Category: Health & Fitness
Published on Wednesday, 16 April 2014 00:00
More and more Singaporeans are trying to adopt a healthy lifestyle; by eating non-greasy food and exercising regularly, and that's great as it significantly lowers the risk of heart and cardiovascular diseases, even though they do it mainly for appearance purposes. However, some people feel that despite going for frequent workouts, nothing seems to have changed. If you are going about your exercises all wrong, sometimes even the most rigorous of workouts will not result in what you desire. Check out the top 10 exercise myths that even some professional trainers believe!
Myth 1: Your Cardio Machine is Counting the Calories You Are Burning
Fact: Caloric Burning depends on one's age, fitness level, BMI, and gender. Different sexes at different fitness levels and BMIs burn calories at different rates. Sure, your treadmill gets you to key in your age, weight, height and sex before you begin your workout, however it actually really varies for different people and how their bodies actually function.
Myth 2: Heart Rate Monitors Will Tell You How Hard You Are Working
Fact: Monitors can falter depending on what kind of exercise you are doing. Your own body is better at telling you how hard you are working. You can measure how intensely you are exercising depending on whether you can talk in full sentences, short phrases, or are barely able to muster a few words.
Myth 3: Your Weight is Everything
Fact: Your weight has little to do with your fitness level. Muscle weighs more than fat, so it is common to see a weight increase when performing lifting regimens after a few weeks. Do not think that your workouts do not have an impact, and immediately give up because you think you are getting fatter instead of trimmer. A good and simple measurement can be approximated by seeing how your clothes fit and how you feel overall.
Myth 4: Low Intensity Exercise Burns More Fat
Fact: The more intensely you exercise, the higher proportion of carbs you burn. You may burn less fat, but you burn more calories. Your body digs into the fat after it has burned all the carbs.
Myth 5: Chug A Protein Shake After Workout
Fact: While protein shakes are good for emergencies, they are a very low quality processed product. The best and more direct method to get protein into your system is through foods llike turkey, beef, yoghurt, and nuts.
Myth 6: You Can Spot Reduce for Tight Abs or Toned Arms
Fact: The more repetitions you do just creates muscle memory, reducing the effectiveness of the workout and causing your body not to burn as much fat. Working out all body parts will reduce muscle memory and increase calorie burn, which will translate into fat burn.
Myth 7: You Can Eat Whatever You Want as Long as You Work Out
Fact: Losing weight and burning fat happens when you have a caloric deficit. However, intense caloric deficit works the opposite. Muscles need to feed, so your food intake should consist of a balance of fats, proteins and carbs.
Myth 8: Cardio is the Only Way to Lose Weight
Fact: Cardio is good for the heart and increases endurance, but is not the best way to burn fat. Since muscles have higher energy stores in them, the body will actually begin to feed off those after extended cardio regimens, rather than fat. 10-25 minute of cardio exercise is the best range in which your heart and endurance get what they need, while still not running into the zone of your body feeding off its muscle.
Myth 9: You Have To Do Cardio in the Morning on An Empty Stomach in Order to Burn Fat
Fact: Our body's metabolism is at its lowest in the morning because you have not eaten anything for 8 hours. It is advised to eat a balanced breakfast so that you will be able to exercise longer and your body's metabolism will already be working.
Myth 10: Drinking Ice Cold Water Burns Fat
Fact: There have been no proof that drinking cold water in the morning will shock your system and kick your metabolism into a higher gear than usual, causing it to burn fat. Drinking cold water to increase your metabolism is as futile as drinking room temperature water or even warm water.
Share these informational health myths and facts with your exercise buddies!