| Below are some old, but stubborn exercise myths. | | | | calories. Current research shows that you can burn |
| Bust them for yourself, then share them with a | | | | more calories by adding bursts of higher intensity |
| friend. | | | | exercise. So instead of walking at a moderate pace |
| Myth 1: I can target my fat loss. | | | | for a longer time, try bumping up your intensity for a |
| Fact: Cardio exercise burns fat, and it burns fat all | | | | minute several times throughout your walk. You can |
| over. You may not initially lose fat from the places | | | | walk less time overall with a greater calorie burn just |
| you want to, but you will experience fat loss if you | | | | by adding in bursts of intense walking. Intensity |
| do cardio exercise combined with eating fewer | | | | bursts can be used with any form of cardio. |
| calories than you burn off. You can not will yourself | | | | Myth 5: If I don't break a sweat I haven't done |
| to lose fat from a particular body part. Nor can you | | | | anything worthwhile. |
| exercise one body part and experience fat loss from | | | | Fact: People sweat at different points during their |
| only that part. Runners do not have defined, slim legs | | | | activity; some people sweat easily and some people |
| with large, flabby arms just because they run on | | | | do not. There are exercises where you can work |
| their legs. They burn fat from all over as they run. | | | | your muscles and not sweat. Sometimes you can do |
| Their leg muscles develop, but the fat burning is all | | | | pilates, stretching, yoga, balance work, slow walking |
| over. Strength training can enhance the appearance | | | | without sweating. (The slow walking here might be |
| of specific muscles and lets you continue to burn | | | | to lower your triglycerides, or move arthritic joints.) |
| calories after you are done lifting, but it does not | | | | Myth 6: If I can't exercise for at least an hour I'm |
| reduce the fat lying over those muscles. | | | | not getting any benefits. |
| Myth 2: I can do crunches to spot reduce my belly | | | | Fact: You might not be building your endurance by |
| fat. | | | | exercising in small chunks but you can reap heart |
| Fact: Doing crunches firms abdominal muscles, but | | | | health and calorie burning benefits by exercising for |
| does not reduce the layer of fat over them. You can | | | | 10 minutes 3 times a day. You can burn a significant |
| have wonderful abdominal muscles hidden by a layer | | | | number of calories and build muscle in 10 minute |
| of belly fat. Cardio will reduce the fat so you can see | | | | segments (think jump roping, boxing, climbing stairs, |
| your muscles firmed by crunches. The same principal | | | | and boot camp). You can definitely condition your |
| is true for inner thigh exercises; they tone the | | | | muscles and add to your calorie expenditure in |
| muscles but do not reduce just that inner thigh fat | | | | repeated small time chunks. Maybe not blocking off |
| deposit. | | | | an hour for exercise is an excuse to do none! |
| Myth 3: I am on my feet all day so I really don't need | | | | Myth 7: There is no better exercise than running. |
| to exercise. | | | | Running is a wonderful exercise for many reasons; |
| Fact: Rarely do our jobs provide balanced, sustained | | | | you build endurance, it burns many calories, it builds |
| exercise. As a hospital nurse I was often on my feet | | | | bone strength, it is portable... But running as your only |
| for 12 hours straight, but I never broke a sweat and | | | | form of cardio can set you up for overuse injuries by |
| never got my heart rate up. I was usually standing, | | | | repeatedly taxing the same leg muscles in the same |
| or moving around, but definitely not exercising; I was | | | | manner. It also does nothing for building strength in |
| not working my muscles, heart, and lungs. Being busy | | | | the upper body. Consider cross training; run some |
| is not the same as exercising. Shopping is another | | | | days and do a different sport for cardio on alternate |
| activity that counts as being on your feet but not as | | | | days. Swimming or rowing are good pairings for |
| exercise. Even construction workers need to think | | | | running as they use a completely different set of |
| about rounding out their exercise. They may do a lot | | | | muscles. Remember to do strength training and |
| of heavy lifting and carrying, but they may not be | | | | stretching with your running. |
| working all muscle groups equally, or doing sustained | | | | Myth 8: Lifting weights will make women bulky. |
| cardio. They may use their quadriceps and biceps a | | | | Fact: Lifting weights does not make women bulky. |
| lot, but still need to focus on their hamstrings, triceps, | | | | Women do not have enough testosterone to bulk up |
| back muscles, and cardio outside of work. (Granted | | | | and even men have to work at gaining bulk. Doing |
| they might need to do less than people who live at a | | | | strength training can build strength and muscle mass |
| desk.) | | | | without bulk. Muscle takes up less space than fat, |
| Myth 4: The longer I work out the more calories I | | | | looks better, and is more metabolically active (burns |
| burn. | | | | more calories just to maintain it). Strength training can |
| Fact: Not necessarily. A long stroll may not burn many | | | | give you a sleek, toned look without bulk. |