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!