Throughout my career in the military I have come throughout a potpourri of tall tales in regards to eating and exercise. The extent of misinformation is so outstanding that you’d think we were dealing with Cold War propaganda. If a lie is told often times sufficient it is treated as the truth. Here are a heap of of the myths, lies and propaganda when it comes to exercise.
Exercise MYTH # 1: The best time to exercise is in the morning, because it jump-starts your metabolism.
The TRUTH: Exercise anywhere, anytime.
The best time to exercise is the time that fits your schedule. That may be morning, noon or nighttime. The enemy wants to rob you of any thought of flexibleness so that you just surrender and do not exercise enough. Morning exercise will facilitate the wake-up process, and you will feel energized. Mid-day exercise will energize and refresh you and aid you win a victory over that afternoon grogginess. Nighttime exercise is an aweinspiring stress-management tool that will get that blood circulation back up so you are actually infused with the energy to receive pleasure from the evening much more. Any morning versus evening metabolism, divergence is unimportant equated to the overall gain of exercising. It is propaganda from the enemy. This myth is busted.
Exercise MYTH # 2: If you do not exercise, muscle will turn into fat.
The TRUTH: Muscle does not and can not turn to fat.
What a bunch of hogwash! The Wizard of Oz may be competent to turn muscle into fat, but that is a fairytale, and the Tooth Fairy will not be competent to support you on this one! Snap out of it, Soldier! Fat can not and does not turn to muscle, and muscle cannot and does not turn to fat! Here’s what does happen. You burn off fat and build muscle OR you lose muscle and gain fat. Get that other propaganda out of your head!
Exercise MYTH #3: Running a mile burns more calories than walking a mile. The TRUTH: Both running and walking a mile burn the same amount of calories.
We called in our mathematicians for this one. They looked at us with a grin and said, “Give us something challenging. This is a no-brainer.” Running one mile and walking one mile both burn 100 calories. Walking a mile takes longer and hence results in a burn of the same amount of calories. So why run? Because it works that cardio and, if you are looking for a calorie burn, running will burn more calories in less time than walking. Ask a mathematician. It is true.
Exercise MYTH #4: You will have to exercise without disruption for 30 to 40 minutes to gain your heart.
The TRUTH: Every bit of exercise adds to a heart benefit.
The enemy wants you to subscribe to the self-defeating All-or-Nothing Principle. The All-or-Nothing Principle: “If I can’t exercise without disruption for 30 to 40 minutes, I’m not going to do it at all.” We have been developed to do what we CAN do. Research supports the fact that each bit of exercise piles up to an overall health benefit. Conversely, each bit of sedentary life style cumulates to harm your health and your heart.
Exercise MYTH #5: A good sweat results in extra weight-loss.
The TRUTH: A good sweat is a good sweat.
I will tell you what a good sweat is! It is a good sweat! A good sweat results in extra water loss, not fat weight-loss. Need I say more?
Exercise MYTH #6: If you are injured, you must not work out at all, in order to grant your injury to heal.
The TRUTH: Movement promotes healing.
My dependable agents in the field have uncovered a couple of origins of this myth. It is possible that liability worries of the medical community will play a role in the propagation of this misinformation. The truth: Movement promotes healing as long as it is done safely and beneath the guidance of your physician. Now, here is a huge test question for you. Why is physical therapy prescribed for injuries? Yeah, I know. I already gave you the answer: Movement promotes healing and the regeneration of tissue.
Exercise MYTH #7: Focusing on abdominal exercises will help me lose that belly fat.
The TRUTH: This inspired me to get poetic.
You may crunch all day.
No! Abdominal exercises do not target belly fat loss. Do not believe those gadget commercials and, by the way, there is no Tooth Fairy.
Exercise MYTH #8: Stretching before exercise is necessary to prevent injury. The TRUTH: There is no conclusive proof that stretching prevents injury.
This myth is designed by the enemy to keep you from getting down to business and focusing on your cardio and strength training. Too much special and significant stress on stretching! The cardio gain of stretching is almost zero. There is no conclusive proof that stretching is necessary to prevent injury. In fact, there are studies that suggest that stretching in truth increments the muscles’ susceptibility to injury, which – according to the studies – causes the muscle fibers to lengthen and destabilize the muscle for the duration of strength training. Mild stretching must not genuinely be a problem. My recommendation: Warm up the body before stretching, or carry out mild stretchings until warmed up. Another option is to stretch briefly amongst sets.
Exercise MYTH #9: Never eat before a workout.
The TRUTH: Eat before your workout.
The enemy would like Americans to run out of energy and get weak. Now, if someone said to you, “We’re going take a drive. Make sure you don’t get gas,” I think I may visualize that look of astonishment on your face! Food is fuel, and you need it for your workout. However, do not overeat. If you have an evening workout, make sure that lunch is not the last meal you had. In addition, if you do not have time to get a decent meal, eat a banana, a sports shake or an energy bar. There is no pardon for not getting numerous good-quality nourishment in preparation for a good-quality workout.
Exercise MYTH #10: Strength training with weights will make women bulk up.
The TRUTH: No! Strength training will not bulk women up.
