Myth: When you stop exercising muscles get converted to fat.
Reality: Muscles and fat are two completely different tissues that have different functions, so it is physiologically impossible for one to convert into another. If you stop exercising, your muscles will atrophy no matter how hard you exercised earlier. If you happen to consume more calories than you burn at the same time – those extra calories will turn into fat.
Myth: You need to exercise 30 minutes continuously in order to be in shape.
Reality: three ten-minute cardio workouts will give the same results for your health as well as a one thirty-minute workout.
If you want to take off the extra pounds of course you will achieve it more quickly if you exercise more.
But do not feel guilty if you only get to do a few exercises here and there. Do not have enough time? Turn up the intensity.
Do it more quickly under more pressure or run on the treadmill for a minute to keep your body in shape and to retain habit of exercise. Remember that everything you do benefits you: whether it is a five minute walk or carrying a heavy bag to the car, no matter for how long.
Myth: People that are overweight have a slow metabolism.
Reality: While some have a metabolic disorder, less than 10% of people who are overweight suffer from it. In fact, the heavier you are the more calories you burn during exercise for the same period than thin person. If you notice that your weight has increased first think about your actions and then your metabolism.
Myth: You cannot lose weight by swimming.
Reality: It is true that the swimmers who swim in cold water and long distances tend to retain fat (body uses it as an insulator). But for most swimmers weight is reduced since when swimming you spend 450 to 700 calories per hour. And that is not bad, right?
Myth: Stretching before exercise prevents injuries and improves exercise.
Reality: Researchers still joust over the issue, as different studies have shown different results (some find it extremely helpful and others that the stretching itself can cause injuries). But the general conclusion is that if you are doing regular stretching, you will be able to bend more easily and be more agile. Therefore, it is convenient to save the stretching for after the workout, when the muscles are warmed up.
Myth: More calories get burned if you exercise when the weather is cold.
Reality: If you tremble while running in the cold air you will burn more calories, but you might want to get away from the cold. You will consume slightly more calories during the first few minutes of running, but when body heats up it does not matter whether you exercise in Siberia or in the Sahara.
Myth: Calorie calculators in exercise equipment are accurate.
Reality: Studies have shown that some equipment for training is inaccurate 70% of the time. Devices such as stationary bicycles or running lanes can be trusted in general, especially if you enter your age and weight.