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Exercise Myths

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1. "_________" is the best exercise.

Claims like this are normally based on: marketing strategy, personal bias or the results of "research studies" (likely to be funded by a commercial organisation selling a particular product). Even when the claims are based on factual information, they have little practical value to the average exerciser. The most important thing to remember is to choose an activity you like, can be performed properly and most importantly, it can be sustained. If you follow this general rule of thumb any aerobic activity should give you all the health benefits you need.

2. Low-intensity exercise causes you to lose more fat

This common misconception is based on the fact that when you perform exercise at a 60% intensity for a longer amount of minutes (>45 minutes), your body burns more fat as fuel than carbohydrates. This fact has led to the idea that if you burn more fat as a fuel during exercise, you will burn more storage fat. In fact, the two are not synonymous.

When the body burns fat as a fuel during exercise, it does not necessarily utilize stored body fat. Stored body fat is affected by the long-term balance between energy intake and energy expenditure. With exercise, the most important factor is the total amount of calories burned up during exercise, regardless of the type of activity. It does not matter if the activity is high- or low-intensity, if you burn a higher number of calories with exercise, you should lose fat in the long run.The only advantage that low-intensity exercise might have is if it allows you to exercise for a substantially greater number of minutes than you otherwise would be able.

3. Fat turns into muscle (and vice versa).

Muscle cannot turn into fat—they are two separate and distinct tissues. Changes in muscle mass and changes in stored body fat are two separate processes. They can occur simultaneously, which is why some people think they are related.

4. Doing more repetitions using weights is better than doing only a few?

This myth is particularly common, especially among some women who believe that if they increase the weight they will become muscular so therefore increase the number of repetitions instead of increasing the weight. Evidence shows that strength exercise should involveperforming one set of 8 to 12 repetitions to the point of volitional fatigue. Any more setsmay elicit slightly greater strength gains but additional improvement is relatively small.

5. There are no benefits to be gained from doing no exercise to just 30mins per week

Most people believe that you have to be fitness fanatic in order to be healthy. However, research shows that the taking part in approximately 1.5hrs per week of moderate physical activity is associated with about a 20% reduction in risk to all-cause mortality Additional amounts of activity are associated with additional risk reductions, but at smaller magnitudes, such that an additional approximately 5.5 hours per week is required to observe a further 20% in risk. Therefore the key message is “some is good; more is better"

6. You can "spot-reduce" areas of body fat.

This a common myth and unfortunately is still referred to be even a number of exercise professionals. The body stores fat throughout the body as a whole, according to its own genetic pattern. Fat cannot be "toned up" by weight training or callisthenic exercises. Stored body fat must be reduced by increasing calorie expenditure through aerobic exercise and by controlling calorie intake. Underlying muscle can be strengthened and toned, and this is beneficial to overall physical fitness, but this will have no direct effect on fat.

7. 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" programme for you is the one you will participate in consistently to ensure that short and long term health benefits are realised.

8. Strength training will make women more muscular

Women naturally have less bone and muscle than men, so they need to take care of what they've got. This is why women are at greater risk of osteoporosis than men. And lost muscle puts women at greater risk of disability as they age.

9.The more you sweat during exercise, the more fat you lose

The harder you work out, the more calories you'll burn within a given period and thus the more fat you stand to lose. But how much you sweat does not necessarily reflect how hard you're working. Some people tend to sweat profusely due to heavy body weight, poor conditioning, or heredity. And everyone sweats more in hot, dry weather or dense clothing than in cool, humid weather or porous clothing (You may feel as if you're sweating more in humid weather; but that's because moist air slows the evaporation of sweat).