34 Dangerous Health Lies and Fitness Myths from Exercise Trainers People Still Believe

4 “You should replace your sneakers every six months to avoid injury.”


During a typical five-mile outing, the average runner’s feet will strike the ground — and compress the shock absorbent padding in her shoes — about 7,000 times. Cushioning and uppers will wear out, potentially providing less support for ankles and feet. And worn treads raise the risk for skids and falls. So replacing sneakers every 300 to 500 miles, or roughly every three to six months, is a common and sensible guideline for avid runners. “Trainers who advise this as a general rule, however, aren’t taking into account that people who exercise indoors or run fewer miles simply don’t put that kind of stress on their shoes,” says Rob Conenello, president of the American Academy of Podiatric Sports Medicine. He suggests replacing sneakers you use indoors about once a year. Better yet, “every few months, check the soles to make sure the treads aren’t worn,” he says. “Then take each shoe in your hands and give it a twist. If it twists easily, like a towel, your sneakers probably aren’t providing enough support.” cool stuff for guys cool stuff to buy cool stuff for kids cool stuff to make

5 “Perspiration and a high heart rate are signs of a good cardio workout.”

Just because a Bar Method class kicks your butt, tones your abs, and leaves you soaked with sweat, it doesn’t qualify as a heart-healthy cardio session, no matter what an instructor might tell you. For a workout to deliver true cardio benefits, “it’s got to be rhythmic, dynamic activity that utilizes large muscle groups — for example, those in your legs and upper body — for a minimum of 20 to 60 minutes, depending on your level of fitness,” says Timothy J. Michael, PhD, professor of exercise science at the Western Michigan University in Kalamazoo. We’re talking brisk walking, running, or cycling that takes a moderately fit person to 60 to 80 percent of her maximum heart rate on a heart rate monitor. For a rough gauge, use the talk test: “If you are mildly breathless but can carry on a conversation, you are working at a moderately intense pace, which is what you want,” says DeSimone of the American College of Sports Medicine. “If you can talk and talk without stopping to take a breath, you’re not working hard enough. If you can’t catch your breath to speak a sentence, your exercise intensity is too high.” cool stuff for guys cool stuff to buy cool stuff for kids cool stuff to make

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