9 Exercise Myths

Everywhere you look, there are different sources of information on the next greatest fitness method. Trying to categorize a piece of information as fact or Myth can be quite challenging, but it must be attempted if you hope to reach your fitness goals.

Here are nine of the most popular Myths that have been unmasked for you. The sooner you learn the truth about exercise, the closer you’ll be to achieving your desired results.

Myth #1
More hours spent in the gym leads to better results

In reality: If you think making the gym your second home is a great way to get results, think again. Overtraining is a surefire way to stop any muscle growth — instead of your body rebuilding its muscle tissues, it’ll continue to break it down. This means you’ll actually start to lose muscle. You need to train smarter, not harder. When you are in the gym, give 110%. Push your muscles, then give them the rest they need to grow bigger and stronger. Make sure to do cardio training. If your workouts are taking much longer than an hour, chances are you are either wasting too much time between sets, or you’re not training in the most effective manner.

Myth #2
If you want to be strong, you need to get huge

In reality: Strength and size do not have a direct correlation. Power training (one measurement of strength) encompasses training that may not add any size, yet you can still see a great deal of strength improvements. If you look at many well-recognized martial arts experts — like Bruce Lee and Jackie Chan — they are very small, but incredibly strong. Their small sizes contribute to their quick speed; therefore, this is the best type of training for them. Obviously, some people will have the goal to bulk up as much as possible and that’s fine. Just remember: Bulking up isn’t necessarily a requirement to gain strength.

Myth #3
In order to see maximum results, you must use the latest equipment

In reality: There are so many different pieces of fitness equipment out there, knowing what will deliver can be difficult. Truthfully, often the best choice is still a simple set of dumbbells. When using dumbbells to perform your workout, you will target all your core muscles. Dumbbells also offer the most variety of exercises you can do, which is critical in preventing plateaus from occurring. Finally, dumbbells are incredibly cheap to buy. So, if you don’t belong to a gym, you can get a very effective, affordable workout in the privacy of your own home.

Myth #4
If cardio is part of your training, you won’t gain any muscle

In reality: Since performing cardio may make gaining muscle a little harder, it doesn’t make it impossible. Remember: Since you are going to be burning more calories while doing your cardio, you’ll need to ensure you are making up for these lost calories in your diet. This is so you still maintain the surplus of calories needed to gain muscle mass. Focus your cardio sessions on shorter sprints rather than on longer endurance ones; this will probably aid your strength training.

Myth #5
Lose your love handles & gut by doing ab exercises

In reality: Ever see the guy laying in the corner doing thousands of sit-ups in his quest for a six-pack? While he may be developing unbelievably strong abs, he won’t be doing anything to reduce the layer that is covering those muscles. In order to see this specific group of muscles, you must lower your overall body fat percentage, which is best accomplished through a good cardio program and a proper nutrition plan.

Myth #6
Always work a muscle to failure

In reality: While you may be tempted to push your body to the max during every single workout, this isn’t the best approach since it can lead to overtraining. You need to create a proper, moderated workout — have some hard days interspersed with some easier days that your body can use to recuperate. These “easy” days aren’t wasted workouts; they can be used to focus on other aspects of your training, like muscle endurance by performing more reps with a lighter weight.

Myth #7
Muscle turns into fat

In reality: Just as fat can’t transform into muscle, muscle won’t transform into fat. Building muscle and losing body fat are two completely different processes and, while this can be done simultaneously, it is very rare. Most of the time, you need to focus on one objective before you can focus on another. This is so because, in order to gain muscle, you must consume more calories than you burn and, in order to lose body fat, you must burn more calories than you consume.

Myth #8
If someone looks fit, they know what they’re talking about

In reality: While it may be tempting to believe everything that guy in the gym tells you simply because his body resembles Brad Pitt’s during his Fight Club days, you still need to judge this information for accuracy. Some people are blessed with good genes and will look great no matter what type of training they do. Also, everyone is unique, so what works for one person will not necessarily produce the same results in another. Half the battle of fitness is determining what works for your body, so while listening to what this guy has to say, make sure you analyze it and see how well it will apply to your own situation.

Myth #9
If your parents are overweight, chances are you will be too

In reality: Obesity is slightly genetic, however, there are a great number of factors that you can do to reduce your chances of becoming overweight. A good portion of weight gain is attributed to environmental factors, such as overeating, the rise of automated technology replacing manual tasks and a decreased rate of exercising. Instead of relaxing on the couch after work and diving into a bowl of potato chips, take a trip to the gym first. You’ll be more energized and it’ll help you take the necessary steps to defy any bad genetics that may be at play in your body. So, attaining the ultimate physique all boils down to this: genetics, a great fitness program and a proper diet.

