't know how much weight people should gain over a lifetime once they're an adult," said Ikeda.


Answer: Myth -- With a Healthy Dose of Truth


Weight as an adult has been shown to have a strong genetic component, although the lifestyle habits you are brought up with also play a role.









Fact or Myth? Physically Fit=Healthy

Answer: Myth


She noted people who are not considered "healthy" can live well through exercise, and exercise can help them manage chronic diseases they may have.

For example, Ikeda said, people with type 1 diabetes or people who have recently suffered heart attacks or strokes can better manage their illnesses if they are in good shape.





Fact or Myth? Women Who Weight Train Bulk Up

Answer: Myth







For women, he said, he encouraged different types of strength training, such as Pilates, which focus on the core of the body.




Fitness expert Kira Stokes also contributed to this story. For more information visit
