Fitness Tips - 10 Exercise Myths
Although some old
fitness fictions, such as "no pain, no gain" and "spot reducing" are
fading fast, plenty of popular exercise misconceptions still exist.
Here are some of the most common myths as well as the not-so-common
facts based on current exercise research.
1. You Will Burn
More Fat If You Exercise Longer at a Lower Intensity.
The most important focus in exercise and fat weight control is not
the percentage of exercise energy coming from fat but the total
energy cost, or how many calories are burned during the activity.
The faster you walk, step or run, for example, the more calories you
use per minute. However, high-intensity exercise is difficult to
sustain if you are just beginning or returning to exercise, so you
may not exercise very long at this level. It is safer, and more
practical, to start out at a lower intensity and work your way up
gradually.
2. If You?re Not
Going to Work Out Hard and Often, Exercise Is a Waste of Time.
This kind of thinking keeps a lot of people from maintaining or even
starting an exercise program. Research continues to show that any
exercise is better than none. For example, regular walking or
gardening for as little as an hour a week has been shown to reduce
the risk of heart disease.
3. Yoga Is a
Completely Gentle and Safe Exercise.
Yoga is an excellent form of exercise, but some styles are quite
rigorous and demanding both physically and mentally. As with any
form of exercise, qualified, careful instruction is necessary for a
safe, effective workout.
4. If You
Exercise Long and Hard Enough, You Will Always Get the Results You
Want. In reality, genetics
plays an important role in how people respond to exercise. Studies
have shown a wide variation in how different exercisers respond to
the same training program. Your development of strength, speed and
endurance may be very different from that of other people you know.
5. Exercise Is
One Sure Way to Lose All the Weight You Desire.
As with all responses to exercise, weight gain or loss is impacted
by many factors, including dietary intake and genetics. All
individuals will not lose the same amount of weight on the same
exercise program. It is possible to be active and overweight.
However, although exercise alone cannot guarantee your ideal weight,
regular physical activity is one of the most important factors for
successful long-term weight management.
6. If You Want to
Lose Weight, Stay Away From Strength Training Because You Will Bulk
Up. Most exercise experts
believe that cardiovascular exercise and strength training are both
valuable for maintaining a healthy weight. Strength training helps
maintain muscle mass and decrease body fat percentage.
7. Water Fitness
Programs Are Primarily for Older People or Exercisers With Injuries.
Recent research has shown that water fitness programs can be highly
challenging and effective for both improving fitness and losing
weight. Even top athletes integrate water fitness workouts into
their training programs.
8. The Health and
Fitness Benefits of Mind-Body Exercise Like Tai Chi and Yoga Are
Questionable. In fact,
research showing the benefits of these exercises continues to grow.
Tai chi, for example, has been shown to help treat low-back pain and
fibromyalgia. Improved flexibility, balance, coordination, posture,
strength and stress management are just some of the potential
results of mind-body exercise.
9. Overweight
People Are Unlikely to Benefit Much From Exercise.
Studies show that obese people who participate in regular exercise
programs have a lower risk of all-cause mortality than sedentary
individuals, regardless of weight. Both men and women of all sizes
and fitness levels can improve their health with modest increases in
activity.
10. Home Workouts
Are Fine, But Going to a Gym Is the Best Way to Get Fit.
Research has shown that some people find it easier to stick to a
home-based fitness program. In spite of all the hype on trendy
exercise programs and facilities, the "best" program for you
is the one you will participate in consistently.
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