Chewing the fat to debunk exercise myths
THERE are so many exercise fads, myths and misconceptions that it can be difficult sorting fact from fiction.
One myth is when you stop exercising, muscle turns to fat, says Brian Udermann, professor of exercise and sports science at the University of Wisconsin-La Crosse. He has studied the validity of some common beliefs.
Fat and muscle are different types of tissue, so it is impossible for one to convert to the other. Muscle is gained and calories burnt when performing resistance-training exercise. We experience muscle loss and body fat increases if we choose a sedentary lifestyle.
Udermann believes there are so many myths surrounding exercise and health, he put them in a book titled 25 Ways to Cure the Hiccups: Uncovering the Truth behind 101 Common Myths and Misconceptions.
Despite what our parents told us, swimming after eating is not dangerous, he says. The myth tells us you must wait at least an hour before going into the water or risk cramps and possible drowning. Consuming a large meal just before getting into the water may make you nauseous but other than that, it is unlikely to cause problems.
Morning workouts don’t elevate your metabolism more than afternoon or evening workouts. The best time is when it is convenient. With the right intensity, no matter what time of day, you can burn a significant number of calories and get into great shape. Thin is not in. It is healthier to be 10 kilograms overweight and physically active than to be at a ”healthy” scale weight but sedentary. Exercise has a powerful and positive impact on all aspects of health and is more important than the number on the scale. Focus on body composition and waistline measurement and use the number on the scale as only one aspect of good health.
Once and for all … sit-ups will not make your stomach flatter. There is no such thing as spot reduction or isolated fat loss from stomach, hips or thighs. Working the abdominals will make them stronger; however, if your goal is to achieve a smaller waistline, you must adhere to a well-balanced healthy diet and regular physical activity.
Tips to keep you motivated
Find an exercise partner. Having someone to work out with will help keep you accountable. You will be more likely to show up at the park for a walk if you know your partner is there waiting for you.
If you are sedentary, start slow and be smart about how you progress with more exercise. Doing too much too soon is one of the main reasons people get sore from working out or injured shortly after becoming more physically active.
Think of a specific goal or challenge you wish to accomplish and begin training for it. For example, take part in a fun run or bike race.
Schedule your workouts in your day planner, just as you would any other appointment. If you have them written down as part of your daily routine, you will be more likely to actually follow through with them.
Always record what you do. This allows you to go back and check your progress and see what areas you are excelling in and which need attention.
Wear quality footwear and clothing you feel good about. Choose fabrics that keep perspiration from your body to make you more comfortable.
In warmer weather, make more of an attempt to exercise outdoors. Take a hike in a nearby park, rent a canoe or kayak, go for a long walk or go for a bike ride. Take advantage of work breaks to go outside for a jog or even walk away from the office to eat your lunch.
Don’t let one bad day get you down. If you skip one workout, put it behind you. Start each day as though it is going to be a great day and think positively.
Marjie Gilliam is a fitness consultant. The New York Times
The New York Times
