There are many misconceptions regarding exercise that exist till today even with the easy access to information. I have come across countless numbers of people through our Fitness Centre that were just misinformed or thought their logic had to be true. Here are some of the most common exercise myths as well as the not-so-common facts based on current exercise research.
Exercise Myth 1. Low intensity workout burns more fat
In general, low intensity exercise has its place, if you are a person who has lead a sedentary life style then you must start here – it’s less stressful on joints and body systems . However, one should know that fat reduction depends on the total energy cost or how many calories burned during the activity. The faster you move, the more calories you use per minute. However, high-intensity exercise may be difficult to sustain in the beginning, so you may not exercise very long at this level. In such cases, it is safer and more practical to start out at a lower intensity and to gradually work your way up.
Exercise Myth 2. Spot reduction works for tighter abs or toner arms
All those crunching may have been done in vain. You will not see a nice muscle definition despite how many crunches you do because it lays hidden beneath all the layer of fat. Thus, when exercising, do not focus on a body part. Whole body exercises work better. 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.
Exercise Myth 3: Stretching will help prevent injuries
There is little evidence that stretching prevents injuries. Current research show that muscle stretching does not reduce delayed onset muscle soreness in young healthy adults. In another study, it is found that static stretching (staying in one place during stretching) lasting more than a minute can be detrimental to performance. Athletes often swing their arms and warm up before a game. That type of dynamic stretching such as high knee jogs, walking lunges can help move your muscles through different ranges of motions.
Exercise Myth 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.
Exercise Myth 5. Exercise Is One Sure Way to Lose All the Weight You Desire.
As with all responses to exercise, weight gain or loss is dependent on 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.
Exercise Myth 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, the lager the muscle the more demand it will have for energy thus decrease body fat percentage. But the notion that doing weights will on its own bulk you up on its own is like saying “I don’t want to kick a Foot ball around because I don’t want to be like the world famous football player Lionel Messi “. I remember hearing about a conversation between Arnold Schwarzenegger and a fan, Fan: ” I never want to be as big as you” Arnold: That’s ok you don’t have to worry about that happing. You would have to work out like a professional to get in that kind of shape.
Exercise Myth 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.
Exercise Myth 8. The Health and Fitness Benefits of Mind-Body Exercise Like Tai Chi and Yoga Are Questionable.
Research showing the benefits of these exercises continues to grow. Tai chi and Yoga, 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.
Exercise Myth 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.
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