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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. |
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.
Reprinted with permission
of IDEA Health & Fitness Assoaciation,www.IDEAfit.com |
