Exercises: Legends and Facts

You hear a lot about aerobic workout, but do not know what all believe. The theories that come and go and you stay with the questions: Finally to "melt" the treadmill to burn fat? Did I just do aerobics to slim down? Unfortunately, even nowadays, the information are many, are wrong views and misconceptions about this workout, which tend to prevail. We sort out your most prevalent.

"With aerobic exercise lose muscle tissue,"
This is one of the most widespread myths. There is, however, a practitioner who can not do some kind of aerobic program. Indeed, the low intensity aerobic workout four times a week helps in better recovery and better appetite control. However, if your goal is muscle development, you are best to do this workout at the end of the program or to dedicate to it another day.

"Aerobic exercise reduces cellulite"
Another classic myth, particularly widespread among women. The truth is that no matter if you exercise a particular area of your body, it is not feasible -due human fysiologias- lose fat from the area. When you exercise, the body loses fat whole, not locally. However, in places where there is a greater accumulation of fat made ​​and greater loss.
"It is the most cost-covered-weight way to lose weight"
Can aerobic exercise is that which will result in burning calories and thus to weight loss, but by itself not enough. It is important to include in your program and strength training exercises that will maintain or even increase the muscle tissue, which in turn helps to increase the basal metabolic rate (and thus burn more calories). "First this, then the weights " do something often seen to make trainees in gyms: first 1 hour aerobic workout and after one hour weight training. This, however, runs all or almost all the glycogen reserves of the body and forces you not to continue. So if you intend to make a full session of intense aerobic exercise and a full strength training workout is better to do them on different days. This will assign the maximum in both, burning more calories in the process. Of course, if the weight-bearing exercise that will follow is of mild intensity, then there is no reason to miss.



"We need to burn more than 300 calories to see results"
To want to catch some magical number three on the treadmill is a waste of time and energy. First, these machines approximating the metabolic rate, so it is better to ignore the red digits on the console and to focus on the intensity at which you exercise. So, if "work" harder for smaller intervals, you burn more calories even after your workout. To see if "you worked" enough, use the words set the display of the machine for heart rate (target is to stay between 75-85% of maximum heart rate). Indeed, according to recent data, working at 60-70% of maximum heart rate, you burn a greater percentage of fat.

"On an empty stomach burn more fat"
Never, ever, do not exercise on an empty stomach. Why; It is simple. If you fasted exercise, your body, in an attempt to find energy, will focus on the muscles, not in fat cells, thus losing muscle tissue and reduce the strength and your power. Therefore, if you do not eat a light snack, you will have no energy to meet the requirements of your program.

"We have to travel many kilometers"
If you plan to run for hours on the treadmill, what follows may change your opinion. The so-called "overtraining" may cause undesirable damage to your body, such as an injury, insomnia, dizziness and even. In fact, an investigation which lasted 30 years and involved 52 600 people, those who were running normally had 19% lower mortality rate than those who are not running. However, those who was going through very long distances (32-40 km. Per week) lost the advantage of 19%.

"I'll loose two hours corridor"
Sitting for hours on the treadmill, but parallel-watching television lying to you, will not help you much. The results you seek will come if you follow a program of aerobic intermittent high intensity training, with variations in speed and / or the slope of the runway. This training is suitable to burn fat and increase your metabolic rate. Avoid, therefore, the low-impact exercise and choose a program for your personal data is of moderate or high intensity.

"I do only a program"
To repeat the same exercise leads to a reduction of calories you burn. Why is this happening; If you, for example, then the hallway, your body 'trained' to save energy to bear. So, but, as you build strength, gradually reduce the calories you burn. What can you do; Give variety to your aerobic workout by doing a treadmill day, the next cycle and then elliptical. You also can change the intensity at regular intervals. Now if you do not want to leave the treadmill, make sure to fill your schedule with
three resistance workouts per week.

"I sweat, so burn fat"
Most people believe that the more you sweat the more calories you burn. Unfortunately, the sweat is an indication of how effective aerobic workout to burn fat, but a mechanism by which the body attempts to reduce its temperature.

«30 aerobics is better than 2 dekapentalepta"
According to the instructions of the experts, the general recommendation for aerobic exercise is: 150 moderate-intensity activity or 75 vigorous intensity activity or a combination of the two, a week. Now, if we divide this period to dekapentalepta or triantalepta has no particular significance. Sure, however, do not fall below 10, because the stimulus will be too smaller to achieve adjustments (improvements).