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.
