Common Exercise Misconceptions You Can Put To Rest
Just like Old Wives' Tales that have been passed
down through the generations, so have there been myths about exercise that have
been handed down through the years. As knowledge increases, truths about
exercise are revealed which put those myths to rest. However, some of us are
still uncertain about what is myth and what is fact.
Over the years, the results of many studies have
disproved some common exercise misconceptions. Below are among the myths that
have been proven to be incorrect:
- After being avid about working out, if I should ever
stop exercising, my muscle will turn to fat. This is impossible!
Muscle tissue and fat tissue are two entirely different types of tissue!
The molecular structure of one is completely unlike the molecular
structure of the other. So, if you stop exercising, your muscle will NOT
turn into fat. Rather, it will simply atrophy and become smaller in size.
However, if you're burning fewer calories than you consume, there IS a
chance that your body will store more fat, and you could gain weight.
- It's possible to "spot-reduce" body fat.
You can choose just one area, such as the stomach or thighs, and do
exercises that will reduce the fat in that particular area. This is a big
misconception. You CANNOT lose fat in just one specific part of your body.
Fat is lost only by burning more calories than you consume, and it is lost
equally in all areas of your body.
Aerobic exercises are generally the best types of exercises for burning
fat. You CAN do area-specific exercises to tone and strengthen the muscles
in a certain area, however. These types of exercises help to improve
overall fitness. But, they don't have a direct impact on stored body fat.
- Strength training will make a woman too muscular and
appear less feminine and more masculine. First of all, bodybuilders,
as a rule, are genetically predisposed for that sport. The female body
typically does not produce enough testosterone necessary to build big,
bulky muscles. Strength training will tone and strengthen the muscles in a
woman's body.
In fact, as a woman ages, she loses muscle mass and bone density. Strength
training will increase her bone density and muscle mass, and will help
lower her chances of developing osteoporosis. However, she will probably
never look like a female bodybuilder. According to a study conducted by
Miriam Nelson of the Jean Mayer U.S. Department of Agriculture Human
Nutrition Research Center on Aging at Tufts University in Boston, to be a
female bodybuilder, a woman would have to endure extreme training habits
that most strength-training programs do not endorse.
- The only way to burn calories is through
cardiovascular exercise. While it is true that cardiovascular workouts
(i.e. aerobic dance or jogging) provide the most efficient ways to burn
calories, a person burns calories merely by existing. Also, the more
muscle mass you have, the more calories your body will burn naturally.
This is because muscle is an active tissue. However, just because you
develop more muscle mass doesn't mean that you should neglect your
cardiovascular training. For best results, strive for a balanced workout
regimen.
- High-impact aerobics are the only way to lose the fat
off my butt and thighs. Actually, the body burns fat more efficiently
when you engage in low- to moderate-intensity activities over a longer
period of time. High-impact aerobic workouts burn stored carbohydrate
calories (muscle glycogen and blood glucose) rather than metabolizing fat
for energy.
The body chooses to burn fat when the body is at rest. Although, the fat
is burned at a not-so-high rate. Low- to moderate-intensity workouts
(combined with resistance training which targets your butt and thighs,
specifically) tend to be safer and an excellent method of achieving your
goals, according to experts.
There are other exercise misconceptions floating
around the gym and other places. When in doubt about what exercises would
benefit you best and help you to achieve your fitness goals, ask a fitness
professional. And, before beginning any exercise or diet program, be sure to
consult your physician. What is safe for one individual may not be safe for
another. (When I speak about what exercises and/or diets work best, I am
speaking about what works best for the general population. There are always
exceptions to the rule. I apologize for not pointing this out in my last
article.)
Good luck on your weight-loss endeavors!
Cyndi Schoenhals
Fitness writer & CPT
This article is provided by Smooth Fitness, offering treadmills factory direct.
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