Did you know you may be too old to exercise. April Fool.

        All through the year — not just today — there is enough fitness foolery batted about to keep us from achieving our best. Here, some fitness professionals debunk some of their favorite fitness myths.

        • Anita Lilly, co-founder and instructor of the Afrikan-American Drum & Dance Ensemble: Some people are too old to exercise.

        “I continue to do my African dance even though people ask, "Are you still dancing?' Like you stop doing things you enjoy because you're older or more mature! In many societies, especially in Africa, the elders continue to play an active role in (dancing) events. One drawback with the natural aging process is we may have to modify the way we do more strenuous activities. Our dance motto is, "If you can walk, you can dance!”'

        • Ralph Dehner, holistic personal trainer and program coordinator of the Mighty Vine Wellness Club in Clifton: Weight training will make you lose flexibility.

        “When done with a full range of motion — from full extension through full flexion — weight training can add to a person's flexibility. Improper lifting techniques that favor short partial movements can limit range of motion if done with any regularity. Stretching between exercises or at the end of a strength training workout aids in recovery and increases flexibility.”

        Another myth: Women will become more masculine looking if they develop strength.

        “Contrary to popular belief, most women cannot develop large, bulky muscles or become as "defined' as men. Women can build the same percentage of strength and muscle size as men (i.e. 10 percent increase in bicep size and strength). Men are naturally larger-muscled than women, therefore the changes will be more apparent on the male physique. Women also have a natural need to carry a higher percentage of body fat for reproductive reasons and this can often camouflage the increased bulk. It is possible to manipulate a person's natural tendencies with anabolic agents and hormone supplements. This is extremely dangerous with many side effects.”

        • Suzelle Snowden, director of Cincinnati Run Injury Free Program by Jeff Galloway and Fit Bodies Inc.: If you train for a marathon you will definitely lose weight.

        “You need to eat more carbohydrates to fuel the intense endurance training (that's involved), so you will probably not lose weight, but you will definitely increase your muscle mass and lower your percentage of body fat due to the long cardio sessions.”

        Another myth: Whatever distance you train to run or walk, you can do twice that distance in an actual competition.

        “You can run or walk further than you train, but not double the distance. Your body actually adapts to the distance and time that you train it and that is why so many people "hit the wall' in a marathon because the training program they were following only took them to 20 miles or less.”

        • Lynda Wilisch, fitness trainer and instructor for the East Butler County YMCA: No pain, no gain.

        “No evidence exists that a sensible strength-training program should be painful. Uncomfortable, perhaps, but not painful. There's a difference between pain and discomfort. Pain is your body's way of telling you that you're doing too much. Discomfort is simply a signal that you're doing more than you're used to doing.”

        • Stew Smith, author of The Complete Guide to Navy SEAL Fitness and Maximum Fitness (Hatherleigh; $15.95):Women can't do pull-ups.

        “The common denominator in men and women who can do pull-ups is they practice pull-ups. I have trained many women, 40-year-old mothers of three, to be able to pull themselves over a bar 10 times. It just takes practice.

        Another myth: Knee push-ups are “girl” push-ups

        “To me, it is the same as changing to a lighter weight on the bench press. (Knee push-ups are) a little easier, but after you burn out on regular push-ups, try 10 more on your knees. It is a great burn! I do knee push-ups often in my chest workouts.

        Still another untruth: Cardio exercise burns more calories than weight training.

        “(During the) time spent running or walking, you will burn more calories than if you lift weights doing a circuit program. However, over the next 48 hours, your muscles are repairing themselves from resistance training and still burning calories. Studies have shown up to a 500 percent more caloric expenditure in a 48-72 hour time period (from weight training).”

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