Debunking Fitness Myths

by Kelly Bailey

Many of the old myths and thought patterns about fitness still exist that did 10 years ago. It is important to debunk these myths and know what the actual facts are.

Myth: Exercise is the key to weight loss.

Truth: Diet is the key to weight loss. Exercise is important for overall health and will help maintain a weight loss.

Myth: Ab exercises will decrease waist size.

Truth: Fat loss will decrease waist size.

As a general rule, spot reduction of any body part via special exercises is a myth. Strength training can add pleasing shape to specific areas, but it will do nothing to strip the body fat off of those areas so they can be seen. Body shape and size are determined, in a small part by genetics and in a large part by what and how much you eat.

Myth: If I start today, I will look like that model in six weeks.

Truth: It takes longer than you think. A lot longer.

You will not lose weight in six weeks. Correction. You might. Quick weight loss is rarely permanent (in fact, it has a nearly 100 percent failure rate). Think more in terms of years. When people tell me “Wow, I want that body” or “I want to look like him/her.” My response: “That girl/guy has most likely been working out consistently and eating clean for at least 5 years.”

Think long term results.

Myth: Lifting weights will add bulk.

Truth: Eating donuts adds bulk. Lifting weights will add pleasing shape and metabolically active tissue to a body. The only way a woman will add bulk is to use exogenous testosterone. Even men struggle to put on muscle naturally. You will work your butt off for every ounce of precious muscle gained.

Myth: Cardio is more important as you age.

Truth: Strength training is actually far more beneficial on all levels: heart health, bone and muscle strength, joint range of motion, joint stability, and balance.

HEALTH: HEALTHY TRAILS E-Shifting and E-Suspension Ease the Way

by Robert Soroky

As you may have noticed, electric bikes are all the rage these days.

When I saw electric bikes were gaining in popularity, I wrote a few columns covering e-bike benefits and the many advancements in their motors, batteries and pedal-assist technology.

However, there are other electronic-based advances that have been introduced to bicycles that few may be aware of, such as e-shifting and e-suspension.

Traditionally, to shift gears on a bike, a rider twists or clicks a shifter mechanism that either pulls or releases tension on a metal cable connected to a front or rear chain derailleur.

This action moves the derailleurs and, consequently, the chain over different gear cogs, effectively changing the speed of a bike.

With an e-shift system, all a rider must do is press a couple of simple buttons and the shift mechanism will send out electronic signals to move the derailleurs instead of pulling on metal cables.

This results in highly accurate, lightning-fast gear shifts, reduces stress on hands and fingers to change gears, eliminates traditional cable stretch, and provides programmable shifting options to meet different rider needs.

Pretty cool, eh?

Even more exciting is the recent introduction of e-suspension.

If you are a seasoned mountain biker riding a full suspension mountain bike, you know the importance of setting “sag.”

Sag is the process by which a rider will adjust the amount of air in the front and rear shocks to ensure that the suspension system correctly and effectively reacts to the terrain while accounting for the rider’s weight.

Some riders will take it a step further and adjust sag based on the course, such as if it is smooth and flowing or bumpy and technical.

That may sound pretty complicated but imagine if the bike could figure out all of that. Which is exactly what e-suspension does.

Various sensors built into front and rear shocks make hundreds of decisions every few seconds to ensure the system is completely in tune with the terrain, providing a balanced and efficient ride over any course.

A certified personal trainer and certified holistic nutrition coach, Kelly Bailey owns and operates Kelly Bailey Wellness. Find her blog, visit the Food Freedom page, and contact her at https://www.kellybailey.fit/ Learn more about Bailey at https://bit.ly/3B9HkGm Following any recommendations are solely at your discretion and responsibility. Consult your medical professional prior to undertaking any suggested diet, lifestyle or exercise change or routine.

By removing the guesswork, both rookie and veteran riders can easily enjoy the ride!

Robert Soroky is a lifelong cyclist who regularly participates in long-distance charity rides and is the manager of the Century Cycles Medina location. To learn more about Soroky, go to https://bit.ly/3Vof7DX Contact Soroky at robert@ centurycycles.com to suggest column topics, for further information or to chat about bikes.