Archive for May, 2011
Exercise Myths Exposed!
Tuesday, May 31st, 2011
When it comes to exercise, there is a lot of contradictory information. It’s confusing for many people who’d like to know what to do to really get into shape. This article addresses some of the more frequent questions people have asked us as trainers. Hopefully you will find the answers and additional information helpful in your own quest for fitness success.
QUESTION 1: Are sit-ups and crunches the best way to reduce belly fat?
One pound of human fat has about 3,500 calories. Sit-ups burn only 3 to 5 calories per minute. That means (if we use 5 calories per minute) it takes 700 minutes of sit-ups to burn one pound of belly fat. A regular program of abdominal exercises will tighten the muscles and make your waist look smaller but the layer of fat over those muscles won’t change unless you start putting fewer calories into your body than you burn exercising.
ANSWER 1: No, the best way to reduce belly fat is to reduce the amount of food you eat so that your body has to burn some of its stored fat while maintaining a regular exercise program.
QUESTION 2: Is the morning the best time of the day to exercise?
A study was done in 1990 with one half of the subjects exercising in the morning and the other half exercising in the afternoon. Improvements in physical fitness, disease risk factors and psychological health were the same for both groups.
ANSWER 2: Good news, it doesn’t matter what time of the day you exercise.
QUESTION 3: Is aerobic fitness more important than muscular fitness for health?
This is a myth dating back to the 1960s that said brisk walking, jogging or cycling was enough to maintain good fitness and health. What we know now is that these aerobic exercises need to be supplemented with exercises directed at muscle strengthening (for instance, weights and strength training). Muscular fitness is critical for prevention of osteoporosis. The American Heart Association (a long-time advocate of aerobic exercises) has been recommending strength training for people with and without cardiovascular disease since 2000, “The potential benefits, not only to cardiovascular health but also to weight management and the prevention of disability and falls, are becoming more widely appreciated.”
The 2008 Physical Activity Guidelines for Americans state that, “adults also should do muscle-strengthening activities that are moderate or high-intensity and involve all major muscle groups on two or more days a week, as these activities provide additional health benefits.”
ANSWER 3: No, aerobic fitness is not more important than muscular fitness for health. You need to also do strength training for good health.
Having muscle mass becomes more critical the older you get. Strength training helps improve balance (reducing the incidence of falls), it naturally strengthens bones to overcome osteoporosis and it fights the natural muscle wasting that occurs as the body ages so you can continue to stand up straight and get yourself up from a sitting position quickly and easily.
These are but a few of countless questions people have about health, fitness and exercise. Joining the gym is a great first step towards getting into shape and living a healthy life so make the most of the facilities on offer as part of your membership and don’t be too shy about asking questions.
Tracey Marashlian
writer for www.gofitnow.com
