"_________" is the best exercise.
Claims like this are normally based on:
marketing strategy, personal bias or the results of "research studies" (likely to be funded by a
commercial organisation selling a particular product). Even when the claims are based on factual
information, they have little practical value to the average exerciser. The most important thing to
remember is to choose an activity you like, can be performed properly and most importantly, it can
be sustained. If you follow this general rule of thumb any aerobic activity should give you all the
health benefits you need.
Low-intensity exercise causes you to lose more fat
This common misconception is based on the
fact that when you perform exercise at a 60% intensity for a longer amount of minutes (>45
minutes), your body burns more fat as fuel than carbohydrates. This fact has led to the idea that
if you burn more fat as a fuel during exercise, you will burn more storage fat. In fact, the two
are not synonymous.
When the body burns fat as a fuel during
exercise, it does not necessarily utilize stored body fat. Stored body fat is affected by the
long-term balance between energy intake and energy expenditure. With exercise, the most important
factor is the total amount of calories burned up during exercise, regardless of the type of
activity. It does not matter if the activity is high- or low-intensity, if you burn a higher number
of calories with exercise, you should lose fat in the long run.The only advantage that
low-intensity exercise might have is if it allows you to exercise for a substantially greater
number of minutes than you otherwise would be able.
turns into muscle (and vice versa).
Muscle cannot turn into fat—they are two separate and distinct
tissues. Changes in muscle mass and changes in stored body fat are two separate processes. They can
occur simultaneously, which is why some people think they are related.
Doing more repetitions using weights is better than doing only a
This myth is particularly common, especially
among some women who believe that if they increase the weight they will become muscular so
therefore increase the number of repetitions instead of increasing the weight. Evidence shows that
strength exercise should involveperforming one set of 8 to 12
repetitions to the point of volitional fatigue. Any more
setsmay elicit slightly greater strength gains but additional
improvement is relatively small.
There are no benefits to be gained from doing no exercise to just 30mins per
Most people believe that you have to be
fitness fanatic in order to be healthy. However, research shows that the taking part in
approximately 1.5hrs per week of moderate physical activity is associated with about a 20%
reduction in risk to all-cause mortality Additional amounts of activity are associated with
additional risk reductions, but at smaller magnitudes, such that an additional approximately 5.5
hours per week is required to observe a further 20% in risk. Therefore the key message is “some is
good; more is better"
can "spot-reduce" areas of body fat.
This a common myth and unfortunately is
still referred to be even a number of exercise professionals. The body stores fat throughout the
body as a whole, according to its own genetic pattern. Fat cannot be "toned up" by weight training
or callisthenic exercises. Stored body fat must be reduced by increasing calorie expenditure
through aerobic exercise and by controlling calorie intake. Underlying muscle can be strengthened
and toned, and this is beneficial to overall physical fitness, but this will have no direct effect
7. Home Workouts Are Fine, But Going
To A Gym Is The Best Way to Get Fit.
Research has shown that some people find it
easier to stick to a home-based fitness program. In spite of all the hype on trendy exercise
programs and facilities, the "best" programme for you is the one you will participate in
consistently to ensure that short and long term health benefits are realised.
Strength training will make women more muscular
Women naturally have less bone and muscle than men, so they need
to take care of what they've got. This is why women are at greater risk of osteoporosis than men.
And lost muscle puts women at greater risk of disability as they age.
9.The more you sweat during exercise, the more fat you
The harder you work out, the more calories
you'll burn within a given period and thus the more fat you stand to lose. But how much you sweat
does not necessarily reflect how hard you're working. Some people tend to sweat profusely due to
heavy body weight, poor conditioning, or heredity. And everyone sweats more in hot, dry weather or
dense clothing than in cool, humid weather or porous clothing (You may feel as if you're sweating
more in humid weather; but that's because moist air slows the evaporation of