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Top Ten Exercise Myths

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Old 03-09-2006, 11:21 AM   #1
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Default Top Ten Exercise Myths

Top Ten Exercise Myths

1. You can exercise away – ‘spot reduce’ - fat deposits.
Unfortunately, we can’t target our problem areas through exercise. Exercise can strengthen specific muscle groups like abs and thighs, but can’t make the fat on top of those muscles go away. Fat will disappear only when we create a calorie deficit by eating less and moving more. Fat tends to be lost from problem areas last of all!

2. Lifting weights will give women big, bulky muscles.
No, most women don’t have the hormones necessary to ‘bulk up’. Weightlifting makes most women smaller and tighter, not bigger and bulkier.

3. You burn more fat by exercising longer at a lower intensity – the myth of the ’fat-burning zone’.
No, we burn a higher percentage of fat as a fuel source when working at lower intensities, but we burn more total calories when exercising at higher intensities. At the end of the day, it’s calories in versus calories out that matters.

4. If the scale goes up a few pounds when you begin exercising, it’s due to adding muscle.
No, it’s generally due to water retention from sore muscles or changed eating habits. You won’t build muscle doing cardio exercise, so starting a biking, walking, or elliptical program won’t result in a muscle gain. Strength-training will add muscle, but it takes considerable time and hard work for a woman to add even a few pounds of muscle. And muscle doesn’t ‘weigh more than fat’ – a pound of muscle is smaller and denser than a pound of fat and takes up about 1/3 the space, but the two weigh the same amount.

5. If you exercise, fat will turn to muscle and if you stop exercising, muscle will turn to fat.
No, fat and muscle are two separate and distinct kinds of tissue and can’t ‘turn into’ the other. But if you stop exercising, you may gain fat because you’re burning fewer calories!

6. The best time to exercise is in the morning.
No, the best time to exercise is whenever you can do it. There isn’t any proof that exercise done first thing in the morning burns any more calories. Of course, if you exercise in the morning, then you get it done regardless of what unexpected events may happen later in the day. But the most important thing is that we just do it!

7. If you’re not sore after a workout, then you didn't work out hard enough.
No, exercise doesn’t have to hurt in order to be effective or good for you.

8. Wait to start your exercise program until you’ve lost some weight.
No, studies show that the most successful losers and long-term maintainers exercised consistently from the beginning of their weight loss. There are exercises that people of ANY size can do!

9. You can eat anything you want as long as you exercise.
No, the bottom line for weight loss is calories in versus calories out. You can wipe out any calorie deficit that you create through exercise by eating too much. Plus you want to be eating high-quality, nutritious foods to fuel your workouts. What and how much you eat matters a lot!

10. The more exercise, the better.
It is possible to overtrain, which can result in illness or injury. If you’re not sure how much exercise you should be doing, a good guideline is the latest government recommendation of 60 to 90 minutes of moderate to vigorous exercise on most days for weight loss and maintenance. Dietary Guidelines for Americans 2005.
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Old 03-09-2006, 11:31 AM   #2
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WOOHOO!! Thank you Meg ....
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Old 03-16-2006, 05:11 PM   #3
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Hey thanks for sharing the myths. I didn't know some of these things were myths. Again Thanks!
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Old 03-16-2006, 11:18 PM   #4
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Quote:
Originally Posted by CatLover09
Hey thanks for sharing the myths. I didn't know some of these things were myths. Again Thanks!
Just out of curiosity Cat, which ones did you think were truths?
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Old 03-20-2006, 09:52 AM   #5
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Thanks, Meg, that was really helpful! I admit that I had fallen for #3, lol. Thanks for clearing that up
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Old 03-20-2006, 11:31 AM   #6
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I also thought #3 was true until a few days ago.
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Old 04-02-2006, 02:12 PM   #7
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Hi,

Thanks for the info! I am just starting to get back on the wagon after a few years of letting my self go.

I have been doing Atkins with my husband for about a month now and he is loosing weight like crazy and I have lost hardly any. I really think it's because he is so much more active then I am.

I work from home sitting on my butt all day with no exercise. So today for the first time in abut 3 years I went on my treadmill. I only did 16 minutes but hope to increase my time as I get more into shape.

I am a little worried though that if I don't do 30 minutes that it won't do me any good? Hopefully some exercise is better then none.

Thanks for listening and if anyone has any advice let me know I am all ears! Thanks! Feffyy
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Old 04-02-2006, 02:17 PM   #8
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Sorry,

Just trying to get my tracker to show up
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Old 04-02-2006, 02:20 PM   #9
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sorry still trying to figure this tracker thing out. LOL

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Old 04-02-2006, 05:53 PM   #10
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feffyy -- You're right a little exercise is better than none, keep it up!!
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Old 04-02-2006, 06:02 PM   #11
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Feffyy

Let's call yours myth #11

Your workout must be for at least 30 minutes.
Absolutely not true. Every thing counts~

Good to see you on the mill. I made that step only a couple of weeks back and now I feel great.
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30 min yoga or pilates or ball
30 min of rigorous cardio interval training
30 min of flex time: cardio or weight training or intensive functional exercise

I didn't lose weight. I burned up stored calories.
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Old 05-05-2006, 07:10 PM   #12
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Meg,
Thanks for the myth-busting, that was great information!! I have a question for you....
Is it true that if you exercise in the morning that you will burn more calories all day??

I remember reading that somewhere, but I am not sure if it is accurate info.

Thanks!
Darcy
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Old 05-06-2006, 06:14 AM   #13
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Darcy - I've read differing opinions. If it is true, the effect is so small to be almost negligble. We all lead such busy lives that the important thing is just to fit in exercise whenever we can!
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Old 05-06-2006, 08:37 PM   #14
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Thanks Meg! You are absolutely right about finding time to fit it in! Some days I feel like the demands on my time will never end, so I always try to fit it in first thing in the AM, before my kids wake up.
Thanks again for the info!
Darcy
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Old 05-10-2006, 01:41 PM   #15
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I have been wondering about this for quite some time...
When should you exercise- before or after you eat, does it even matter? If it does matter, how much time should you allow after/before you eat/exercise?
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