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The Truth About Getting Fit

When it comes to working out, there’s a lot of conflicting advice. Take this quiz to get the fitness facts.

December 2024
By Rachel Morris

You don’t have to be an athlete to hear a lot of advice about how to stay in shape, especially if you’re on social media. You might feel overwhelmed by all the rules. One post tells you to do an exercise for this many minutes this many times a week. The next post says something totally different. 

When it comes to fitness, it’s normal to have questions. It doesn’t help that many so-called exercise “experts” are actually spreading bad information. The truth is that what works for these influencers might not necessarily work for you—or even be safe for teens! 

Fortunately, we’re here to help set the record straight on fitness do’s and don’ts. Take our quiz to test your workout knowledge, learn from a real exercise expert, and get a clearer picture of what actually works and what doesn’t when it comes to staying healthy and fit.

Fact or Myth? One long, intense workout is better than shorter, easier activities.

Myth! You might think if you play a three-hour soccer game on Sunday you can skip exercising the rest of the week. Not true! “What matters most is consistency,” says personal trainer Meredith Therrien. “You want to be active most days of the week, and any sort of workout is going to be better than nothing at all.”

So by all means play that soccer game. But also try to fit in some walks through the neighborhood, bike rides with friends, or easy jogs around the track during the rest of the week. As a bonus, doing gentle exercise on the days you aren’t doing tough workouts can help you recover from your games.

Fact or Myth? You should do deep stretches before working out.

Myth! Instead of doing deep stretches that you hold for a long time (think bending over to touch your toes), it’s better to do a gentle warm-up before working out. You can walk briskly, march in place, do jumping jacks, or swing and rotate your arms. These warm-up exercises get your blood flowing and heart pumping. They’ll also help your muscles and joints gradually prepare for your workout.  

Save the deep stretches for after you exercise. Performing them when your muscles are already warm can help increase your flexibility.

Fact or Myth? You have to work up a sweat to have an effective workout.

Myth! Sweating can feel like a sign that you’re working hard, but it’s not the ultimate indicator of a good workout. “Sweat is a marker that your body rose to a certain temperature, and now it’s doing what it needs to do to cool down—but everyone starts sweating at different temperatures,” says Therrien. Some people sweat more than others because of age, genetics, fitness levels, and even the environment. In fact, the younger you are, the less you tend to sweat.

That’s why you can have an amazing workout without soaking your shirt. For instance, exercises like lifting weights might not make you sweat much but can be incredibly beneficial to your fitness. If you want to tell whether you can take your intensity up a notch, pay attention to your breath instead. If you can easily sing a song or carry on a conversation while you’re working out, that’s a sign you have room to push yourself a little harder or go a bit faster. 

Fact or Myth? You shouldn’t exercise on an empty stomach.

Fact! Exercising without eating first isn’t recommended. That’s because when you work out without fuel, your body may run out of energy more quickly, which can lead to dizziness, fatigue, and even decreased muscle function. In fact, research shows that when you eat a meal containing a good amount of carbohydrates before exercising, you perform better. 

Try having a small meal or snack that includes carbs before your workout. Something like a banana, yogurt, or slice of toast and peanut butter can provide the energy you need to exercise effectively. This way, you’ll have the stamina to push through your workout and get the most out of it. Just make sure to wait a bit after eating before you start exercising—about 30 minutes to an hour should do the trick.

Fact or Myth? You should get 60 minutes of exercise a day.

Fact! One of the most widely recommended guidelines for teens is to get at least one hour of activity each day. This might sound like a lot, but it doesn’t have to be all at once. You can break it up throughout the day. For example, 5 minutes of yoga in the morning, 45 minutes of gym, and a 10-minute walk after dinner.

Why 60 minutes? Experts say that’s how much you need to support growth and development. This daily activity helps improve cardiovascular health, build strong muscles and bones, and boost mental health.

Fact or Myth? No pain, no gain.

Myth! You may have heard that if you’re not sore after a workout, you didn’t push yourself hard enough. Here’s the deal: While some soreness can indicate that you’ve pushed your muscles, you can have a fantastic workout without feeling sore the next day. “If you’re not sore, that doesn’t mean your body isn’t changing or hasn’t worked hard,” says Therrien.  

What really matters is being consistent and recovering properly. If you’re regularly challenging your muscles and also letting them rest, you’ll see improvement over time without feeling discomfort.

That said, a little muscle soreness isn’t necessarily a bad thing. It’s just a temporary response to your muscles being worked in a new way. If you’re dealing with minor aches or stiffness, Therrien recommends taking some time off. You should also make sure to drink water during and after your workout so your muscles stay hydrated. “But if you feel like you can’t move, you’re pushing too hard,” she says. That’s a cue to take the intensity of your workouts down a notch. 

Fact or Myth? It’s OK to watch shows while you exercise.

Fact! It’s totally OK to tune in while you work out. Watching TV can make the workout feel less boring. If you don’t have a screen nearby or are exercising outside, put on your favorite playlist instead. Research shows that listening to music while exercising can reduce feelings of fatigue and make your workout feel easier. This can help motivate you to work out longer.

One exception: If you’re doing something that requires close attention to form, such as learning a new yoga pose, you’ll want to turn off anything that could distract you from the instructions.

10 Ways to Reach 60

Mix and match these activities to hit your recommended daily hour of exercise.

1. Walking the dog

2. Strolling around the mall

3. Raking the yard

4. Bowling

5. Vacuuming your room

6. Playing a game of H-O-R-S-E

7. Jumping on a trampoline

8. Biking with friends

9. Practicing a TikTok dance

10. Hiking a nature trail

Meet the Expert!

Meredith Therrien works with Energetic Juniors, a fitness program for youth.

Why you can trust her: Therrien is an ACE-certified personal trainer. She completed a rigorous program to get her personal training certification.

Personal Health
Fitness

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