Top Six Fitness Myths
Scorpiomom222
Posts: 1,462 Member
Call me a traitor, but I checked out www.sparkpeople.com last night, and I found this email in my inbox this morning:
Myth #1: You can take weight off of specific body parts by doing exercises that target those areas.
Truth: This concept is called "spot training" and unfortunately, it doesn’t burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen you abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body.
Myth #2: Women who lift weights will bulk up.
Truth: While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too!
Myth #3: If you can’t exercise hard and often, there’s really no point.
Truth: Even moderate activity is shown to reduce your risk for heart disease and stroke. If you don’t have 30 minutes in your day to exercise, try splitting it up into 10-minute segments instead. Everyone can find 10 minutes to spare sometime during the day! There are simple things you can do to increase your activity without having to go to the gym: take the stairs instead of the elevator, jump rope or do body weight exercises (push ups, crunches) at commercial breaks, take a short walk after lunch. Remember that any exercise is better than none!
Myth #4: Performing abdominal exercises will give you a flat stomach.
Truth: This is similar to Myth #1 above. The fact is, the only way to get a flat stomach is to strip away the fat around the midsection. This is accomplished by doing cardio/aerobic exercise (to burn calories), strength training (to increase metabolism) and following a proper diet. Abdominal exercises will help to build muscle in your midsection, but you will never see the muscle definition unless the fat in this area is stripped away.
Myth #5: You will burn more fat if you exercise longer at a lower intensity.
Truth: The most important factor in exercise and weight control is not the percentage of fat calories burned, but the total calories burned during the activity. The faster you walk, bike or swim, for example, the more calories you use per minute. Although you will be burning fewer "fat calories", you will be burning more total calories, and in turn, will lose more weight.
Myth #6: No pain, no gain!
Truth: Exercise should not be painful! At the height of your workout, you should be sweating and breathing hard. You should not be so out of breath that you cannot answer a question, but should not be so comfortable that you can carry on a full conversation. That’s how you know you are working at a good level. It’s important to distinguish between muscle fatigue (feeling "the burn") and muscle/joint pain (sharp and uncomfortable pain during movement). Pain is your body’s way of telling you that you’re doing something wrong. Listen to your body. If it’s painful, stop!
There’s a lot of fitness information out there- some reliable, some not. The important thing is to ask questions. If you don’t understand something or question the source, ask a qualified fitness professional for their advice. Sticking to the truths of these myths will keep you healthy, injury-free, and on track to meeting your fitness goals.
Hope this helps some of you!!!
Myth #1: You can take weight off of specific body parts by doing exercises that target those areas.
Truth: This concept is called "spot training" and unfortunately, it doesn’t burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen you abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body.
Myth #2: Women who lift weights will bulk up.
Truth: While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too!
Myth #3: If you can’t exercise hard and often, there’s really no point.
Truth: Even moderate activity is shown to reduce your risk for heart disease and stroke. If you don’t have 30 minutes in your day to exercise, try splitting it up into 10-minute segments instead. Everyone can find 10 minutes to spare sometime during the day! There are simple things you can do to increase your activity without having to go to the gym: take the stairs instead of the elevator, jump rope or do body weight exercises (push ups, crunches) at commercial breaks, take a short walk after lunch. Remember that any exercise is better than none!
Myth #4: Performing abdominal exercises will give you a flat stomach.
Truth: This is similar to Myth #1 above. The fact is, the only way to get a flat stomach is to strip away the fat around the midsection. This is accomplished by doing cardio/aerobic exercise (to burn calories), strength training (to increase metabolism) and following a proper diet. Abdominal exercises will help to build muscle in your midsection, but you will never see the muscle definition unless the fat in this area is stripped away.
Myth #5: You will burn more fat if you exercise longer at a lower intensity.
Truth: The most important factor in exercise and weight control is not the percentage of fat calories burned, but the total calories burned during the activity. The faster you walk, bike or swim, for example, the more calories you use per minute. Although you will be burning fewer "fat calories", you will be burning more total calories, and in turn, will lose more weight.
Myth #6: No pain, no gain!
Truth: Exercise should not be painful! At the height of your workout, you should be sweating and breathing hard. You should not be so out of breath that you cannot answer a question, but should not be so comfortable that you can carry on a full conversation. That’s how you know you are working at a good level. It’s important to distinguish between muscle fatigue (feeling "the burn") and muscle/joint pain (sharp and uncomfortable pain during movement). Pain is your body’s way of telling you that you’re doing something wrong. Listen to your body. If it’s painful, stop!