Article by Jeff Bayer – AskMen.com

Exercise At Home Or The Gym

Making the decision of where you will go to exercise is a very important step in reaching your goals of fitness. A lot of factors will go into this decision, and each one should be evaluated well before you start exercising. Once you have made a decision on where you will go to exercise, you can move on to deciding how you plan to work out.

As you probably know, exercising at home has many advantages. The finance department is one of the best advantages. With the gas prices being what they are today, it is quite obvious that you’ll save money on fuel as well as wear and tear on your vehicle by choosing to exercise at home.

Memberships to a gym can often be quite expensive and may include other things that you don’t need such as child care or swimming pools. You also won’t need to be concerned about the latest trends of exercise gear as you most likely will be exercising by yourself at home.

Keep in mind that working out at home does require a bit of financial obligation. Even though you may plan to run, it is very important that you have high quality running shoes. This statment applies to any type of equipment that you may purchase to use at home. If you go out and buy cheap equipment, you’ll probably end up getting hurt or getting frustrated because you aren’t making any progress.

Along with the financial gains, exercising at home may also help those who don’t like to workout in public. If you are worried about how you look in gym clothes, it is very comforting to know that the only person who has to be with you when you exercise at home is you. Also, when you exercise at home, you don’t need to worry about time at all.

Those of you who are motivated by being with people you know or come to know while working out away from home, a gym may be a better idea than working out at home. At the gym, you’ll also more of a selection of equipment as well, far more than you’ll have at home.

If you need other services than just weights and equipment, the gym may have just what you need. If you plan to swim a triathlon, you’ll find the swimming pool at the gym to be just what you need to prepare yourself. Swimming is also a great exercise for your body and cardio, as it will work muscles in your body that you probably didn’t even know you had.

Gyms will also offer you classes that you may find very motivating. If you attend class on a regular basis, you may be motivated enough to continue so you don’t have to defend yourself when asked where you’ve been or what you have been doing. You can also meet new people in class, or just help others along if you choose.

All in all, making the choice of exercising at home or at the gym is a choice you should make based on your goals and personal preference. The most important decision you’ll need to make is to determine what type of environment you want to be in and how you want to accomplish the fitness goals in your life.
Once you have given it some thought and weighed out the pros and cons, you’ll have no problem making the choice. Always keep in mind that once you’ve made your choice, you can always switch if you aren’t happy with the choice you made.

Exercise And Your Complexion

As we all know and hear all the time, exercise can do a body good. It can help you to stay trim, tone muscles, and help to boost energy as well. What you probably don’t know, is the fact that exercise can actually help you achieve the complexion that you’ve always wanted.

It’s true that regular exercise will nourish the skin all over the body with fresh blood, oxygen, and nutrients. As well, the increased blood flow and circulation that come with working out will help to draw toxins out of the body and improve the condition of all your vital organs, including the epidermis.

A lot of people think that sweat can trigger acne flare ups. The fact is, sweating is great for any type of congested skin, as it helps promote the flushing of impurities from the epidermal layer and will clean out the pores. As well, vigorous exercise can actually correct the hormonal imbalances that can trigger blemishes, therefore reducing the likelihood of outbreaks.

Any physical routine that you like to do, such as yoga, running, biking, spinning, pilates, boxing, and such, will help to lessen the stress that you encounter on a daily basis and help to prevent stress related acne.

Keep in mind that exercise may not be a miracle cure for everything, as you may still experience breakouts from time to time although your acne will certainly be less severe and last for a much shorter time frame.

Exercise is also great for other skin conditions that may or may not have to do with the presence of acne. Your skin losing its elasticity or becoming thin and less resilient is something that we all encounter. This is a common problem for may of us as we get older.

As we all get older, we start to lose collagen, which will make us look tired. As many of us don’t know, physical activity can actually help to promote the growth of collagen in your skin cells, which will plump up your facial skin and make you look younger and more vibrant.

If you are worried about wrinkles, you should consider relaxation that comes after you exercise. This has the effect of making your muscles, facial muscles included, soften up. What this means, is that your lines will appear less pronounced, helping to contribute to the youthful look that you are trying to achieve.

With exercise you can achieve a smaller waist, better muscle tone, softer skin, fewer blemishes, and an overall younger, more fresher look. If you’ve wanted to add or change to your complexion, you shouldn’t hesitate to exercise. Exercise will help you feel more alive as well as improve your body. All you need to do is take a little bit of time out of your schedule to exercise -its as simple as that.

