MayReport - page 9

that weight is the ultimate measuring
stick for fitness don’t realize the progress
they’ve made and give up.
On that note, I feel the need to
address Body Mass Index (BMI). In
my opinion, it is very outdated and an
absurdly inaccurate way to evaluate fit-
ness. It only factors height and weight,
ignoring things like body fat percentage.
According to the BMI, I am considered
overweight. For anybody who knows me,
think about that.
5.You can spot reduce for
tight abs or toned arms.
Spot reduction is only possible if
you get liposuction. You won’t see that
six-pack no matter how many crunches
you do, because they will not remove that
layer of fat resting on top of your mus-
cles. A well-rounded fitness program, a
good diet, and getting plenty of rest are
some of the other things you need to do
to reduce body fat.
6.  Going to the gym gives you
a pass to do what you want
for rest of the day.
Going to the gym regularly doesn’t
negate a bad diet. Some research actually
suggests that if you’re sedentary most of
the day, it may not matter how hard or
often you exercise. What you do in the
gym is only one component of having a
healthier body.
7. Heat helps you burn fat
and sweat out toxins.
One thing we often see novices do-
ing at the gym is spending a significant
amount of time in the sauna. I have even
seen some people spend more time in the
sauna than they do exercising. Sitting
in the sauna does not vaporize fat. You
aren’t likely to purify your body of much
of anything by sweating, because all
that’s in perspiration is water, salt, and
electrolytes. The only role of perspiration
is to cool the body. The body already
does a pretty good job of getting rid of
what it doesn’t need, largely through the
liver, kidneys, and digestive tract. There’s
nothing special you have to do to help,
other than eat well, stay hydrated, and
keep fit so those organs can function
properly.
8. You need to sweat for
45 minutes to get a health
benefit.
This popular myth goes hand-in-
hand with the issue David Dickey and I
have previously addressed about making
the time for fitness. Even if you can only
carve out 30 minutes in your schedule
a day - or only 10 minutes - you have
enough time to improve your cardiovas-
cular health. More studies are showing
that short workouts have benefits. How-
ever, while this may be enough to keep
up your general health, you’ll still need
to be more active most days of the week if
you’re trying to lose weight.
9. More gym time is better,
and you didn’t work hard
enough if you’re not sore after
your workout.
The emphasis with gym time should
be quality, not quantity. Scheduling in
rest days is crucial because your body
needs to recover, especially after a tough
session. If you work out every single
day or work to be constantly sore, you
could injure yourself or overtrain. Both
of these keep your muscles from recov-
ering and growing. Unlike most of us,
the bodybuilders you see in magazines
with high volume weight routines work
out to make a living, and they are often
using certain supplements that help them
recover and gain muscle faster than most
people do.
These are just some of the popular
fitness myths floating around that can
impede a fitness program. There are
definitely more detrimental myths about
fitness that many people subscribe to. To
learn more, I encourage you to attend the
program “How to Make Fit FIT: De-
bunking Exercise Myths” presented by
personal trainer David Dickey and me on
Friday, June 5 from 12-1 p.m. at the CBA
as part of the Balanced Living Lecture
Series.
Bogen is an attorney in solo practice and Vice-Chair of
the CBA Attorney Health and Well-Being Committee.
His law practice focuses on criminal and DUI defense.
He was also a 4-year letter winner for the University of
Cincinnati swim team.
How to Make Fit
FIT:
Debunking Exercise Myths
Featuring Personal Trainer David Dickey and attorney James Bogen
Friday, June / 12-1 p.m. with FREE Lunch
CBA Member/FREE • Non-Member/$10
Pre-register at
About the Program
Exercise myths are amazingly pervasive – and interfere with your fitness goals. For a
safer workout with better results, forget everything you think you know about exercise
and join sought-after personal trainer David Dickey and attorney James Bogen, both
former Division I collegiate athletes, to get your fitness facts straight. The presenta-
tion will be relaxed and fun, with demonstrations of many exercises (with proper
form, of course)!
Presented by the Cincinnati Bar Association Health & Well Being Committee
Balanced Living Lecture Series
Includes a
drawing for a FREE
two-week gym pass and
four free personal
training sessions
May 2015 CBA REPORT
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Balanced Living
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