It seems like there are more half-truths doing the rounds as exercise advice, than there are clear, definitive facts. Unfortunately, the fitness industry is notorious for selling gadgets, products and DVDs with incredible claims, to people desperate to lose weight. Meanwhile, good workout plans and simple truths are pushed to the background. All of this results in a ton of misinformation about exercise in general. Here are some commonly held beliefs and what we should know about exercise.
Myth 1
Cardio burns more calories than strength training: Strength-training is, as several studies have shown, superior to cardio in caloric burn. While cardio burns calories and fat while you are doing it, weight training elevates your metabolism after exercise, enabling you to burn more fat, long after finishing your workout. It boosts your metabolism and builds muscle that will further increase your fat-burning potential in the long run. If you do regular cardio, your calorie burn stops once you’re done with the exercise. But when you add strength training, you’ll continue to burn calories for up to 36 hours post exercise.
Myth 2
Thin people are healthier than overweight people: Weight is certainly an indicator, but measurements like resting heart rate and blood pressure are better ones. Although belly fat, in particular, has been linked to adverse health effects, doctors believe it’s the invisible fat around your organs (visceral fat) that could cause the most trouble. And this fat is prevalent in people who don’t exercise — whether they’re thin or not. Physical activity is the key to reducing these inner fat stores, because many of the seemingly thin people stay at a healthy weight through diet, not exercise.
Myth 3
Lift weights quickly to increase the burn: Though it may seem counter-intuitive, the opposite is actually true. When you blaze through each move, you often use momentum instead of your muscles, and you also increase your risk of injury. Do the same exercise slowly (try counting to three while you lift up, and another three while you lower) and you’ll get more burn.
Myth 4
Muscle weighs more than fat: One kilogram of muscle actually weighs the same as one kilogram of fat. However, fat tissue is bulkier than muscle tissue, so it occupies more space under the skin.
For this reason, a person weighing 77 kg, whose body is composed of 20% fat tissue will appear much leaner than a person weighing the same, but with a body fat composition of 40%.
Back to the point on not using the number on the weighing scale as the only one to go by.
Myth 5
Crunches are the best exercise to flatten the tummy and strengthen the abs: Crunches burn little to no calories and actually work very few muscles. In fact, they are likely to hurt your back as the actual “crunched up” part of the crunch exercise puts an unhealthy strain on the weakest part of your back. A better bet for flat and strong abs? First, watch what you eat! Focus on moves like the plank and side plank that develop the often-neglected areas of your core. Or try exercises that also work your core muscles — the squat, push-ups, and pull-ups.
Nivedita Dempo is a fitness professional, certified by the American Council on Exercise
