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Improving fitness: some interesting myths
By Dr Ravinder Chadha, former, doctor/physiotherapist, Indian cricket team.
The fitness industry is a rapidly growing and economically progressive industry worldwide. The reason is that there is an increased awareness about fitness being an integral part of good health and looking good is an important aspect of life.
Initiating an exercise programme is the most difficult thing to do, as it requires a lot of determination, dedication and hard work. While choosing a gym, aggressive advertising gimmicks and false claims should be carefully scrutinised. Certain myths still prevail in society that should clearly be done away with:
Walking is better than running.
In fact, both are excellent forms of aerobic activities. Walking is advisable for individuals with joint problems, as it does not put undue load on the joints. To improve fitness one needs to exercise at moderate intensity like walking three-four miles an hour. 40-45 minutes’ walking is equal to jogging for about 20 minutes.
The advantage of running is that it burns the same amount of calories at higher intensity, thereby saving time. Running is an excellent aerobic activity, but being muscular and flexible are the pre-requisites. It is ideal to start walking initially and gradually increase it to jogging and running.
The more intense the workout the more fat one burns.
Fats are burnt in the presence of oxygen i.e. aerobic activity.
Exercising at the target heart rate is ideal for burning fat i.e. 60 per cent to 80 per cent of the maximum heart rate — 220 minus one’s age.
The paradox is that on undertaking intense exercise the oxygen intake decreases leading to a decrease in the burning of calories. If one cannot carry out conversation without stopping that means one is working too fast.
The ideal way to undertake aerobic activity is to workout non-stop for at least 12 minutes at a steady and comfortable pace.
The only way to burn off fat is to join a health club/gym.
The best exercise regimen is the one in which participation is consistent. It is easier to stick to a home-base a fitness programme if an individual has the grit and determination. Routine aerobic activities like walking, swimming and cycling for 30 minutes five times a week can help achieve the above mentioned goal. In order to burn more calories, the speed and timing should be increased. It is ideal to take in fewer calories than expending.
Proteins are required to increase energy level.
This is a myth widely prevalent and accepted as a fact. Proteins are only used for the maintenance of tissues and repair functions. Carbohydrates are the best source of energy followed by fats. Proteins should comprise only 10-15 per cent of the total intake of calories.
Strength training with weights makes women bulky.
The statement that females develop muscle mass/bulky muscles with strength training with weights has no truth whatsoever. Testosterone, a hormone that is imperative for muscle building, is lacking in women. Moreover, it takes years to build up muscle by lifting heavy weights even by body builders.
Morning is the best time for workout.
It is generally believed that the only time to workout is in the morning, which is not true. Due to the compulsions of work today it may be more convenient to exercise at any time of the day provided one has taken meals at least one hour prior to the start of an exercise.
Spot fat reduction is possible.
Fat is not utilised to provide energy in a localised manner. Therefore, by exercising a particular area of the body like doing sit-ups to reduce potbelly will not help lose body fat. If there is a fat layer covering the abdominal muscles the abdomen’s muscles can be strengthened by doing sit-ups but sadly, the layer of fat covering the muscles will still persist. Fat can only be utilised/reduced in a systematic way by increasing caloric expenditure through aerobic exercises.
It is dangerous to start exercise when one is old.
Most people in their fifties and sixties believe that they are too old to initiate an exercise programme. They think it would be unsafe due to their various problems like heart disease, diabetes and arthritis. Remember the dictum “It is never too late” to start an exercise regimen. Various studies have proved that exercises reduce pain and increase the range of motion in arthritic patients and the medicine dose is reduced in the patients suffering from heart disease, diabetes, etc.
Lifting weights will affect the growth of children.
The height of a child depends on various factors although genetic predisposition plays a crucial role. Resistance training in no way reduces the height of a child nor does it interfere with the normal bone growth. In fact, some studies prove that resistance training in youth increases the bone mass density and stimulates height increase.
Exercise is a life-long process and hence one should enjoy it. Ideally, one should choose an activity of one’s choice, perform it properly and consistently for 30-60 minutes, three to five days a week. If an individual still cannot manage to spare 45 minutes, one should be prepared to bear a huge expenditure on the treatment of obesity, hypertension, diabetes, etc, along with physical disability.
This article was provided by www.tribuneindia.com
