Four Common Myths About Exercise And Weight Loss

Four Common Myths About Exercise And Weight Loss

Four Common Myths About Exercise And Weight Loss

Four Common Myths About Exercise And Weight Loss

Its that time of year when many are attempt, and some are failing, to live up to their New Years’ resolution of lose weight. Many of these likely include resolutions to be more physically active in striving for this goal. But first, there are some common delusions about exercise and weight loss that need to be addressed.

Myth 1. Exercise/ is The Best Route To Lose Weight

While there is plenty of evidence demonstrating people can lose weight simply by being physically active, it is also one of the hardest routes to go about it.

Our energy balance is mostly determined by what we feed and our metabolic rate( the energy you burn when you do nothing ). Our energy balance is determined only to a small extent by how active “weve been”. That entails losing weight merely by being active is very hard work.

The American College of Sports Medicine recommends accumulating 250 to 300 minutes of moderate intensity exercising per week for weight loss. That is twice the amount of physical activity recommended for good health( 30 minutes on most days ), and most Australians dont even manage that.

The best style to lose weight is through blending a nutritious, low-calorie diet with regular physical activity.

Four Common Myths About Exercise And Weight Loss

Just exercising is an extremely difficult style to shed kilos. Nina Hale/ Flickr, CC BY

Myth 2. You Cant Be Fat And Fit

Inactive people of healthy weight may look OK, but this isnt necessarily the instance. When youre not active you have a higher danger of heart disease, diabetes, high blood pressure, osteoporosis, some cancers, depression and anxiety. Several surveys have demonstrated the association between premature death and being overweight or obese disappears when fitness is taken into account( although another analyze disputed this ).

This means you can still be metabolically healthy while being overweight, but only if youre regularly active. Of course, people who are fit and of normal weight have the best health outcomes, so there are still plenty of reasons to try to shed some weight.

Myth 3. No Pain, No Gain

Or in other words , no suffering , no weight loss. As mentioned earlier, if you want to lose weight by being active, you will need to do a lot of it. But while physical activity of a moderate intensity is recommended, guidelines do not say activity needs to be of vigorous intensity.

Moderate intensity physical activity constructs you breathe harder and may make it more difficult to talk, but you should still be able to carry on a dialogue( such as brisk stroll, riding a bicycle at a moderate pace ). This is unlike vigorous physical activity, which will build you wholly out of breath and will make you sweat profusely regardless of the weather conditions( such as operating ).

Moderate intensity physical activity is not painful and does not include excessive agony to meet your goals. A study of weight loss in groups with higher intensity and lower volumes of activity compared to groups of lower intensity and higher volumes of activity did not find significant differences.

Myth 4. Only Resistance Training Will Help You Lose Weight

Resistance or strength training is good for you for several reasons. It increases functional capacity( the ability to perform tasks safely and independently) and lean body mass, and prevents autumns and osteoporosis. But the main idea for promoting it to lose weight is that muscle mass requires more energy than fat mass, even when at rest. Therefore the more muscular you are, the highest your metabolic rate, which induces it easier to expend the energy youre taking on board.

However, constructing muscle mass takes a serious effort, and you need to keep doing resistance training or significant loss of muscle mass will occur within weeks.

Four Common Myths About Exercise And Weight Loss

Not everyone enjoys weight lifting, so do what you prefer. Sherri Abendroth/ Flickr, CC BY

More importantly though, aerobic or endurance educate is also good to help you lose weight. In fact, a recent analyze demonstrated that endurance educate was more effective in producing weight loss compared to resistance training. Its also likely many people will get more enjoyment out of a brisk stroll than a conference of weight-lifting, so the most important thing is to pick training exercises routine you enjoy and thus will actually stick to.

To help you get started on your journey to a more active and potentially leaner lifestyle, you can sign up for free physical activity programs such as www. 10000 steps.org.au. If you want to take part in our web-based physical activity research examine, you can register your interest here.

Four Common Myths About Exercise And Weight Loss

Corneel Vandelanotte, Professorial Research Fellow: Physical Activity and Health, CQUniversity Australia

Read more: www.iflscience.com

Four Common Myths About Exercise And Weight Loss
Four Common Myths About Exercise And Weight Loss
Four Common Myths About Exercise And Weight Loss
Four Common Myths About Exercise And Weight Loss
Four Common Myths About Exercise And Weight Loss

Four Common Myths About Exercise And Weight Loss

Four Common Myths About Exercise And Weight Loss

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