The Top 9 Exercise Lies Many People Believe

The Top 9 Exercise Lies Many People Believe

Get up and go! That’s all it takes, right? Not so fast! Many things that people think are true about exercise are actually wrong. Like anything else, if you don’t do it right, you are unlikely to get the results you expect. So let’s cut the fat and slim on down to the facts.

Lie Number 1. You will always achieve your goals if you stick with your exercise program.

Well, obviously, this depends on your goals and your program. Goals must be realistic and your exercise program must be designed with you in mind. Not everybody responds the same to the same exercise program. Given each of our genetics, it is likely that your personal gains in speed, power and endurance may be very different from that of other people you know.

Lie Number 2. You can lose as much weight as you want just through exercise.

Exercise is very important. But it will not do the job alone. As with all responses to exercise, weight gain or loss is dependent on many factors, including dietary intake and genetics. As discussed above, not everybody will lose the same amount of weight on the same exercise program. Believe it or not, it is possible to be active and still be overweight. You won’t believe how many black belts in karate I have known who were quick, strong and talented, but they just could not lose their beer bellies! Nevertheless, even though exercise by itself probably will not guarantee you reach your desired weight, regular physical activity is one of the most important variables in achieving a healthy and fit body.

Lie Number 3. You will burn more fat with low intensity workouts.

It’s a darn lie! The truth is that you will burn up more calories per minute the faster you move. The problem is that high-intensity exercise may be hard to maintain in the beginning, so most people are not able to exercise very long pushing so hard. Because of this, it is much safer and more practical to start out at a lower intensity and gradually work your way up. In general, the main benefit of low intensity exercise, other than as a starting point, is that it is less stressful on joints. However, the bottom line is that fat reduction depends on the total energy cost or how many calories are used up when exercising.

Lie Number 4. With specific exercises anyone can build their arm muscles or get a six-pack.

It’s just not true. What is true is that specific exercises will definitely tone and strengthen specific areas of your body. But if you have fat there you may not be able to see those strengthened muscles as they are covered with your fat! Not only that, but you cannot control where you will lose fat on your body through dieting or exercise. That is all genetic. That’s why being careful with what and how much you eat goes hand in hand with exercise. It’s a package deal. The good news is that research continues to show that any exercise is better than no exercise. For example, regular walking or even gardening for as little as an hour a week has been shown to help a person feel more energetic and reduce the risk of heart disease.

Lie Number 5. People who are obese are not likely to benefit too much from exercise.

That’s outright nonsense. Everybody benefits from exercise and everybody should consult with their doctor before beginning any workout program. Those who are very overweight probably need much more professional oversight and guidance so they do not try to do too much too quickly. But the truth is that research shows that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of the fact that they are so overweight. Even a little bit of exercise is significantly better than no exercise.

Lie Number 6. If your goal is to lose weight, forget about strength training since it’s going to bulk you up.

Life is about balance. Your body needs cardiovascular exercise, such as aerobics or running, as well as strengthening, through push ups, planks or weight lifting. Strength workouts help increase muscle mass and decrease your body fat ratio. Everyone needs both.

Lie Number 7. Yoga and Tai Chi may be enjoyable but the fitness benefits are still unsubstantiated.

That may have been true years ago. But more recent research clearly illustrates that these exercise forms are quite beneficial in multiple ways. Some of these benefits include, improvements in coordination, flexibility, posture, balance, strength and stress management. Tai Chi has even been shown to help improve fibromyalgia and pain in the lower back.

Lie Number 8. Exercise programs in water are mainly for seniors and the handicapped.

Just because water fitness programs are primarily marketed to the handicapped and seniors, does not mean that they aren’t terrific alternatives for all of us. Water exercise offers many benefits, such as going easier on the joints, but don’t be fooled. These fitness programs can be just as challenging and successful for improving fitness and losing weight as any other. There are many athletes who incorporate water fitness programs into their workouts.

Lie Number 9. The best way to get healthy and lose weight is by going to a gym.

Poppycock! The best workout is one you are going to do! It has to be at least somewhat enjoyable, convenient, easily accessible and affordable. In fact, studies have shown that many people strongly prefer a home-based fitness program for all of these reasons! So ignore the hype about the latest fitness fads and trendy exercise equipment and facilities. Your best workout is what fits into your schedule, budget and needs. Do what works for you. But ya gotta do it!

Read More
How Accurate Is Your Fitness Tracker?

How Accurate Is Your Fitness Tracker?

Wearable fitness trackers have become an ongoing trend in both the fitness and tech industry. Whether you’re at the gym or at work, you’ll see people wearing fitness trackers everywhere. But the question is, how do they actually work? How helpful are they for your workouts and are they actually worth spending hundreds of dollars on?

Fitness trackers come in all different shapes and sizes, and can be worn in different ways. They can be paired with your smartphone to use the many apps that are available to download that let further track your workouts and view your daily calorie intake. Most of them are worn on the wrist like a watch and rely on a heart rate monitor sensor that detect changes in the color of blood, which represents blood oxygenation, to calculate things like how many calories you’re burning. However, the heart rate monitors used on fitness trackers are far from perfect because there are many other factors that can affect the oxygenation of blood. The best fitness trackers do not rely on just heart rate monitors alone, but they also rely on tracking your movement. Still, fitness trackers that track your movement may not be the best way to track your workouts since it may not catch every time that you’re active.

