Myth Busters #47

Im dripping with sweat! Somebody get me a towel!

Do not wipe off your sweat! Sweating is like your body’s own air conditioning system, used to cool itself down. When you exercise your body temperature rises and you begin to sweat to try and bring your body temperature back down to a normal level. This is done through a process of evaporation where the heat from your skin will cause the sweat to evaporate, which results in heat loss. If you were to wipe the sweat off your body it will take longer for you to cool yourself down and will also result in a extra fluid loss. So no matter how yucky it feels try to avoid wiping off your sweat.

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Myth Busters #46

Swimming is better than walking for weight loss

In general circumstances, the best exercises for weight loss are those that involve weight-bearing such as walking or jogging. Up to 30% less energy is used in activities such as swimming or cycling because they do not directly involve you weight-bearing through your legs however both these forms of exercise are low impact option for exercise.  The effectiveness of swimming is also very dependant on things like technique and experience. Someone who has never swam before is likely to do a lot of thrashing about, get tired very quickly and not get very far. More experienced swimmers will be able to swim a lot further at greater speed increasing their total energy expenditure and having a great effect on weight loss with out impacting on joints. But there is only one to get to that stage which is practice so don’t be scared to jump in the pool and get swimming especially if you are prone to overuse or impact injuries.

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Myth Busters #45

Exercising for longer at a lower intensity burns more fat

For a long time people have believed that exercising for extended periods of time at a lower intensity means you will burn more fat compared to a shorter period of higher intensity training. It is true that if you exercise at a lower intensity that you will be able to endure the exercise for longer, but the reason for this is that you are fatiguing your muscles and accessing your energy stores at a slower rate. So yes you will be burning more fat but it is not necessarily more effective for weight-loss and fitness gains. An alternative to this form of exercise is interval training, which is a short period of high intensity exercise followed by a bout of low intensity activity (rest period). This interchange is then repeated a number of times. This method of training will enable you to burn more calories in a shorter period of time which suggests you can achieve even better results in less time.

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Myth Busters #44

Overweight people should lose weight before they start resistance training

No matter what your size or weight, resistance training i.e. using weights or your own body weight, is actually a great way to lose weight. When combined as a part of a program which incorporates components of aerobic exercise as well, you can achieve some great results. Resistance training will lead to an increase in muscle mass and a gradual loss of fat due to the body having a higher resting metabolic rate and burning more calories even when doing nothing. Therefore it is beneficial to add resistance training sessions to a cardiovascular based exercises program for a well-rounded body transformation.

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Exercise Myth Busters #44

Swiss ball sit up with medi ball throwYou lose more weight doing exercises you are good at.

When you become more experienced with a particular form of exercise your body adapts to perform the exercise more efficiently and expend less energy. All exercise programs must be designed to constantly challenge the body and prevent a plateau in results. Weight loss requires excess energy expenditure, which comes more from activities which are challenging or you are not so familiar with.



Exercise Myth Busters #42

Recommended Activity LevelsExercising three times a week is enough

The current National Activity Guidelines for Australians recommend that you should perform at least 30-mintues of moderate exercise every day. The exercise should be intense enough to increase both your heart and breathing rates. For greater health and fitness benefits, the guidelines also recommend 3-4 sessions of vigorous exercise per week for at least 30 minutes each time, in addition to the moderate exercise listed above.

If you are only exercising three times a week, then this is better than nothing but for optimal health and well-being you should aim for at least 30 minutes a day, every day.

If you would like to view the National Activity Guidelines they can be found at – http://www.health.gov.au/