Linked from http://sgforums.com/forums/1615/topics/351105 (http://MeOwSuSan.sgforums.com) Nutrition and health
COMMON MYTHS OF EXERCISE AND
WEIGHT LOSS
Weight Loss and
You
1. All fat is bad for
you.
False, fat is the main fuel for
the body during distance running for more than 40 minutes.
Unsaturated fats contained in foods like nuts, avocados and fish
are essential fats needed by the body. They help build hormones and
cells. However, fat is a concentrated source of energy. A diet high
in fat can provide excess calories and lead to overweight and
obesity. Aim for a diet low in saturated fat and high in
unsaturated fats to reduce the risk of coronary heart disease and
stroke.
2. Dieting is the only
way to reduce weight.
False, if the body does not get
enough food, it goes into starvation mode. In this mode, the body
stores everything it can as fat so it can survive. This slows the
metabolism rate and if you start eating again your body stores this
new intake as fat. Controlling calorie intake is only one part of
the energy equation. Rather than go on extreme diets by starving
yourself or eating selected food groups, maintain a balanced diet.
Eating small meals more frequently would help to maintain the
metabolic rate and allow the body to get use to normal functioning
with less calories. Dieting is temporary deprivation and not the
best solution. Eating healthy means developing a new mind set.
Reducing weight and weight maintenance is a lifelong pattern of
moderate exercise and balanced diet.
3. You will burn more fat
if you exercise longer at a lower intensity.
The most important focus in fat
weight control is not the percentage of exercise energy coming from
fat but the total energy cost, or how many calories are burned. The
faster you walk, for example, the more calories you use per minute.
However, high-intensity exercise is difficult to sustain if you are
just beginning or returning to exercise, so you may not exercise
very long at this level. It is safer, and more practical to start
out at a lower intensity and work your way up gradually.
4. Exercise is one sure
way to lose all the weight.
As with all responses to
exercise, weight gain or loss is impacted by many factors,
including dietary intake and genetics. All individuals will not
lose the same amount of weight on the same exercise program. It is
possible to be active and overweight. However, although exercise
alone cannot guarantee your ideal weight, regular physical activity
is one of the most important factors for successful long-term
weight management.
5. Warming up before
working out is not necessary if you are
careful.
Not true. Warming up your muscles
with dynamic movements like jumping jacks and running-on-the-spot
before you exercise is the number one defence against a variety of
painful sports injuries, including tendonitis.
6. Running is the best
way to get fit.
There is no one best way to get
fit. You have to do what you like or you’ll find a reason to quit.
And as for doing it fast, that’s another myth. Getting fit
physically and mentally is a process that takes time and patience,
with built-in rewards all along the way. There is no instant
success when it comes to exercise.
7. No pain, no
gain.
This myth is really destructive.
Pain is a signal informing that something is wrong. If you feel
real pain during a workout, you should not push past it; you should
slow down and even stop your workout. To increase muscle and
develop endurance you may need to experience a slight level of
discomfort, but that is not pain but just the build up of lactate
in the muscles.
8. Is the best time to
exercise early in the morning?
There is no best time to
exercise. The best time would be when it appeals and fits into your
schedule. Some love to jump-start their day with a morning workout,
while others swear that exercising after the workday is a great way
to energise and eliminate stress.
9. Can exercise turn fat
into muscle?
Muscle and fat are two completely
different tissues. Muscles are organs in the body that contains
muscle tissue, connective tissue, nerves, and blood vessels.
Muscles are attached to bone to assist in movements of joints. Fat
is made up of molecules call lipids and is found under the skin and
above the muscles. Therefore weight lost program help lose these
fat storage rather than turn them into muscles.
10. Strength training
builds muscle and bone but does nothing for the
heart.
False, strength training plus
aerobic exercise may be the ideal exercise regimen not only for the
waistline but also for the heart. One analysis of 11 clinical
trials found that strength training could reduce levels of LDL
cholesterol. Aerobic exercise has a complimentary benefit: It
improves HDL. Further, some studies suggest that strength training,
like aerobic exercise, may help reduce blood pressure. Also
strength training prevents bone loss and osteoporosis.
Extracted from “Army Fitness
– Commander’s Handbook to Being Fighting-Fit”, Chapter 5 Fitness
Bytes – A Little Something for Everybody, Everyday!