Contact: Bev Hillman
Vancouver Personal & Physical Training
PH: 604-948-0709
January, 2005

Debunking Some Fitness Myths
By: Bev Hillman
Vancouver Personal & Physical Training

January is in full swing and the gyms are busy with new, as well as, seasoned fitness enthusiast. Everyone is anxious to get on track with their individual fitness goal and programs.

I have received so many fitness related questions that I thought I'd use my next couple of columns debunking fitness myths and answering questions.

Myth: Aerobic exercise performed at low rather than high intensity promotes a greater loss of body fat.

Fact: It is true that when exercising at a lower intensity level the body prefers to use fat rather than carbohydrates for fuel. BUT, it is the total energy cost, or how many calories you burn during the activity. The faster you walk, step or run, the more calories you use per minute. However, you have to be able to sustain the exercise; therefore the intensity will vary depending on your fitness level. If you are just beginning or returning to exercising it is safer and more practical to start at a lower intensity and work your way up gradually. With progress you will become fitter and your ability to "burn fat" will become greater. The bottom line is that you lose weight and body fat when you expend more calories than you consume not because you burn fat (or anything else) when you exercise.

Myth: Muscle turns to fat when you stop exercising.

Fact: Muscle cannot turn to fat. Muscle and fat are two separate and distinct tissues. They do not have the physical capacity of changing from one type of tissue to another. Muscles have the unique property of "use it or lose it". It you don't use muscle it will literally waste away (atrophy). i.e. Once a cast is eventually removed from a broken limb the relatively unused muscles are considerably smaller than they were prior to the injury. There is no sign of fat accumulation - just significantly atrophied muscle. Myth: The more you sweat the more fat you lose.

Fact: How much you sweat is not a good measure of how much energy you've expended. Perspiration is more dependent on such factors as temperature, humidity, body composition and individual variabilities. The weight lost through sweating represents primarily water loss, not fat.

When body fluid stores are replenished by food and drink the pounds will return. Caution must be taken when exercising in extreme heat, humidity or rubberized clothing. Sweat is prevented from evaporating, causing the internal (core) temperature to rise, putting you at risk of heat injury.

Myth: You can burn fat from specific areas of the body by exercising those areas. Fact: Spot reduction is a myth. As Covert Baily once said, "If we could spot reduce; people who chew gum would have really skinny faces."

When you exercise, you use energy produced by metabolizing fat from all over the body - not just specific muscles involved in the exercise. Performing abdominal curls for example, will build muscle strength and endurance but will not trim fat off your abdominal region any more rapidly than off your buttocks or thighs. As your exercise program revs up, expect body fat to come off in the exact reverse order that it was put on. Myth: Strength training will cause my muscles to get large and bulky.

Fact: Genetics and hormones are the deciding factors in how much muscle you build. Most women don't produce enough testosterone to get bulky muscles. On the contrary, when you gain lean muscle, not only do you get stronger, your metabolism rate speeds up so you start burning fat faster, and less fat on your frame will make you smaller. Research suggests combining aerobic exercise with regular strength training for maximum results in weight loss.

Myth: Yoga classes are all safe and gentle.

Fact: There are many styles of yoga. Some can be very demanding both physically and mentally. Always check with your doctor before beginning a fitness program and recognize that you physical condition should influence the type of yoga you choose to practice. As with any form of exercise, qualified, careful instruction is necessary for a safe and effective workout.

Myth: Overweight people are unfit.

Fact: Studies show that obese people who participate in regular exercise programs have a lower health risk than sedentary individuals, regardless of weight.

Bev Hillman is a local fitness consultant and personal trainer. To contact Bev or view previous articles go to trainwithbev.com or call 604-948-0709.

-30-

Vancouver Personal & Physical Training
Tel. 604-948-0709
info@trainwithbev.com
TrainWithBev.com