Are you confused by all the exercise advice out there? With a dozen fitness magazines on the news-stand, a wealth of health and fitness news streaming into your home, bogus ads guaranteeing an effortless 15 kilo weight loss or bigger muscles in just 10 days, not to mention the free advice from well-intentioned friends, trainers, and the person on the treadmill next to you, there’s a lot of conflicting information to sort through. Unfortunately, many fitness tips not only make exercise seem more complicated than it really should be, but they can also lead to injury. To set the record straight and help you exercise safely, here are some facts ” nothing but the facts ” behind some of the most common exercise myths. While the truth may surprise you, I hope this information will better prepare you to get fit and healthy.
Myth 1 “ Muscle weighs more than fat: One kilogram of muscle actually weighs the same as one kilogram of fat “ they each weigh one kilogram! However, fat tissue is more bulky than muscle tissue, so it occupies more space under the skin. Thus, one kilogram of fat tissue actually will appear larger than one kilogram of muscle tissue. For this reason, a person weighing 77 kilograms, whose body is composed of 20 percent fat tissue will appear much leaner than a person weighing the same, but with a body fat composition of 40 percent. Therefore, you need to assess your weight management efforts using the appropriate body measurements and health parameters “ focusing solely on the number on the scale can conceal real and important improvements in body composition. Aim for the look and the feel “ not just a number.
Myth 2 “ Carbohydrates are fattening and bad for health: Many popular “no-carb” and “low-carb” diets have demonised carbohydrates. It is time to take a fresh look at carbohydrates, which are the primary source of fuel for the body. Without them, we would have a very difficult time functioning and going about our day-to-day activities. However, not all carbohydrates are equal. There is a big difference between refined carbohydrates, such as pastries, cookies, white rice and maida, and those that are not processed, like whole grains, fruits and starchy vegetables. Whole grains contain multiple vitamins, minerals and fibre, which help maintain healthy cholesterol levels, support optimal digestion, and stabilise blood sugar levels. Fibre also helps prevent constipation, while creating a feeling of fullness, which prevents us from overeating “ good news for anyone looking to drop some weight in a healthy way. Some examples of whole grains are whole wheat, oatmeal, jowar, bajra, red and brown rice, as well as breads and pastas made of whole wheat. Starchy vegetables like sweet potatoes and carrots are also rich in numerous health-boosting minerals and vitamins. Fruit is an excellent source of fibre, phyto-chemicals and antioxidants.
So, don’t shun carbohydrates. Just make sure you are consuming the healthier un-processed variety that will power your body and provide many essential nutrients.
Myth 3 “ Crunches is the best exercise to flatten the tummy and strengthen abs: If you think crunches are the answer to flat, tight, rock hard abs, think again. As it turns out, crunches are unlikely to get you the flat tummy that you want and may actually damage your back. The single most important factor to getting a flat tummy is low body fat … and that is achieved primarily by eating the right kinds of food (I will talk about that in a later column). Crunches burn little to no calories and actually work very few muscles, in fact, they are likely to hurt your back as the actual “crunched up” part of the crunch exercise puts an unhealthy strain on the weakest part of your back.
A better bet for flat and strong abs? First, watch what you eat! And in your exercise routine, focus on moves like the plank and side plank that develop the often-neglected areas of your core. Or try exercises that also work your core muscles “ for example, the squat, push-ups, and pull-ups.
So there you have it. Some crucial facts about exercise. And more myths will be busted next week. Now that you know better, throw your biases and myths out of the window and resolve to get in the best shape of your life. Be fit, be healthy, be happy!
Nivedita Dempo is a fitness expert and the owner of Studio 101, Goa’s premier fitness centre. This column will cover everything in the fitness sphere. For queries, mail us at [email protected]
