By Therese Iknoian

No matter how much time we spend de-bunking the exercise voodoo, there will be ever more. Kind of like the weeds in the backyard. Stomp out a few and, dang out, more pop up. So let's continue the quest to stomp out the bunk.

• Over-the-counter painkillers will stop the swelling and misery from my new exercise program. Whoa, boy. If you have so much pain that you need drugs, you're probably doing too much, too soon, too hard, too frequently, too something. Too much, even of a good thing, is bad. You'll burn out, or you'll get hurt. Either way, you'll quit, and only confirm your belief that exercise is no fun. Exercise should be pleasurable. Build slowly. The no-pain, no-gain motto is no more. Masking an "ouch" pain with medications only gets rid of the symptoms for a short time, leaving the source. Slow down, apply ice on any swelling, and see a doctor if it continues. Also, note that some anti-inflammatories in excess can cause liver damage, or bring on dehydration.
• Eating late at night, after a post-work exercise session, produces more weight gain. Nothing to back up that one, either. However, if what you munch down at night is in addition to your regular meals (and in excess of needed calories for your activity), then the scale's reading will inch upward. And if those late-night meals include more pints of double-chocolate-fudge-ripple ice cream or entire cans of peanuts, look for loads of weight gain. Sorry, you can't blame the late hour for them thar' calories.
• I vow to exercise every single day, no matter what. Sounds good, sounds disiplined,… sounds crazy. Your muscles, bones and heart need a day of rest at least once a week, perhaps more often if you're new or returning to exercise. Don't hesitate to allow yourself a day to recover. You'll be stronger and happier for it. A day off is not a setback. Remember, it's taken you 30, 40, 50 years to get to where you are today, give yourself a few months to ease into an exercise routine.

Forget what ol' Coach Jones told you. Exercise science -- we used to call it P.E. -- has changed rapidly in the last couple of decades and so should your workouts. We can learn loads from the new science, if we'll only step out of the ruts and listen.