Top 5 Myths About Exercise

TOP 5 MYTHS ABOUT EXERCISE

Unfortunately, many people make decisions about why or why not to exercise based on incorrect information. For this reason, it's important to recognize and refute some of the most common myths about exercise, particularly about strength training.

MYTH: All you need to do is cardio

Cardio (Aerobic exercise) is essential to overall health and well-being and should be the foundation of  your  fitness routine.  However, flexibility and strength training are important, as well.  Remember that the concept of balanced fitness goes beyond cardio.  Balanced fitness is obtained through a combination of aerobics, flexibility exercises and strength training. The positive effects of these activities are enhanced by proper nutrition and the avoidance of negative health and lifestyle behaviors such as smoking.

MYTH: Get in shape exercising 10 minutes a day

Your exercise time should be enjoyable -- a special time to do something for yourself.  But many people say they can't find the time. 30 to 60 minutes of aerobic activity three to five times per week is recommended to develop and maintain cardiovascular fitness.  Strength and flexibility training require additional time. However, a recent study suggests that you may be able to divide your daily 30 to 60 minute workout into two or three 15-20 minute workouts and get almost the same effect as if you had done one 30 minute exercise session.

MYTH: JUST EXERCISE THE FAT SPOTS

Spot reducing is a myth. You can't exercise one part of the body to reduce fat in just that area. Fat “comes off” all over and "goes on" all over. The specific locations where fat comes off during weight loss is genetically determined.  The amount of fat that "comes off' depends upon the number of calories burned.  There are surgical techniques that remove fat in specific areas (liposuction).

MYTH: STRENGTH TRAINING IS A MAN'S SPORT

The idea that only males need to be concerned with their strength is ludicrous. Both men and women need and can enjoy the benefits of strength training including improvements in body composition, increased resting metabolism through the addition of muscle, improved self-concept, prevention of low back problems and joint  injury, stronger bones and perhaps the delay of osteoporosis  (especially significant for women) and  possibly beneficial changes in cholesterol and  blood pressure levels.

MYTH: WOMEN DEVELOP BIG, BULGING MUSCLES

Although women can become very strong through strength training, they   won't normally develop the bulging muscles that some men develop. This is partly because they have less testosterone, the male hormone in their bodies. Women produce testosterone  at  a  rate  of   one  tenth  to  one-twentieth  of  that  of  males.

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Break Your Fat by Eating a Balanced Breakfast

Break Your Fat by Eating a Balanced Breakfast

Do you eat breakfast on a consistent basis? 
Your body needs breakfast to function properly throughout the day. It is the energy which your body uses to function throughout the day. So when you feel tired and sleepy at work it is probably not because you went to bed too late or didn't get enough sleep. Your body is using other inefficient sources for fuel creating an energy deficiency in your body.

Have you ever noticed when you do eat breakfast sometimes you are hungry for lunch sooner than normal?? 

This seems strange like a strange and backwards phenomena at first, if you eat breakfast you should not be hungry until later right? Well not exactly, your digestive system is made to break down foods and use the nutrients and calories for your bodies functions. So when you do not have any food to use for energy the body starts using the most readily available energy fat stores. Don't get the wrong idea if you want to lose weight starving yourself is not an option because your bodies natural adaptation to starvation is to store fat for later use so you would really be counter productive if you simply starved yourself in order to lose weight. It will back fire!!

Don't leave home without it

Starting your day with a healthy and nutritious breakfast can be the start of you and your body agreeing to help each other out. You provide quality calories for daily activity like thinking... and your body will award you with more energy throughout the day and a routine eating schedule that will decrease the need for unhealthy urges.

You have probably heard it many times before that when you eat breakfast you Break the fast, referencing the fast which occurred for the 6-8 hours you were sleeping and all the while burning calories. If you are the morning workout person try to consume something small like a cup of yogurt or a banana before you rush out to hit the early workout. Just be sure that when you get home you eat again, some fruit, a bagel or eggs and wheat toast with jam or a bowl of cereal would do the trick. Don't underestimate the power of eating a quality breakfast if you don't believe me try it everyday for 2 weeks and see the difference that it makes.

Derik Screen CSCS, MBA
www.screenfitness.com
www.EQPDI.com

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Get Started With Group Fitness Classes for Weight Loss

Exercise should be about having fun moving your body in the way it was designed to move. It seems that exercise has become a negative word is today's society. Too many times have I been lecturing to a group of students or adults and when I mention exercise they cringe. This should be exciting if I recall in grade school we couldn't wait to go outside for recess it was our favorite part of the day. Now we work, work, work, go home and do more work, then sit down on the couch. We have taken the activity out of our day. Even in schools they are cutting back on physical education at a time when the country is at its worst in terms of disease and sickness related to sedentary lifestyles.




Group Exercise

Group exercise is a fantastic way to get together and have some grown up recess time. Make sure you do your research in your local newspaper, visit the parks and recreation website, or pop in at your local YMCA to get an idea of the classes and times they offer them. Make sure that you chose a class that meet two to three times a week. If you a beginner to fitness make sure the class is not too advanced you can work your way up. The last thing you want to do is take a class that is very difficult and get discouraged. Show up a few minutes before class or hang back a few minutes after class and introduce yourself to the instructor, many times the instructors are also fitness trainers that can give you some great advice one on one.



Be Consistent

The key is to not quit, one way to help when you feel like you are falling off the wagon is to have friends to hold you accountable for your goals. Make friends in the class and make a pact to stay in touch with each other to make sure no one gets left behind. Sometimes things come up; family, work, and sickness happen but don't use these things as repeated excuses. If you do happen to miss a class, make it your business to do a makeup day using another class or going out and doing some exercise on your own. If you are consistent with your exercise and workout program you will get the results.



Con: Monotony

Some group fitness classes like cycling and step aerobics can get a little monotonous doing the same exercises and motions day in and day out won't challenge your body after a long time. You need variety in your workout program, mix it up a little bit. If the instructor in your class isn't changing the routine enough try another class or move onto something with more difficulty. At some point you may experience a plateau with your weight loss it may be that your workout program has gone stale. Get help from one of the personal trainers or switch up your classes to get your body recruiting different muscle groups by using different exercise modalities.

There are many options out there to choose from when we are looking for group exercise programs for weight loss. Make it your goal to try something out of your norm pick up a dance exercise class or a fitness boot camp to add some real fun to your overall wellness program. Don't forget that you have to be conscious of your nutrition if you are serious about weight loss with group exercise programs.



Being healthy should be fun; you should be happy making good lifestyle choices.

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