Cardio Exercise

Everyone has wondered at some point in time which cardio exercise is better. To put it in simple terms, both low and high intensity exercises will help you to burn off body fat. The question here is which is the most effective to burn off more body fat. When scientists first discovered that during intensive exercises, your body burns glycogen, which is a form of stored carbohydrates that are stored in your liver and muscles for energy.

During low intensity exercises, your body will burn a lot of fat. If your wondering whether or not it works, the answer is no because there are so many obese people still around. Even though they are working out with low intensity routines, it still makes you wonder how it can be. The scientists were right when they said the human body burns more body fat during low intensity exercises like walking or swimming.

During a high intensity exercise such as running, the body will burn a lot more calories. Even if some of the calories burnt are from glycogen, there are still many fat calories burned as well. To put the icing on the cake, when your store of glycogen gets low, the carbohydrates from your food you eat will later get converted into glycogen to fill up the store and won’t be converted to body fat when they are left unused for energy. High intensity cardio exercise will juice up your metabolism even after you have completed your workout.

What this means, is that your body will continue to burn body fat hours after you have left the gym. This effect is nearly non existent in low intensity cardio or aerobic workout. Accumulatively, your body will burn up more and more calories during and after you have finished a high intensity cardio exercise that it will with low intensity. You can inject high intensity exercises into your cardio workout by introducing some interval training. You can walk for 5 minutes or so, then break into some jogging for another 5 minutes or so. Then, walk briskly again until you have caught your breath and then sprint for a minute before you walk again.

From this point, simply alternate your running and walking for the next 15 minutes until you are finished. One of the best things about cardio is the more you do it, the more energy you’ll have. Cardio will help you to burn calories, although its more useful for keeping your energy levels high. If you’ve never tried cardio before, you should give it a shot. If you like to exercise, you’ll find cardio the best way to boost your energy and keep in top shape. If you are just starting out, you’ll want to go slow and keep your cardio exercise in track – as it is very easy to overexert yourself.

Reasons To Exercise

Many us need to follow an exercise program, in order to remain healthy.  Below, you’ll find several good reasons why you should start exercising now.

1.  Contributes to fat loss

It is well proven from scientific research all over the world that physical exercise contributes to weight loss.  If you burn more calories than you consume through nutrition, you’ll lose weight.  When you exercise, you burn more calories than when you don’t.  It’s really simple – the more you exercise, the more weight or fat you’ll lose.

2.  Prevent disease

The chances of developing several various diseases has been proven to decrease when exercising.  These diseases include heart disease, cancer, diabetes, and the stroke.  Around 4 out of 5 deaths caused by heart disease and cancer, are linked to factors that include stress and lack of exercise.  We all know that diabetes increases the chance for heart attacks and strokes.

What this shows, is that many of the risk factors and diseases caused by not exercising are working in conjunction to damage your health.  To prevent this from happening, start exercising.

3.  Improving disease

Many severe and minor diseases can be improved or even healed through regular exercise.  These even include the diseases listed above.  By following a regular plan, you can also decrease HDL cholesterol levels, decrease triglyceride levels, and decrease your blood pressure as well. Exercising on a regular basis will also reduce the risk of prostate cancer for men, breast and uterine cancer for women, and much more.  All of this is scientifically proven, which is why you should start exercising today.

4.  Enhance your state of mind

Everyone knows from the many scientific studies that regular exercising will lead to an increased release of endorphins in the body.  These chemicals will fight depression and make you feel happy.  The body releases these endorphins only 12 minutes into the workout.

There is another chemical known as serotonin that is increased during and after a workout.  The increased levels of serotonin in the central nervous system is associated with feelings of well being and decreased mental depression. The chemical can also help you sleep better at night.

5.  Enhance your wellness

When you are in great shape and well fit, you’ll have more energy and you’ll notice that your overall mood is improved.  You will have experienced that you can stretch beyond your own limits and you know that you can do more than you thought possible.

6.  Persistence

Exercising regularly will give you more energy, which can help you be more productive at home and at work.  Exercising can help give your new goals a sense of purpose and give you something to focus on and aim for.  This can help you increase your persistence and prevent you from going off track while you aim for your goal.

7.  Social capabilities

After a workout on a regular basis you can boost your self esteem.  This can help you look better and you’ll be more comfortable as well.  Exercise will also help you to become more active and meet new people, which will prevent you from feeling isolated and unsupported.

Exercise will also increase your interests in sex, and can help you to improve your marriage or your partner relationship. After knowing all of these tips and reasons to exercise, you shouldn’t hesitate to get out there and exercise.  You can exercise at home or go out there and join a gym.  There are several different ways that you can exercise, all you have to do is select a few that you like.  Take a little bit of time out of your day and start exercising -you’ll feel better than ever before and your body will thank you.

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