From Start to Fitness
By ANDREA RENEE WYATT, M.S.S., C.S.C.S.

The fitness world can be a confusing and intimidating place. Each day there seems to be another news report, infomercial, magazine article or Internet site telling you what you should or should not do with your body. With the enormous amount of material available, it is important to know what is fact, fiction or just another get-rich-quick scheme.

Let's separate fact from fiction and tackle the following fitness excuses ... I mean myths.

If I Lift Weights I Will Bulk Up

Not quite! Obtaining strong, balanced and functional muscles through strength training should be a goal in your fitness routine, no matter your gender. For women, this is very important due to the benefits that strength training has on conditions such as osteoporosis and facilitating the loss of body fat. With the proper technique and workout program, it is possible to develop lean, toned muscles without fear of "bulking up." So breathe a sigh of relief and hit the weights.

Doing Crunches Will Give Me "Flat Abs"

Oh, if this myth were only true, but IT'S NOT. The desire for washboard abdominals has many people crunching themselves to disappointment. Achieving visible "flat abs" is a combination of a consistent progressive exercise program, proper nutrition and genetics. Crunches should be completed as part of the development of stable, strong and efficient core muscles (muscles of the trunk).

Completing these exercises alone will not result in washboard abs, and in any case, the mere fact of seeing a "six pack" is not recommended. You can have the strongest abdominal muscles in the world, but if they are hidden under body fat you will not see them. Concentrate on a wellrounded fitness routine that encourages a decrease in body fat and an increase in lean muscle mass, in addition to proper nutrition.

To See Results, I Have to Exercise for at Least an Hour at a Time

Everyone is busy these days, and finding the time to exercise can get difficult. There are many ways to use little pockets of time throughout the day to incorporate fitness into your life. Using 30 minutes at lunch to walk, taking the stairs instead of the elevator and using a personal trainer to maximize your time are great ways to fit fitness into a hectic schedule.

If I'm Not Overweight, I Don't Need to Exercise

Don't let the mirror fool you. Your external appearance does not represent your internal appearance. Keeping your heart, lungs, muscles and bones strong are extremely important. Everyone can be at risk for medical conditions such as diabetes, heart disease and osteoporosis. Although this risk may increase for a person who is overweight, there is a need for everyone to keep his or her body fit and strong.

Do not rely solely on what the scale reads or what size you wear to determine if you should exercise. Your weight may be within a desirable range, but that does not guarantee the same holds true for your body fat and lean muscle mass. Your body fat percentage can be more significant than your weight. The risks of many conditions such as a stroke, heart attack, diabetes and high blood pressure can be decreased through exercise. No one is exempt from exercising.

Seek the advice of a medical or fitness professional about any questions or you may have, and don't let these fitness myths keep you from reaching your fitness goals

Always consult a physician before beginning an exercise program. If you have a fitness or training question, e-mail Andrea at letters.kfws@hearstsc.com or write her in care of King Features Weekly Service, P.O. Box 536475, Orlando, FL32853- 6475.