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Myths, lies and propaganda about exercise

Myths, lies and propaganda on the exercise

By Lieutenant Colonel Bob Weinstein, USAR-Ret.

Throughout my military career I have encountered a variety of tall tales about food and exercise. The degree of misinformation is so great that one would think it was Cold War propaganda. If a lie is said often enough as it is the truth. Here are some of the myths, lies and propaganda exercise.

Exercise Myth # 1: The best time to exercise is in the morning as it jump-starts your metabolism.

Truth: Exercise at any time.

The best time to exercise is the time that fits your schedule. That can be morning, noon or night. The enemy wants to steal any idea of ​​flexibility, so you just give up and do not exercise enough. Morning exercise to issue the alarm process, and you will feel energized. Lunch and refresh dynamic exercise and help you overcome this stunning afternoon. Exercise at night is an incredible tool that stress management get the flow of blood back so they are actually infused with the energy to enjoy the night, much more. All of the metabolism of morning or afternoon, the difference is insignificant compared to the total benefit of exercise. It is enemy propaganda. This myth is broken.

Exercise Myth # 2: If you do not exercise, your muscles will become fat.

TRUTH: Muscle does not and can not become fat.

What a load of nonsense! The Wizard of Oz might be able to turn fat into muscle, but that's a fairy tale, and the Tooth Fairy will not be able to help in this project! Leave it soldier! The fat can not and does not turn into muscle and muscle can not and does not turn into fat! This is what happens. You burn fat and build muscle or lose muscle and fat gain. Getting the other propaganda of the head!

MYTH Exercise # 3: Running a mile burns more calories than walking a mile. TRUTH: Both running and walking a mile burn the same amount of calories.

We call our mathematicians for it. We watched with a smile and said, "Give somewhat challenging. This is obvious. "Running a mile and a mile walk both burn 100 calories. Walking a mile long and results have therefore in a burn as many calories. So why run? Because cardio works and if you are looking for a calorie burning, running burn more calories in less time than walking. Ask a mathematician. It's true.

Exercise Myth # 4: You must exercise continuously for 30 to 40 minutes to benefit your heart.

TRUTH: Every bit of exercise, in addition to a profit of heart.

The enemy wants to subscribe to the self-defeating all or nothing Principle. The principle that all or nothing: "If you can not exercise continuously for 30 or 40 minutes, I will not do at all." We were created to what we do. Research supports the fact that each part of the exercise builds up to a benefit overall health. On the contrary, every bit of sedentary lifestyle accumulates damage your health and your heart.

Exercise Myth # 5: There is a good sweat in extra weight loss.

The truth: a good sweat is a good sweat.

I will tell you what a good sweat! It's a good sweat! There is a good sweat in the loss of extra water, not fat weight loss. Do I need I say more?

Exercise Myth # 6: If you are injured, you should not work at all, to let his injury heal.

THE TRUTH: The movement promotes healing.

My reliable agents in the field have discovered a couple of sources of this myth. May relates to the responsibility of the medical community will have a role in spreading this misinformation. The truth: The movement promotes healing, as long as is done safely and under the guidance of your doctor. Now, here is a great test question for you. Why is physical therapy prescribed for injuries? Yes, I know. I already gave the answer: The movement promotes healing and tissue regeneration.

Exercise Myth # 7: Focus on abdominal exercises help me to lose that belly fat.

TRUTH: This inspired me to get poetic.

You can process all day.

You can process overnight.

You can process at bedtime and by moonlight.

You may even crisis.

May shrink.

There is no way you will lose one pound.

No! Abdominal exercises do not address the loss of belly fat. Do not believe the gadget ads and indeed, there is no tooth fairy.

Exercise Myth # 8: Stretching before exercise is essential to prevent injuries. The truth: There is no conclusive evidence that stretching prevents injuries.

This myth has been designed by the enemy to keep you working and focus on your cardiovascular and strength training. Too emphasis on stretching! The cardiovascular benefit of stretching is almost zero. There is no conclusive evidence that stretching is essential to prevent injuries. In fact, there Studies suggest that stretching actually increases muscles' susceptibility to injury, which - according to studies - makes the muscle fibers to lengthen and destabilize the muscle during strength training. Light stretching should not really be a problem. My recommendation: warm the body before stretching, or doing runs smooth until hot. Another option is to stretch briefly between sets.

Exercise Myth # 9: Do not eat before a workout.

The Truth: Eat before your workout.

The enemy wants the Americans out of power and weaken. Now, if someone said: "Let's take a walk. Make sure you do not get gas, "I think I can see that look of wonder on her face! Food is fuel, and the need for training. However, not eating in excess. If you have a training night, make sure that lunch is not the last meal they had. Also, if you do not have time to get a meal decent eating a banana smoothie or a sports energy bar. There is no excuse not to get some good quality food preparation for quality training.

Exercise Myth # 10: Strength training with weights will make women bulk.

The truth: No! Strength training that women bulking up.

