Crunches Give You Six-Pack Abs-And Other Exercise Myths
Crunches Give You Six-Pack Abs-And Other
Exercise Myths
by Jennifer L. W. Fink
Let science tweak your workout.
Want to get in shape? Don't let out-dated advice hold you back. Too many teens (and adults) still
believe hand-me-down advice that's been repeated over and over but never proved by science. Here,
two fitness pros help you separate exercise fact from fiction.
Myth #1: Crunches give you six-pack abs.
Fact: Everyone has six-pack abs-sort of. Your abdominal muscles are laid out just like a
bodybuilder's, in nice symmetrical rows up and down your belly. Most people, though, have a layer of
fat over the abdominal muscles that make the six-pack difficult to see, and crunches won't remove
that fat.
"Spot reduction doesn't work," says Fabio Comana, a California-based exercise physiologist and
personal trainer. "If you need to lose belly weight, you have to involve the whole body."
You also have to exercise against resistance to get definition. "You've got to get the muscle to grow a
bit to create separation between the muscle and the tendons around it," Comana says. So if you
really want a six-pack, consider holding a medicine ball to your chest during your crunches. Increase
the weight over a period of weeks to sculpt your abs.
Myth #2: No pain, no gain.
Fact: There's a bit of truth to this one. To improve, athletes have to push themselves slightly beyond
what's comfortable, says Brooke White, a physical education teacher and cross-country, track, and
swimming coach in Milwaukee.
"Once you feel comfortable running one mile, try running a mile and a half," White says. "Or if you can
run for five minutes, try six minutes." Your muscles will feel sore, and you'll probably breathe harder
than normal, but that's because your heart, lungs, and muscles are adapting to the increased activity.
Exercise should never be painful, though. If you feel sharp pain during a workout, stop. You could be
injured. Chronic pain-or any kind of soreness that doesn't go away after a few days-should be
checked out by a doctor.
Myth #3: Lifting weights is only for weight lifters and bodybuilders.
Fact: Strength training is for everyone! The Centers for Disease Control and Prevention recommends
that teens get at least 60 minutes of physical activity every day and that at least three of those days
include activities that strengthen muscles and bones.
Why? Properly exercising your muscles and bones can decrease your risk of injury during sports.
Girls, especially, are vulnerable to knee injuries such as anterior cruciate ligament tears (experts
aren't completely sure yet why girls are more susceptible), but strengthening the muscles around the
knees and ankles increases your chances of staying in the game, Comana says. Strength training
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Crunches Give You Six-Pack Abs-And Other Exercise Myths
now can also prevent the loss of bone and muscle tissue when you get older.
You don't need weights or even weight machines to get the benefits of strength training. You can use
exercise bands, kettlebells, or even your own body for resistance. Just check with your doctor before
beginning any strength-training program.
Myth #4: You should stretch before you exercise.
Fact: Stretching before exercise can decrease your strength and power output. "Stretching actually
turns off your nervous system," Comana says. "If you think of your nervous system like a computer,
your nervous system is the software; your muscles are the hardware. During exercise, I want both the
software and the hardware turned on."
Pre-exercise stretching doesn't decrease the risk of injury either. You're better off slowly getting
active, gradually warming up the muscles you're about to use. Save the stretching for after your
workout; it will help reduce muscle soreness.
Myth #5: Exercise can make you feel good.
Fact: The good feeling that you sometimes get after a run (or another hard workout) is probably a
combination of feel-good brain chemicals and pride.
Exercise releases endorphins and endocannabinoids into the bloodstream. Those body chemicals
can help to reduce pain and make you feel happier.
Another bonus of exercising and getting fit? You may get to experience the feeling of success after
your team scores a big win or you finish a race in your best time!
A Get-Moving Glossary
Wondering what some of the exercise items mentioned in this article look like and how they
work?
Claudelle Girard/Istock
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Corporation.
Crunches Give You Six-Pack Abs-And Other Exercise Myths
Exercise Band
This big elastic band provides resistance when pulled on. It's great for strength training.
Claudelle Girard/Istock
Kettlebell
This weight with a handle is lifted or swung.
Claudelle Girard/Istock
Medicine Ball
This weighted ball can be lifted, tossed, and caught.
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