Like we mentioned before, counting calories may actually be ineffective since we don’t exactly know how the accurate number of calories we’re consuming and burning. So for this reason alone, many people may not see the point in buying a fitness tracker. But, a fitness tracker can be a great tool to track your general daily activity and provide much more information on how you sleep. As long as you know there is a limit to what a fitness tracker can do, you may want to invest in one depending on what you are looking for.

Read More
Yoga in Bed for Better Sleep

Yoga in Bed for Better Sleep

After a long tiring day, all we look forward to is going home and getting some sleep. Yet sometimes, even doing something we need and love, like sleeping, can be hard due to our bodies aching or feeling sore. But what if we said that doing some simple yoga can help ease this pain and help you sleep better? Here are some yoga poses you can try in bed to ease your pain and help you get better sleep:

Fire Log Pose
First sit on your bed with your legs in front of you. Then bring each leg toward you, as if you were about sit cross legged, and then put your right leg on top your left leg and your right ankle on top of your left knee. Lastly, sit straight and slowly breathe in and out. This pose helps to combat lower back and hip pain.

Puppy Pose
Begin by getting into a tabletop pose. Then bring your hands forward, keeping your arms distant from your shoulder. Keep your hips above your knees and rest your forehead on the bed. Breathe in and out. This pose helps to ease pain located on your upper back.

Cobra Pose
Start by laying flat on your stomach. Place your hands right under your shoulder and keep your elbows next to your rib cage. Lift yourself using your back muscles and breathe in and out. The cobra pose helps to combat spine pain and also eases digestive issues.

Seated Forward Fold Pose
Sit up with your leg stretched out in front of you and make sure your heels are pushing forward. Fold forward over your legs and try your best to keep your back flat. This pose helps to release tension by stretching your muscles in your hamstrings and upper back.

Supine Hamstring Pose
Begin by laying flat on your back and lift either one of your legs. Then place both your hands underneath your thigh and pull your leg towards yourself. Make sure to not lift up your shoulders off the bed. Breathe in and out and then do the same using your other leg. This pose combats pain in the lower back and reduces hip pain.

We hope these simple yoga poses that you can do right on your bed help ease your pain and you get the sleep you deserve!

 

Read More
Facts about Female Muscle Building

Facts about Female Muscle Building

Female muscle building is all about building a toned and muscular body. It may take a lot of dedication to reach your muscle building goal but it is definitely possible. For any fitness goal, being patient and having a lot of motivation to achieve your goal is very important. By dedicating your time and coming up with a workout routine, you will reach your muscle building goal within no time.

To start off, we want to remind you that the phrase “quality over quantity” applies for everything including muscle building. Don’t start off with heavy training because you probably won’t need it. Instead, try doing a few sets of reps and slowly increase the amount of weights you lift on a regular basis.

Another crucial point to remember is that there are a few differences between building muscle and burning fat. While weight training is the best way to burn fat, it does lead to breaking down muscle instead of building it. Many people also tend to focus mainly on cardiovascular exercises when burning fat and avoid it almost entirely when building muscle because they are unsure of how it would affect their bodies. However if you want to involve cardio in your exercise, try performing high intensity interval training sessions.

Lastly, always remember to eat properly while building muscle. Include at least 2 grams of protein for every pound you weigh and cut back on carbs. Additionally, add about 3 pounds of vegetables per day and always eat a healthy and balanced meal. By following these few tips, we are sure you will start seeing your muscle building results within no time!

For more tips on muscle-building, check out the infographic below!

Master Your Muscles: Optimise Your Workout

Read More
Clever Ways to Sneak Running into Family Routines

Clever Ways to Sneak Running into Family Routines

It can get hard to find time to workout when managing a busy lifestyle, especially if you’re taking care of your family in addition to your other responsibilities and obligations. Sometimes you may even feel guilty for putting other commitments, or even yourself first instead of your family. But what if you could get your whole family to join in with you the next time you go for a run? Talk about two birds with one stone! That way you wouldn’t need to compromise family time and also get your family to start exercising regularly!

Running can improve your health in many different ways and play a tremendous role in weight loss. Studies show that running can help prevent diabetes, stroke, and high blood pressure. Children that are old enough to run can go running with you or even ride their bikes as you run. You don’t have to worry about going at the same pace as them but instead just enjoy some time with your family as you get that movement in. If your children are too young to run, you may want to consider investing in a stroller that is designed specifically for you to push while you run. Make it a family activity and slowly get your kids into a healthy exercise routine! But be sure to get them proper running shoes first! Heck, let everyone else play an active role in choosing the shoes they would like to run in, to make it even more exciting for them. Here’s an infographic with more details on that:

How To Choose Running Shoes

To really spice things up, you can make a list of cool places that are nearby, and get there with the kids by running or even making it a race. That way you can have fun and get to the place you need to go to while getting some exercise done. If you don’t feel comfortable with running with your kids, then wake up an hour earlier than the rest of your family and go for a jog. Make every minute count! Although it may be hard at first to wake up much earlier, at the end it will all be worth it. If waking up early isn’t your thing (or if you’re already waking up earlier for other commitments,) then get your friends involved. You can ask your friends to help babysit or look after other things while you run, and offer to return the favor when they run. There are many ways to incorporate exercise and running into your family routine, so you and your family can live the healthy lifestyle you all deserve!

 

Read More