Exercise Misconceptions

5 Major Exercise Misconceptions from Fitness Contributer Bobby Demuro

Although some old fitness myths, such as “no pain, no gain” and “spot reducing” are fading fast, plenty of popular misconceptions still exist. Here are some of the most common myths of exercise that, unfortunately, still persist amongst so many people.

How many of these myths have you debunked in your experience? How many do you still believe?

You Will Burn Fat If You Exercise Longer at a Lower Intensity

The most important focus in exercise and fat weight control is not the percentage of exercise energy coming from fat but the total energy cost, or how many calories are burned, during the activity. The faster you walk or run, for example, the more calories you use per minute – higher intensity exercise in short bursts does wonders for your cardiovascular endurance, and for fat loss.

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 to start out at a lower intensity and work your way up gradually.

If You Are Not Going to Work Out Hard, Exercise Is a Waste of Time

This kind of thinking keeps a lot of people from maintaining or even beginning an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease. Think consistency, not intensity!

If You Exercise Long and Hard Enough, You Will Get the Results You Want

In reality, genetics plays an important role in how people respond to exercise. Studies have shown a wide variation in how different exercisers respond to the same training program. Your development of strength, speed and endurance may be very different from that of other people you know.

As with all responses to exercise, weight gain or loss is impacted by many factors. All individuals will not lose the same amount of weight on the same 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 weight management.

If You Want to Lose Weight, Stay Away from Strength Training

Experts know that cardiovascular exercise and strength training are both valuable for maintaining a healthy weight. Strength training helps maintain muscle mass and decrease body fat percentage. Furthermore, studies have shown that strength training does wonders to promote your metabolism, and burn off excess fat stores, during rest periods after your exercise time, allowing you to lose more fat weight than just cardiovascular conditioning alone.

Overweight People Are Unlikely to Benefit Much From Exercise

Studies show that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of weight. Both men and women of all sizes and fitness levels can improve their health with modest increases in activity. Any small amount of exercise can help lay the groundwork for a solid health plan focusing on fat loss!

About the Author: Bobby DeMuro, NSCA-CPT, CSCS, is the Founder of FusionSouth, a personal training and sports conditioning firm in Charlotte, NC. He is also the Founder and Executive Director of NoFizz Charlotte, a non-profit dedicated to awareness on the importance of proper health and nutrition. He resides in Cornelius, NC, with his dog, Dakota.