There’s a lot of fitness information out there- some reliable, some not. The important thing is to ask questions. If you don’t understand something or question the source, ask a qualified fitness professional for their advice. Sticking to the truths of these myths will keep you healthy, injury-free, and on track to meeting your fitness goals.
Hope this helps some of you!!!
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Replies
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Thanks for sharing.0
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Excellant post!!!! good luck with becoming an RN. Teaching is one of our greatest duties.
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Sport reduction is possible, but difficult.
Many of those studies were done years ago. A recent study from the Univ of Denmark shows that exercising muscles generates heat and releases chemicals that increase blood flow in surrounding fat tissue. During intense exercise, the body releases stress hormones, such as GH, epinephrine & norepinephrine that promote fat oxidation. These hormones circulate into the fat stores and speed fat breakdown in those tissues. Exercises that increase muscle and adipose tissue temperature, promote fat blood flow and boost stress hormone levels will help you lose fat in specific areas.
Research found that fat breakdown was higher in adipose tissue near exercises then in adipose tissue in adjacent to resting muscles. Ten young men did one-leg knee extensions at 25% of maximal capacity for 30 minutes followed by exercise at 55% of maximum effort for 120 minutes with the other leg, and then exercised at 85% of maximum for 30 minutes with the 1st leg. Subjects rested 30 minutes between exercise periods. Blood flow and fat breakdown was higher in the fat next to the exercising muscles than the fat adjacent to resting muscles. This study used radioactive tracers to precisely measure fat metabolism rather than indirect measures used by other studies.
One caveat in the article says it is not easy. You must do high-volume abdominal exercises to mobilize the fat lying over the muscles, prolonged aerobics to burn calories, increase local muscle and fat cell temp, & mobilize stress hormone through high-intensity exercise and weight training.0 -
Sport reduction is possible, but difficult.
Many of those studies were done years ago. A recent study from the Univ of Denmark shows that exercising muscles generates heat and releases chemicals that increase blood flow in surrounding fat tissue. During intense exercise, the body releases stress hormones, such as GH, epinephrine & norepinephrine that promote fat oxidation. These hormones circulate into the fat stores and speed fat breakdown in those tissues. Exercises that increase muscle and adipose tissue temperature, promote fat blood flow and boost stress hormone levels will help you lose fat in specific areas.
Research found that fat breakdown was higher in adipose tissue near exercises then in adipose tissue in adjacent to resting muscles. Ten young men did one-leg knee extensions at 25% of maximal capacity for 30 minutes followed by exercise at 55% of maximum effort for 120 minutes with the other leg, and then exercised at 85% of maximum for 30 minutes with the 1st leg. Subjects rested 30 minutes between exercise periods. Blood flow and fat breakdown was higher in the fat next to the exercising muscles than the fat adjacent to resting muscles. This study used radioactive tracers to precisely measure fat metabolism rather than indirect measures used by other studies.
One caveat in the article says it is not easy. You must do high-volume abdominal exercises to mobilize the fat lying over the muscles, prolonged aerobics to burn calories, increase local muscle and fat cell temp, & mobilize stress hormone through high-intensity exercise and weight training.
Where the hell do you get your info? I resent that you shut me down with your response. lol0 -
Love sparkppl articles!! I read them all the time now:smokin: I wish we had something similar over here:ohwell:
Some great articles and love the recipe site as well
Nice and organized:laugh: 0 -
Despite the info Binary Jester offered to the contrary.... I think the largest majority of people will never exercise at an intensity level great enough to achieve spot reduction so....
One thing I would like to comment on regarding #4 and abdominal exercises not giving a person a flat stomach...that may be true...however, stronger ab muscles do* make it a heckuva lot easier to keep your tummy 'sucked in' and make it appear smaller... :bigsmile: It also helps improve posture and strengthens core muscles that may help reduce or eliminate lower back pain for anyone that might be experiencung it.0 -
Great post!:glasses:0
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Despite the info Binary Jester offered to the contrary.... I think the largest majority of people will never exercise at an intensity level great enough to achieve spot reduction so....
One thing I would like to comment on regarding #4 and abdominal exercises not giving a person a flat stomach...that may be true...however, stronger ab muscles do* make it a heckuva lot easier to keep your tummy 'sucked in' and make it appear smaller... :bigsmile: It also helps improve posture and strengthens core muscles that may help reduce or eliminate lower back pain for anyone that might be experiencung it.
THAT'S WHAT I WAS THINKING!!!! Anyway, I have had less back since beginning exercise, and didn't notice until now. Thanks. lol0 -
THAT'S WHAT I WAS THINKING!!!! Anyway, I have had less back since beginning exercise, and didn't notice until now. Thanks. lol
Glad to help. Same here, I finally figured out a while back that was my body's way of screaming at me, "HEY! Time to get back into the gym, isn't it?!?" Usually when I've been on an "extended exercise break". I'd go to get out of bed in the morning and have shooting pains in my lower back and feel about 70 years old.
