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Exercise Myths

In whatever man ventures into he is always surrounded by myths which are sometimes imbibed into him from childhood and sometimes through various other channels. Here are some of the most common exercise myths based on current exercise research.

1. You Will Burn More Fat If You Exercise Longer at a Lower Intensity.

This is the biggest myths that one has. The most important focus in exercise is the amount of fats that you burn while you are doing that activity. The faster you walk, step or run, for example, the more calories you use per minute. However, high-intensity exercise is difficult to sustain if you are a beginner or you have not exercised for a while, so you may not exercise very long at this level. It is safer, and more practical, to start out at a lower intensity and work your way up gradually.

2. If You're Not Going to Work Out Hard and Often, Exercise Is a Waste of Time.
This kind of thinking keeps a lot of people from maintaining or even starting 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.

3. Yoga Is a Completely Gentle and Safe Exercise.
Well this belief is very wrong. Yoga is an excellent form of exercise, but some styles are quite rigorous and demanding both physically and mentally. As with any form of exercise, qualified, careful instruction is necessary for a safe, effective workout. Some exercises if not continued and abruptly stopped can cause serious health risks.

4. Regular Exercise Will Help You Lose Weight Quickly.
This is also a wrong belief. In reality, genetics play an important role in how people respond to exercise. Studies have shown that a group of people who have been following the same set of exercises response differently and weight loss is also different.

5. Exercise Alone Will Keep Your Weight In Check.

This is the general misconception. Weight gain or loss is depends on various factors, including dietary intake and genetics. All individuals will not lose the same amount of weight on the same exercise 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 long-term weight management.

6. Home Workouts Are Fine, But Going to a Gym Is the Best Way to Get Fit.
Research has shown that some people find it easier to stick to a home-based fitness program. In spite of all the hype on trendy exercise programs and facilities, the "best" program for you is the one you will participate in consistently.

Exercise to Keep Fit

We all know that exercise is the best way to keep fit. A balanced diet coupled with regular exercise is all that you require to be in the best of health and also to keep a check on your weight. Now there are a few things that you need to know before going on a strict exercise routine

How Much Exercise Is Enough?
The most important point that you have to bear in mind is START SLOW, AND GRADUALLY WORK UP. Experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. If that's not possible then you need to do 30 minutes or more of moderate-intensity physical activity a day, at least five times a week.

For beginners and those who have been inactive for a while, less strenuous activities such as walking or swimming at a comfortable pace is advisable. Beginning at a slow pace will allow you to become physically fit without straining your body and putting too much strain on your muscles. Once you are in better shape, you can gradually do more strenuous activity.

Does doing regular house-hold chores benefit my health?
The answer is yes. Regular house-hold chores can be named as Moderate-intensity activities which work like gardening, cleaning the house and other housework. These activities can be done in short spurts -- 10 minutes here, 8 minutes there. Alone, each action does not have a great effect on your health, but regularly accumulating 30 minutes of activity over the course of the day can result in substantial health benefits.

Other examples of housework that can benefit you are as under:

  • If the market is at a walking distance then walk it out instead of taking your car or cab.
  • Rake leaves
  • Play actively with the kids
  • Walk up the stairs instead of taking the elevator
  • Mow the lawn
  • Take an activity break -- get up and stretch or walk around
  • Park your car a little farther away from your destination and walk the extra distance

What other exercises are helpful?
Aerobic activity is an important addition to moderate-intensity exercise. Aerobic exercise is any extended activity that makes you breathe hard while using the large muscle groups at a regular, even pace. Aerobic activities help make your heart stronger and more efficient. They also use more calories than other activities.

Some examples of aerobic activities include:

  • Brisk walking
  • Jogging
  • Bicycling
  • Swimming
  • Aerobic dancing
  • Racket sports
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