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Whether
you’re just beginning an exercise
program, getting back into one or are
already consistently maintaining an
exercise regime, you’ve probably heard
many things you believed to be fitness
facts when, in reality, much of this
information was presented erroneously to
promote certain workout routines or
fitness equipment and products. In a
world where infomercials, magazines,
videos, the Internet, and friends may
offer contradictory advice,
misunderstanding naturally flourishes.
The following is a discussion of some of
the most widely known fitness myths.
No Pain, No Gain – How many times
have you heard this one? The implication
is that you won’t get results unless you
exercise at a high level of intensity to
the point of physical exhaustion or
pain. Research shows, however, that even
low to moderate intensity routines yield
valuable health benefits. According to
Lifefitness.com, a good general
recommendation is to do cardiovascular
exercise three to five days a week for
20 to 45 minutes per session at 65 to 80
percent of your maximum heart rate (220
minus your age)--which is a level where
you are exerting effort but aren't left
breathless.
1000 Crunches a Day will Give You
Six-Pack Abs – Thanks to the rise in
popularity of midriff shirts, low-rise
jeans and male models sporting six-pack
abs, everyone aspires to get “those”
abs. And you may find yourself
increasing the number of crunches in
your routine, hoping that you’ll get
them. The reality is that if there’s a
layer of fat covering your muscles,
definition will never become apparent.
Askmen.com notes that your time
would be much better spent doing some
quality cardio sessions and making sure
you’re eating well, which helps you lose
body fat – the key to unveiling
remarkable abs.
Spot Reduction is Possible – In
actuality, it’s impossible. In fact,
nothing could be further from the truth.
This misconception originates from the
belief that you can burn fat from one
part of the body by exercising only that
area. The truth is that you cannot “burn
fat,” but you can burn calories. Body
sculpting is accomplished most
effectively through a combination of
aerobics, flexibility exercises, and
weight training.
Exercise Takes Hours and Hours –
Many people are convinced that extensive
workouts performed every day will
produce the results they seek. This myth
has taken on even greater proportions
with recent government recommendations
for how long you should exercise. The
truth is that when done properly and at
the optimum intensity, aerobic movement
can be effective in as little as 10-15
minutes, and resistance movement can be
effective in an even shorter time (2-3
minutes). Dr. Ben Lerner, author of
Body By God: The Owner's Manual for
Maximized Living, states that
exercising the right way three to four
days a week will notably improve your
health and fitness levels.
Exercise Alone Will Effectively
Manage Your Weight – It’s not quite
that simple. Although exercise is a good
predictor of whether or not weight loss
is maintained, weight gain or loss is
depends on various other factors as
well, including dietary intake and
genetics. “People have the mistaken idea
that exercise is a fabulous way to lose
weight,” says William Evans of the
University of Arkansas for Medical
Sciences. “But exercising doesn't burn a
lot of calories. Walking or running a
mile burns about 100 calories.”
Still, regular physical activity is one
of the most important components in
maintaining a long-term, overall healthy
lifestyle—it’s best to aim for a
balanced diet and level of fitness that
suits your individual needs.
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