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Top 10 Exercise Myths
There are a lot of exercise myths out there. Here are 10 of the most common ones.
1. Spot reducing is possible.
Spot reducing is based on the flawed notion that it's possible to "burn off" fat
from a specific area of the body by selectively exercising that area. Exercising a
specific area of your body will build and strengthen the underlying muscle, but it
will have no direct effect on fat loss in that area.
2. Sit-ups are a good ab exercise.
Sit-ups are actually one of the worst ab exercises you can do. Sit-ups work the
hip flexor muscles more than the ab muscles, and sit-ups can be hard on the lower
back.
3. Low intensity aerobic exercise is best for fat loss.
Low intensity aerobic exercise burns a high percentage of fat compared to total
calories burned, but high intensity aerobic exercise burns more total calories. High
intensity aerobic exercise also causes your metabolism to be elevated after your
workout is over, while low intensity aerobic exercise has very little effect on your
metabolism. The higher your metabolism, the more calories your body burns to maintain
itself.
4. Weight lifting has little effect on fat loss.
Weight lifting actually plays a key role in losing body fat. Weight lifting builds
and maintains lean muscle mass, which is metabolically active tissue. This means that
the more lean muscle mass you have the higher your metabolism will be. The higher your
metabolism, the more calories your body burns to maintain itself.
5. Women will develop big, bulky muscles if they lift weights.
The truth is that women don't have enough of the hormone testosterone (a key
hormone for building muscle) to develop big, bulky muscles. Without using steroids
to unnaturally alter their testosterone levels, it's not possible for women to develop
big, bulky muscles.
6. Women should use light weight and do high reps when lifting weights.
There's a misconception that weight lifting for women is all about performing sets
of high reps using light weight in order to get a more toned look. The reality is that
in order to get a more toned look, you have to increase lean muscle mass. The rep range
that builds the most lean muscle mass is 8-12 reps per set, so the weight you use each
set has to be heavy enough so that you can't perform more than 12 reps in good form.
7. The more exercise the better.
This is one of those exercise myths that too many people believe is accurate. The
truth is that you can get too much exercise, and it can lead to burnout and/or injury.
When it comes to exercise, you need an appropriate balance of training and rest.
8. Stretching is a good way to warm up before exercising.
You should never stretch cold muscles. Stretching cold muscles can cause injury,
and several studies have shown that stretching cold muscles slightly decreases muscle
strength and power for up to an hour after stretching. Warm up first, then stretch. Or
stretch after your workout.
9. Your muscles will turn to fat if you stop exercising.
This is one of those exercise myths that's been around for a long time. The truth
is that fat and muscle are two different types of tissue, so one cannot convert to the
other.
10. Muscle weighs more than fat.
Muscle does not weigh more than fat - one pound of muscle and one pound of fat both
weigh one pound. But muscle is more dense than fat, which means that one pound of muscle
takes up less space than one pound of fat.
Don't be fooled by any of these exercise myths. Rely on proven information to help you
meet your health and fitness goals.
Visit the Health and Fitness Product Reviews
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