I mean it made sense. When you have poor muscle tone in your abdomen and lower back, all you've really got supporting your upper body then is your spine. If it starts having to carry more than its share of the load, it's eventually going to try to get your attention.0 -
THAT'S WHAT I WAS THINKING!!!! Anyway, I have had less back since beginning exercise, and didn't notice until now. Thanks. lol
Glad to help. Same here, I finally figured out a while back that was my body's way of screaming at me, "HEY! Time to get back into the gym, isn't it?!?" Usually when I've been on an "extended exercise break". I'd go to get out of bed in the morning and have shooting pains in my lower back and feel about 70 years old.
I mean it made sense. When you have poor muscle tone in your abdomen and lower back, all you've really got supporting your upper body then is your spine. If it starts having to carry more than its share of the load, it's eventually going to try to get your attention.
That makes ALOT of sense! I don't have sciatica anymore, I've noticed. I used to have the worst lower back pain. Maybe getting back to exercise was more of an instinct. Because I started doing it without thinking about it. Before I got serious about this, it was a concious effort. But now, it's second nature, and I don't have to think about it, I just do it.0 -
That is precisely why put in that caveat. What I am saying is that study shows spot reduction does work.Despite the info Binary Jester offered to the contrary.... I think the largest majority of people will never exercise at an intensity level great enough to achieve spot reduction so....
One thing I would like to comment on regarding #4 and abdominal exercises not giving a person a flat stomach...that may be true...however, stronger ab muscles do* make it a heckuva lot easier to keep your tummy 'sucked in' and make it appear smaller... :bigsmile: It also helps improve posture and strengthens core muscles that may help reduce or eliminate lower back pain for anyone that might be experiencung it.0 -
ICall me a traitor, but I checked out www.sparkpeople.com last night, and I found this email in my inbox this morning:
Myth #1: You can take weight off of specific body parts by doing exercises that target those areas.
Truth: This concept is called "spot training" and unfortunately, it doesn’t burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen you abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body.
Myth #2: Women who lift weights will bulk up.
Truth: While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too!
Myth #3: If you can’t exercise hard and often, there’s really no point.
Truth: Even moderate activity is shown to reduce your risk for heart disease and stroke. If you don’t have 30 minutes in your day to exercise, try splitting it up into 10-minute segments instead. Everyone can find 10 minutes to spare sometime during the day! There are simple things you can do to increase your activity without having to go to the gym: take the stairs instead of the elevator, jump rope or do body weight exercises (push ups, crunches) at commercial breaks, take a short walk after lunch. Remember that any exercise is better than none!
Myth #4: Performing abdominal exercises will give you a flat stomach.
Truth: This is similar to Myth #1 above. The fact is, the only way to get a flat stomach is to strip away the fat around the midsection. This is accomplished by doing cardio/aerobic exercise (to burn calories), strength training (to increase metabolism) and following a proper diet. Abdominal exercises will help to build muscle in your midsection, but you will never see the muscle definition unless the fat in this area is stripped away.
Myth #5: You will burn more fat if you exercise longer at a lower intensity.
Truth: The most important factor in exercise and weight control is not the percentage of fat calories burned, but the total calories burned during the activity. The faster you walk, bike or swim, for example, the more calories you use per minute. Although you will be burning fewer "fat calories", you will be burning more total calories, and in turn, will lose more weight.
Myth #6: No pain, no gain!
Truth: Exercise should not be painful! At the height of your workout, you should be sweating and breathing hard. You should not be so out of breath that you cannot answer a question, but should not be so comfortable that you can carry on a full conversation. That’s how you know you are working at a good level. It’s important to distinguish between muscle fatigue (feeling "the burn") and muscle/joint pain (sharp and uncomfortable pain during movement). Pain is your body’s way of telling you that you’re doing something wrong. Listen to your body. If it’s painful, stop!
There’s a lot of fitness information out there- some reliable, some not. The important thing is to ask questions. If you don’t understand something or question the source, ask a qualified fitness professional for their advice. Sticking to the truths of these myths will keep you healthy, injury-free, and on track to meeting your fitness goals.
Hope this helps some of you!!!
that you shared this, thanks!:flowerforyou: Some great info here
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Good post. They are right on and are myths that persist despite the industry's efforts to educate people. Oh well ... one at a time, and your sharing the Spark People's post is a good start.
Thanks for the post. I support it 100%!!0 -
bump0
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