Posts Tagged ‘exercise tips’
You have heard it over and over again – we need to exercise and we need to exercise regularly.
However most of us have a hard time thinking up how we can squeeze in 45 minutes at least 3 times a week and that’s just the minimum. Experts state that 45 minutes a day is the way to go. Now where can you find 45 to 60 minutes every day?
What you may not realize is that while you do need a few times of the week where your exercise is continuous and fairly rigorous you can squeeze in 5 minutes here and there and it definitely does add up.
Yes! Experts do agree that even if you move your body in smaller segments you are still getting the benefits of exercising.
Just keep moving!
For example: when you talk on the phone don’t just sit down, move around, bend down, twist and fidget. If so you’ll burn more calories.
Parking your car a bit further away from the entrance to your favorite store at the mall will let you get in a few more minutes of walking. You don’t have to park far away from the entrance of the mall where it may not be safe for a woman alone – just park on the opposite side of the mall. You can still be close to an entrance but you’ll have to walk farther to get to your intended destination.
Did you know that one study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after 5 months, than women who exercised for 20 to 40 minutes at a time.
In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers’ aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior.
In yet another study, researchers at the Johns Hopkins School of Medicine in Baltimore found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured workouts. “It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they’re wasting their time,” says Gaesser.
Now that you have learned to differentiate the difference between the first 7 fitness myths from true fitness facts here is are the next 10. #16 is the one that most women get wrong. And btw, weight training will make a female body look more feminine – you will not bulk up and get muscular unless you specifically train for it. Just see #11 for more info.
Fitness Myth #8: You have to stretch before a workout to prevent injury
Fact: Studies by experts have shown that stretching after a workout has benefits, but stretching before has no known effects. Warm ups to get the blood pumping are more beneficial.
Fitness Myth #9: Vegetarian diets are healthier than those that include meat and dairy.
Fact: Actually eliminating any food group is not a good idea. It means a lack of critical nutrients, vitamins and minerals, such as iron from meat and calcium from dairy products. A wholesome diet that includes foods from all food groups is best.
Fitness Myth #10: No Pain, No Gain.
Fact: Totally false, in fact experts often state that this motto can cause a lot of harm. Some soreness the day after a workout is expected, but, pain during the workout is an indicator that something is wrong.
Fitness Myth #11: Women who lift weights will look like bodybuilders.
Fact: Women cannot naturally produce as much testosterone as men, so they have to work very hard and with purpose to look like a bodybuilder. Doing regular weight training for toning is essential for female fitness, to build lean muscle mass and for fat burning.
Fitness Myth #12: You can target what parts of body fat to burn.
Fact: Working out reduces overall body fat, there is no way to choose and pick what parts get reduced more or less on an individual basis.
Fitness Myth #13: Never workout on an empty stomach.
Fact: Studies prove that working out before breakfast burns more fat.
Fitness Myth #14: Working out increases the appetite and causes hunger.
Fact: Studies show that high intensity workouts actually diminish cravings and hunger.
Fitness Myth #15: Squats cause knee strain and injury.
Fact: Squats have excellent benefits for the knees and the deeper the better. Just make sure that your form is correct.
Fitness Myth #16: Cardio is more effective for weight loss than weight training.
Fact: Cardio burns fat and calories, but, weight loss makes one vulnerable to muscle loss and the less lean muscle mass the body has the slower the metabolism, which, greatly affects long term weight management.
Fitness Myth #17: If you’re not lying in a coma on the ground after a workout, it means you did not workout hard enough
Fact: Total BS, smart workouts are more effective and less prone to injury than “hard” workouts.
Now there are dozens more of these myths and facts that get mixed up all the time but once you understand the first 17 then you will start to think differently and question when you read about a new fitness craze or if a friend tells you a “fact’ that doesn’t seem quite right.
You should also realize that every year science learns more about our amazing bodies and what they thought was correct last year may have been dis-proven this year so always try to read and stay up on the latest fitness news.
Didn’t get a chance to see part 1 of this series? Here you go – 7 Fitness Tips