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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 program 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 scrutinized. 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 program 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 utilized to provide energy in a
localized 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 utilized/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 program. 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.







 

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