1. Cardio is king. We often equate fitness with cardio-vascular exercise, like running or cycling. A common misconception is doing these exercises longer will result in more calorie burn and therefore, weight loss. The reality is that our bodies can become extremely efficient when we ask them to perform at a steady pace for longer and longer periods. So if your fitness goal is to run a marathon or cycle a “century,” then this type of training is relevant. If your fitness goals are more about general health or maybe weight loss, long periods of steady state cardio (like running on a treadmill) can be a waste of energy.
The truth: Move smarter, not longer. Try interval training. This is a much shorter workout (12 – 15 minutes), but much more intense. The intervals of movement should tap you right out. This shakes up your system and is over too quickly to cause repetitive strain to your joints. Warm up for about 2 minutes at a slower pace. Then move at your maximum pace for one minute. Stop, rest for one minute. Repeat the intervals 3 or 4 times. Then after that last rest, cool down, moving slowly for 2 minutes.
2. Lifting weights creates bulky muscles. Genetics have a lot to do with how your muscles are shaped. So do hormones. Men tend to be able to build muscle mass more readily than women. Strength training is important for everyone though, because muscles move us and keep us strong. Muscle fibres consume more energy (calories) than other tissues so building muscle is important for weight loss and control. Stronger muscles relieve pressure on joints like knees and hips.
The truth: A balanced fitness program includes resistance exercises like plank or supermans as well as free weights at least three days per week. You know you have worked a muscle appropriately when it feels really tired, maybe a tiny bit shaky. You don’t need heavier and heavier weights but changing the activities regularly is a great plan.
3. Sit-ups will flatten your belly. Again, heredity is the main influence in getting a “six-pack.” There is no magic exercise to flatten your belly. We gain or lose fat all over our bodies at the same time. Sit-ups do contract the rectus abdominus muscles but do very little to strengthen the underlying, and more important stabilizing muscles of the abdominals/core. And sit-ups can create the perfect storm for back injury. Not worth the risk.
The truth: General commitment to healthier eating and exercise is the best strategy for a flatter belly. To create a stronger and more integrated core, not just superficial muscle, use exercises like plank, supermans, side plank, push-ups, squats, lunges and deep breathing.
4. Exercise more to lose weight. Movement is very important but is not a great weight loss strategy. The calories you take in are much more influential. Running on the treadmill for an hour (at approx 6 miles/hour and 5 per cent incline) burns around 600 calories. After that much exercise, I am starving! It would take no time at all to eat 600 calories and still be hungry for more.
The truth: Seek that balance for you between enough movement but still be able to manage calorie intake. It varies season to season and from person to person. Plan your meals ahead of time so when you get home from exercise, you are prepared with a calorie-efficient choice.
5. Because I exercise, I can eat whatever I want. No. You can’t. Certain common foods, mainly processed or convenience foods, contain molecules that are completely foreign to your body. Preservatives, manufactured fats, chemically altered sugars, etc. are not recognized by your digestive system. They create mini-crises every time you eat them. This creates inflammatory responses that ultimately lead to cardio-vascular disease, arthritis, diabetes, auto-immune disorders, mood disturbances and more. Exercise does help to mitigate the inflammatory response but aggressive, excessive exercise can actually exacerbate it!
The truth: Try to eat foods as close to how Mother Nature made them as you can. There is magic in the synergies of food. You can reap the rewards by eating the whole food. For example, eat almonds and dates instead of bagged trail mix. Eat an orange instead of juice. Eat a chicken breast and potato and green beans, instead of a frozen pot pie.
