Exercise Tips - Fact or Fiction?
There is a plethora of fitness, health and weight loss information available to you from magazines
, the Internet or TV. There are so-called 'fitness experts' everywhere offering advice and tips on how to improve your fitness, how to improve the quality of your training and how to lose weight. If you hear the same advice from different sources then it is highly likely to reinforce that the advice is valid.
However be aware many exercise tips are in fact myths. Whilst many myths may be harmless and inconsequential there are some that may be counterproductive for your particular exercise goals and some that may be a risk to your health. This article looks at some of the common exercise myths.
No-pain, No-gain
This is probably the most dangerous advice that is ever offered but we've all heard it at some time or another. Whilst it is normal to feel a little tender for a few days after exercise then this is a very different scenario to feeling pain whilst you are exercising. If you experience pain during exercise then you either have an injury or you are doing it wrong and you should stop the activity that is causing you pain.
If you feel pain during exercise then the natural tendency should be to back-off and not try to work 'through the pain'. On a similar note, taking medications to mask the pain may do more harm than good.
Any time you experience pain that is stabbing, sharp or causes numbness then stop and consult your health care professional, be it doctor, physiotherapist,
remedial massage therapist or chiropractor for example. Similarly if you have a pain that does not go away within a couple of days of the activity then again you should talk to a health care professional.
Ab machines will help get rid of that belly
Do you really believe those late-night informercials that using an ab-machine will get rid of your belly and give you that six-pack you've always dreamed of?
In order to see those well-developed abdominal muscles then you must reduce overall levels of body fat (if you have a layer of fat over your stomach). An abdominal machine may help develop the abdominal muscles but the body stores fat in specific places. Abdominal exercises tone and tighten the underlying muscles but they don't burn the fat around your stomach. It is not possible to pick and chose where the body will burn fat.
If you wish to reduce your waist size then you have to raise your metabolism by doing fat-burning exercises and combine with a sensible diet. A good balance of cardiovascular and strength training with low-fat diet will provide the life-style balance to get rid of that belly.
An aerobic workout will boost your metabolism for hours after your finish your workout
Whilst this statement is true, it is only true to a limited extent and whilst your metabolism will function at a higher rate post exercise, the amount is less than you might imagine. For example, after an aerobic workout, you may burn only around 20 more calories for that particular day (obviously excludes the calories you burn specifically during the exercise).
Level of post exercise soreness is not an indication of an effective workout
To have worked out effectively then you have to be sore either later that day or the next day? No. Whilst a little soreness is to be expected if you are getting back into exercise (or are changing your exercise routine), if you are still sore a few days after a workout then it is likely that you have overdone it. In addition, if you are sore after every session then you will never give your body the required recovery time.
An effective warm up and stretching post exercise are the best ways to reduce and eliminate muscle soreness post exercise. If you do feel sore then take it easy for a day or two, have a remedial massage and then return to doing your exercise, albeit with a reduced intensity.
Exercising on an Empty Stomach will help you lose weight
If your goal from exercising is to lose weight then dieticians would generally recommend that you eat more carbohydrates and fats at the time when you are most likely to burn them off, ie around the time you are exercising. A typical food ratio could be 50% carbs, 5% fat and 45% protein. If you are not working out for a while then protein content should be slightly higher (ratio carbs:fat:protein 40%:5%:55%).
Yoga helps for all back pain
Yoga is a great exercise for the body and mind. However, it may not be suitable for all sufferers of back pain. If your back pain is purely related to muscle tightness then the yoga stretches will help. Core strength may also improved from performing good yoga postures.
However, if the back pain is related to the joints and discs then yoga (or any exercise for that matter) should only be attempted with the approval of your doctor or physiotherapist.
There are many more exercise myths that abound. However, exercise and weight loss is not really that complicated so long as you use your common sense and don't take it too seriously. Working up a sweat and having a balanced diet will move you in the right direction. If you have any concerns or questions then just discuss them with your doctor, physiotherapist or
massage therapist to ensure that any exercise is appropriate for you.
Exercise Tips - Fact or Fiction?
By: Richard Lane
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