Common Myths About Exercise
Numerous things have been written on the subject of exercise by numerous individuals. Much of it is good, a lot of it not-so-good. But what a lot of them have in common are certain general misconceptions about exercise. Glance at the list that follows, and see how many of these things have been related to you by so called "experts."
Body Mass Index (BMI) is the Top Way To Measure Fitness
BMI is a measurement that compares height and weight to determine ideal weight. It has been utilized by experts for many years, and can be a fine method in certain cases. However, BMI does not take muscle mass into account. A substantially muscled man can seem obese on the BMI scale due to the detail than muscle is a great deal denser than fat, taking up less space but weighing more.
For a more correct assessment of your overall fitness, body fat percentage is a much better indicator. It will be spot-on no matter what body type you are. Men should have a 9-19% normal BFP, women between 14 and 25 percent. Younger people should be on the lower ends of these numbers; it will customarily go up as we get older.
You Should Exercise on an Empty Stomach
If you want your blood sugar to crash, causing dizziness, weakness, and nausea, then feel free to take this recommendation. This widespread myth is centered on the assumption that if you work out on an empty stomach, you will instantly be burning fat stores. This is simply not true. Your body requires carbohydrates to metabolize stored fat, and if your stomach is empty, there's nothing to use.
The best approach is to have a small meal 1-2 hours before exercising. It needs to consist of lean protein and carbs. A good example would be a tuna sandwich on whole wheat bread. This will provide you the fuel that you want for an effective workout.
Exercise is More Important than Diet
Diet is no less as essential as exercise in maintaining a healthy weight. Many "experts" would have you believe that it is okay to eat however, whenever you feel like, as long as you workout enough to offset the calories that you take in. But this is really bad advice.
Learn to manage portion size, and distribute calories throughout the day. Eat 5-6 small meals per day, and never go more than 3 hours devoid of eating. This strategy will eradicate hunger and cravings, and leave you energized and all set for exercise anytime.
Wrist and Ankle Weights Will Give You a Enhanced Workout
On the surface, you would believe this is true. Adding a little weight when you're walking or running will make your body work harder, right? Actually, you will simply wear yourself out more rapidly, losing the effectiveness of a lengthy cardio session. You will gain more from going a longer distance, at a faster speed.
In terms of strength training, these weights are too light to be of any help. You are better off using sufficient weight in your sets to fatigue your muscles after 8-12 reps. This will help build muscle mass and give your metabolism a boost.
Always Stretch Prior to Exercising
Runners may well want to stretch a little before they start, but for all practical purposes, this statement is backwards. You should always stretch after exercising. Stretching makes muscle fiber longer, making it more susceptible to stress injuries. You could actually hurt yourself by stretching ahead of a strength training workout.
Alternatively, by stretching after you work out, you are promoting circulation and warding off stiffness. You can find many satisfactory stretching exercise resources on the internet that will be intended for the precise muscle groups that you work out.
As you can see, not all we hear or read about exercise is the gospel. Countless "experts" have been circulating misinformation on these items for years. Always use due thoroughness when beginning an exercise program, do your research, and keep the above tips in mind to help you along the way.