The enemy wants to keep our women weak. Do not let it happen! Ladies, you will not bulk up with strength training. Most women’s bodies do not develop sufficient testosterone to become bulky like those big guys on TV. Proper strength training will heighten your aspect and strength. In addition, if you are still concerned, just concentrate on doing high reps. That system is very healthful for your muscles because you will also be increasing your muscle endurance and not just your muscle strength.
Exercise MYTH #11: You ought to only get started strength training after losing excess weight.
The TRUTH: Strength training is outstanding for weight-loss.
Here we go again. The longer the enemy may delay an American getting on an exercise program, the dandier the probabilities of defeat and another healthful lifestyle will be shot down by a myth before it even takes off. Movement is always healthful as long as you are not hurting yourself. Of course, in the beginning, exercise may very well hurt your feelings. If you feel that coming on, just go to my website NoMoreCryBabies.com. Strength training is a definitive plus when you are in the procedure of losing excess weight. Cardio is likewise essential. Just follow that principle of doing what you may do, and do not forget to say to yourself and others how much fun you are having.
Exercise MYTH #12: If you do not exercise hard and often, it is a waste of time.
The TRUTH: All exercise gains your health.
The humane body was produced for motion and not a sedentary lifestyle. Every bit of exercise you may incorporate into your daily life will heighten your health and wellbeing. It is a myth that you ought to exercise hard and often times to reap any health benefits. Eat right; exercise regularly; think predominantly positive thoughts; focus on those worthy life goals; focus on leaving your mark on this world by serving others and benefiting your fellow man and woman. That is a recipe for a healthful life.
Exercise MYTH #13: You will burn more fat if you exercise longer and keep your heart rate in the “fat burning” range.
The TRUTH: You will burn more fat when you increase the intensity.
It is time for math class, again. Yes, it is unfeigned that the part of fat you are burning with a low-intensity workout is higher than a more intense workout with a intensified heart rate. Nevertheless, here is the fatal math error. With a low-intensity workout, you are burning less calories. With a high-intensity workout, you are burning, overall, more calories and are consequently burning more fat, even even though the share of fat burn is decreased. This means that all those treadmills with those fat burn indicators are not only robbing you of a calorie burn, but are also robbing you of a good cardio and strength-training workout.
Forget those gimmicks that measure your heart rate, and get back in touch with your body by using what is called sensed exertion. You may tell whether your workout is light, medium, hard, very hard, or brutal. Use that as a gauge. In addition, remember: You want to get your heart rate up, to improve your cardiovascular condition. Otherwise, those disease-related enemy soldiers will be knocking at your door.
Exercise MYTH #14: You must stay away from strength training while attempting to lose weight, since it will cause you to bulk up.
The TRUTH: All exercise, both cardio and strength training, is necessary for the duration of a weight-loss program.
This one may tie in with the other myth that fat may turn to muscle. All exercise, both cardio and strength training, is necessary for the duration of a weight-loss program. If you do not carry out strength training, your body will commence practicing cannibalism. Moreover, guess whose muscle mass your body will eat? Your own! That is not science fiction. If you are not using and preserving your muscle, you will lose it. Your metaboli process will slow down even more, and your health will suffer.
Exercise MYTH #15: Stress speeds up the metaboli process and burns more fat.
The TRUTH: Stress causes the body to burn fat slower and may result in increased fat retention.
Exercise MYTH #16: Jogging and running will make a woman’s breasts sag.
The TRUTH: This is not a myth! Jogging and running will make a woman’s breasts sag, if she does not wear proper support.
Wear a sports bra and do not even think of eliminating magnificent cardio from your workout. Walking is for people who can not run, and I hope you are not in that category. If you do not wear a good sports bra, exercising may make your breasts sag more quickly, says Peter Bruno, M.D., an internist in New York City. High-impact activities, exceptionally jogging or aerobics, may stress your Cooper’s ligaments, the connective tissue that keeps breasts firm. According to the American Council on Exercise, compression bras work best for smaller-busted women. The more well endowed (typically a C cup or larger) ought to opt for an “encapsulation” bra that supports each breast separately. Replace workout bras each six months to a year.
Exercise MYTH #17: I can not lose weight because it is in my genes.
The TRUTH: No! Your genes do not have the last word. Eating right and exercising regularly will have a positive affect on your weight disregarding of your genes. Lack of exercise and bad eating habits will have a negative affect on your health irrespective of your genes.
You have no influence over your genes and, in a great deal of cases, there is a propensity for weight gain that is in the genes. But wait. The truth is exercise and healthful eating will have a positive affect on you disregarding of your genes. This means that if you have the propensity to gain weight or get sure diseases, exercise and eating right will still reduce the impact.
Your modus vivendi choice could have a negative affect on the development of your genes for future family generations. There is new proof for what is called environmental inheritance, a radical theory of transgenerational genetic adaptation proposed by Professor Marcus Pembrey of the Institute of Child Health, University College of London in the mid 1990′s. Simply put, your modus vivendi of poor feed selections or overeating or not exercising could lead future family generations to have a propensity for being overweight or having sure diseases or even smoking. The good news is that your healthful life style may have a positive affect on the development of your genes for future generations.
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