Top 5 Fitness Myths

top5FitnessMyths

 

There are a handful of fitness myths that have been around forever, regardless of how much scientific research there is to refute them. I believe that human nature is partly to blame – people tend to believe that which supports their own personal biases. The unfortunate downside to subscribing to these myths is that they can prevent you from being the getting the most from your fitness routine. Here are five of the top offenders:

 

Myth 1: People Who Exercise Frequently Can Eat Whatever They Want

Oh, if this were only true. One need to simply take a look around the gym to realize this is not the case. Fitness clubs are filled with people who exercise almost every day, yet they just can’t seem to lose weight. It comes down to simple math: It can be easier to keep 500 calories out of your mouth than it is to burn it off. Sure, exercise is a big part of the equation, but it is by no means a license to eat whatever you want.

 

Myth 2: If I Stop Working Out, My Muscle Will Turn to Fat

This myth, often the result of people witnessing professional athletes lose their physiques and gain weight after retiring from their respective sports, is easily refuted by basic physiology. A fat cell is a fat cell and a muscle cell is a muscle cell. One cannot turn into the other. The reason these athletes gain weight is the same as for everyone else: decreased activity and increased caloric intake

This is what it takes a 68 Kg person to burn approximately 100 calories :

Workouts:

Biking: 23 minutes of casual cycling

Cardio dance class: 15 minutes

Elliptical: 8 minutes

Jumping rope: 9 minutes at a moderate intensity

Lifting weights, vigorously: 15 minutes

Pilates: 24 minutes

Rowing machine: 13 minutes

Running stairs: 6 minutes

Running: 9 minutes of running at a 6 mph pace

Swimming: 15 minutes moderate intensity

Walking stairs: 11 minutes

Walking: 20 minutes of walking at a 3 mph pace

Water aerobics: 23 minutes

Yoga: 20 minutes

Zumba: 11 minutes

 

Sports and Leisure Activities:

Basketball, shooting hoops: 20 minutes

Bowling: 30 minutes

Dancing around living room: 20 minutes

Darts: 35 minutes

Golfing, carrying clubs: 15 minutes

Ice skating, moderate: 18 minutes

Kickball: 13 minutes

Mini golf or driving range: 30 minutes

Playing catch with a football: 35 minutes

Playing Frisbee: 30 minutes

Playing soccer, casual: 13 minutes

Skiing,downhill: 10 minutes

Softball or baseball: 18 minutes

Tennis (doubles): 21 minutes

Tennis (singles): 15 minutes

Treading water, moderate effort: 23 minutes

Volleyball, recreational: 26 minutes

Water skiing: 15 minutes

 

Yard Work:

Mowing the lawn: 20 minutes

Painting house: 18 minutes

Raking leaves: 23 minutes

Shovelling snow: 15 minutes

Washing the car: 20 minutes

Weeding the garden: 18 minutes

Everyday Activities:

Carrying an infant: 24 minutes

Cleaning, moderate effort: 26 minutes

Cooking: 34 minutes

Doing dishes: 40 minutes

Mopping the floor: 20 minutes

Playing with children: 23 minutes

Pushing a stroller: 35 minutes

Rearranging furniture: 14 minutes

Shopping: 38 minutes

Sweeping: 23 minutes

Walking the dog, 26 minutes

 

Myth 3: To See Results You Must Exercise Continuously For an Hour

Out of these 5 myths, this one is probably the most detrimental to the masses. The number one reason people cite for failing to exercise is lack of time. Many believe that, if you don’t allocate thirty to sixty minutes to work out, then it’s not worth doing at all.  Research suggests that three ten-minute bouts of exercise have the same benefits as one thirty-minute session. There is even some new research into the value of “micro-workouts,” bouts of exercise as short as sixty seconds, may help to support cardiovascular health.

 

Myth 4: Lifting Weights Will Make You Too Bulky

Many athletes avoided strength training for decades, believing that increased muscle size would inhibit movement and lead to decreased performance. The conventional wisdom was that lifting weights would be detrimental and building muscle was to be avoided. Many people still believe this to be the case. Today professional athletes in many different sports engage in some form of strength training to both support performance as well as help decrease the chance of injury. Many also add stretching into their routines to help maintain flexibility.

 

Myth 5: Women Should Lift Light Weights to Avoid Getting “Bulky”

It has been my experience that the fear of building “bulk” is one of the primary reasons far too many women either avoid lifting weights completely, or, if they do strength train, choose weights that are too light. Both need to change. The “overload principle” of strength training posits that to “change” a muscle you must adequately challenge it. Thus, choosing weights that are too light will not elicit meaningful adaptations. Lifting appropriately challenging weights, however, may confer a number of benefits including increased bone density, increased functional strength and an increase in muscle.

 

So, seek out information from reputable sources, ones who support their positions with peer-reviewed scientific studies.

Advertisements

One thought on “Top 5 Fitness Myths

  1. Pingback: Top 5 Fitness Myths — Hemptons Blog | Ramblers Rest

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s