The enemy wants to keep our women weak. Do not let this happen! Ladies, not to bulk strength training. Most of the bodies women do not produce enough testosterone to become bulky as the big boys on TV. Proper strength training will improve your appearance and strength. Also, if you're still concerned, just concentrate on doing high reps. This strategy is very healthy for the muscles, and will also be increasing your muscular endurance and not just muscle strength.

Exercise Myth # 11: just started strength training after losing the excess weight.

Truth: Strength training is ideal for weight loss.

Here we go again. The higher the enemy can delay a U.S. get an exercise program, the greater the chance of loss and other healthy lifestyle will be demolished by a legend even before takeoff. The movement is always healthy as long as no harm is being done. Of course, in principle, exercise may very well hurt your feelings. If you feel you are on, simply NoMoreCryBabies.com to go to my website. Strength training is an advantage when you're in the process of losing excess weight. Cardio is also essential. Just follow the principle of doing what it can do, and do not forget to tell yourself and others how much fun you're having.

Exercise Myth # 12: If you do not difficult exercise and often a waste of time.

The truth: All the health benefits of exercise.

The human body was created for movement and a sedentary lifestyle. Every bit of exercise can be integrated into your daily life will improve your health and wellbeing. It's a myth to do heavy exercise and often to reap the health benefits. Eating well, exercising regularly, having positive thoughts about everything, focus on the goals of living, focus on leaving their mark on this earth to serve others and benefit their fellow man and women. That is a recipe for healthy living.

Exercise Myth # 13: You will burn more fat if you exercise time, and keep your heart rate in the "fat burning" range.

Truth: You will burn more fat when increasing intensity.

It's time for math class again. Yes it is true that the percentage of fat burned with low intensity training is superior to a more intense training with a high heart rate. But here's the math error fatal. With a low-intensity training, which burn fewer calories. With a high intensity workout that burns in general, the more calories and thus burning more fat, although the percentage of burn fat decreases. This means that all the treadmills to burn fat indicators not only is stealing a burn calories, but it is stealing a good cardio workout and strength training.

Forget the devices that measure heart rate, and contact with your body using what is called perceived exertion. You can tell if your workout is light, medium, hard, very hard or brutal. Use this as an indicator. Also, remember: you want to get your heart rate to improve your cardiovascular condition. Otherwise, the enemy soldiers associated with the disease is called to your door.

Exercise Myth # 14: You should stay away from strength training while trying to lose weight, as do a great job.

TRUTH: Any type of exercise, cardio and strength training is essential in a weight loss program.

This one can relate to the other myth that fat can be use the muscles. Any type of exercise, cardio and strength training is essential in a weight loss program. If you do not strength training, your body will start practicing cannibalism. Also, I guess the muscle mass to your body is going to eat? His own! That's not science fiction. If you are not using and maintaining the muscle, you lose it. Your metabolism will slow down even more, and your health will suffer.

Exercise Myth # 15: Stress accelerates the metabolism and burns more fat.

TRUTH: Stress causes the body to burn fat more slowly and may result in increased retention of fat.

Exercise Myth # 16: jogging and will make a woman's breasts sag.

TRUTH: This is not a myth! Jogging and running will cause the collapse of a woman breasts if not using proper support.

Wearing a sports bra and not even think of removing its excellent cardio workout. Walking is for people who can not run, and hopefully not in that category. If you do not wear a good sports bra, exercise can make your breasts sag faster, says Peter Bruno, MD, an internist in New York. High-impact activities, especially running or aerobics, can stress Cooper's ligaments, connective tissue that keeps the breasts firm. According to the American Council on Exercise, compression bras work best for younger women arrested. The most gifted (usually a glass C or more) should opt for an "encapsulation" bra that supports each breast individually. Replace fasteners training every six months to a year.

Exercise Myth # 17: I can not lose weight because it is in my genes.

TRUTH: No! Genes are not the last word. Eating well and exercising regularly have a positive impact on their weight, regardless of their genes. Lack of exercise and poor eating habits have a negative impact on their health, regardless of their genes.

You have no influence on their genes and, in some cases, there is a tendency to gain weight is in the genes. But wait. The truth is that exercise and healthy eating have a positive impact on you, regardless of their genes. This means that if you have the tendency to gain weight or get certain diseases, exercise and eating well still reduce the impact.

Your lifestyle could have a negative impact on the development of their genes to future generations family in the future. There is further evidence of what is known as environmental heritage, a radical theory of transgenerational genetic adaptation proposed by Professor Marcus Pembrey of the Institute of Child Health, University College London in the mid 1990's. In short, the lifestyle of the poor choice of food or overeating or not exercising can lead to future generations of the family have a tendency to be overweight or suffering from certain diseases or even smoking. The good news is that your healthy lifestyle can have a positive impact on the development of their genes to future generations.

Author: Lt. Col. Bob Weinstein, USAR-Ret.

Please mention the author when using this article.

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