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Misconceptions about exercise
"It takes too much time."
Exercise can take as much or as little time as you have available in your day. There are of course certain recommendations for duration that will help you achieve weight loss and fitness goals more quickly. However, everything adds up when it comes to calories burned and cardiovascular fitness gains. In fact, in the last ten years, studies have shown that 3 separate exercise sessions lasting 10 minutes each, appear to have the same benefits as one 30-minute exercise session at the same intensity level. Therefore, squeeze in ten minutes here and there. It will make a difference. See our information on target heart rate to find the intensity and duration in which you should work for maximum benefits.
"Weight training can reduce fat in one area."
There is no such thing as spot reducing! You can do a million crunches, but until you get the fat off of the top of your abs, you will never see them. The most efficient way to lose weight is a combination of weight training and cardiovascular exercise. Cardiovascular exercise will help you maximize the calories you burn within your exercise session, while weight training will assist in increasing your metabolism. By increasing your metabolism you burn more calories throughout your day, just by having that muscle there. Look for a program that addresses your overall body, highlighting cardiovascular exercise and weight training of the major muscle groups initially. For more information on getting started, or how cardiovascular training differs from weight training, click the links provided.
"It will make me too big or bulk up."
Weight training can make you bulk up if that is your intention! However, the way you design your weight training effects the kind of results you achieve. By using light to moderate weight and high repetitions (12-15), you will be able to achieve a toning effect, not a bulking effect. The order and type of weight training exercises also effects your ability to tone. If you desire to achieve a bulk effect, you should concentrate on heavy weight, low repetitions (4-10), and a staggered type rotation of exercises.
"I should be able to achieve the same results as my friend or my husband."
All of the basic principles of exercise apply to everyone. However, you cannot ignore your genetics. For instance, men genetically have more lean muscle mass than women. Therefore, they typically have an easier time achieving/raising their metabolism through exercise. People also differ in their ratio of different types of muscle fibers, predisposing them to weight train or cardiovascularly train/gain more easily. The types of muscle fibers from one body part to another may differ slightly from person to person, causing more bulking in the lower body versus the upper body for example. The moral of this story is never compare yourself to someone else! Take baseline measurement so you know where you began your program, and judge your gains solely by you. Have realistic expectations, given your body type and make-up. Everyone likes and dislikes portions of their body and abilities of their training. Maximize your efficient areas, and combat your weaker areas as much as is realistic. I will repeat – Never compare yourself to others!!!
"Cardiovascular exercise is for women, while weight training is for men."
Women benefit just as much from weight training as men. Weight training allows you to increase your metabolism, get those toned curves, and strengthens bones and joints. In fact, since women are more prone to osteoporosis, it could be said that women might actually benefit more from weight training.
"Stretching is a great way to warm up before weight training."
Stretching is essential in the prevention of injury during any type of exercise. However, you should perform your stretches after you warm-up. You can warm-up for weight training with 5-10 minutes of mild cardiovascular exercise involving the body parts you will be lifting, or you can reduce the amount of weight you lift and perform high repetition warm-up sets of each exercise in your routine.
"As long as I exercise I can eat anything I want."
Absolutely not! Yes, exercise will increase your metabolism, thus causing calorie deficit and potentially facilitating weight loss. However, all too often we see people begin to workout, or get involved in a grueling exercise regimen that burns a tremendous amount of calories, but they essentially cancel out those gains with what they are putting in their mouths. Yes, through metabolism increase you will feel hungrier, but you must learn to eat more often without increasing your calorie intake if your goal is weight loss. This means pick healthier choices of foods. Maximize your calorie deficit and weight loss through both exercise and diet. I truly believe that if you can increase the amount of exercise you fit into your routine, and simply decrease the portion size of what you enjoy eating, you can make drastic gains in weight loss without major dietary sacrifices. Just remember that it all adds up – good and bad!
"I need a fancy gym membership to exercise."
You do not need to be a member of a fancy gym to burn calories. For example, you can perform lunges squats, calf raises, biceps curls, chest presses, sit-ups, push-ups and more in the privacy of your own home, with nothing but a bottle of water or canned food from the cupboard to use for resistance. You can virtually take anything you currently do in your routine and put a little hop in your step! Try a little jaunt up your stairs for no reason. How about lunging or squatting while you are cooking dinner and just standing? Ever tried to get in a few calf raises while waiting in the grocery line? You have nothing better to do right? Trust me, no one will notice. For more ways to incorporate more activity in your daily routine see our "Ways to increase everyday physical activity" and take a look at our exercise video clips for some guidance on common exercises. You will be amazed at what is possible with no fancy equipment, and no hit on your wallet.
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