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Throughout my career in the military I have come across a variety of tall tales about eating and exercise. The extent of misinformation is so great that you’d think we were dealing with Cold War propaganda. If a lie is told frequently enough it is treated as the truth. Here are some of the myths, lies and propaganda about exercise.

Exercise MYTH # 1: The best time to exercise is in the morning, because it jump-starts your metabolism.

The TRUTH: Exercise anywhere, anytime.

The best time to exercise is the time that fits your schedule. That can be morning, noon or nighttime. The enemy wants to rob you of any thought of flexibility so that you just surrender and do not exercise enough. Morning exercise will expedite the wake-up process, and you will feel energized. Mid-day exercise will energize and refresh you and help you overcome that afternoon grogginess. Nighttime exercise is an amazing stress-management tool that will get that blood circulation back up so you are really infused with the energy to enjoy the evening much more. Any morning versus evening metabolism, difference is insignificant compared to the overall benefit of exercising. It is propaganda from the enemy. This myth is busted.

Exercise MYTH # 2: If you do not exercise, muscle will turn into fat.

The TRUTH: Muscle does not and cannot turn to fat.

What a bunch of hogwash! The Wizard of Oz may be able to turn muscle into fat, but that is a fairytale, and the Tooth Fairy will not be able to help you on this one! Snap out of it, Soldier! Fat cannot and does not turn to muscle, and muscle cannot and does not turn to fat! Here’s what does happen. You burn off fat and build muscle OR you lose muscle and gain fat. Get that other propaganda out of your head!

Exercise MYTH #3: Running a mile burns more calories than walking a mile. The TRUTH: Both running and walking a mile burn the same amount of calories.

We called in our mathematicians for this one. They looked at us with a grin and said, “Give us something challenging. This is a no-brainer.” Running one mile and walking one mile both burn 100 calories. Walking a mile takes longer and therefore results in a burn of the same amount of calories. So why run? Because it works that cardio and, if you are looking for a calorie burn, running will burn more calories in less time than walking. Ask a mathematician. It is true.

Exercise MYTH #4: You must exercise continuously for 30 to 40 minutes to benefit your heart.

The TRUTH: Every bit of exercise adds to a heart benefit.

The enemy wants you to subscribe to the self-defeating All-or-Nothing Principle. The All-or-Nothing Principle: “If I can’t exercise continuously for 30 to 40 minutes, I’m not going to do it at all.” We have been created to do what we CAN do. Research supports the fact that every bit of exercise accumulates to an overall health benefit. Conversely, every bit of sedentary lifestyle accumulates to damage your health and your heart.

Exercise MYTH #5: A good sweat results in extra weight-loss.

The TRUTH: A good sweat is a good sweat.

I will tell you what a good sweat is! It is a good sweat! A good sweat results in extra water loss, not fat weight-loss. Need I say more?

Exercise MYTH #6: If you are injured, you should not work out at all, in order to allow your injury to heal.

The TRUTH: Movement promotes healing.

My reliable agents in the field have uncovered a couple of sources of this myth. It is possible that liability concerns of the medical community will play a role in the propagation of this misinformation. The truth: Movement promotes healing as long as it is done safely and under the guidance of your physician. Now, here is a big test question for you. Why is physical therapy prescribed for injuries? Yeah, I know. I already gave you the answer: Movement promotes healing and the regeneration of tissue.

Exercise MYTH #7: Focusing on abdominal exercises will help me lose that belly fat.

The TRUTH: This inspired me to get poetic.

You can crunch all day.
You can crunch all night.
You can crunch at bedtime and by the moonlight.
You can crunch it up.
You can crunch it down.
There ain’t no way you’ll lose a pound.

No! Abdominal exercises do not target belly fat loss. Do not believe those gadget commercials and, by the way, there is no Tooth Fairy.

Exercise MYTH #8: Stretching before exercise is essential to prevent injury. The TRUTH: There is no conclusive evidence that stretching prevents injury.

This myth is designed by the enemy to keep you from getting down to business and focusing on your cardio and strength training. Too much emphasis on stretching! The cardio benefit of stretching is almost zero. There is no conclusive evidence that stretching is essential to prevent injury. In fact, there are studies that suggest that stretching actually increases the muscles’ susceptibility to injury, which – according to the studies – causes the muscle fibers to lengthen and destabilize the muscle during strength training. Mild stretching should not really be a problem. My recommendation: Warm up the body before stretching, or perform mild stretches until warmed up. Another option is to stretch briefly between sets.

Exercise MYTH #9: Never eat before a workout.

The TRUTH: Eat before your workout.

The enemy would like Americans to run out of energy and get weak. Now, if someone said to you, “We’re going take a drive. Make sure you don’t get gas,” I think I can visualize that look of astonishment on your face! Food is fuel, and you need it for your workout. However, do not overeat. If you have an evening workout, make sure that lunch is not the last meal you had. In addition, if you do not have time to get a decent meal, eat a banana, a sports shake or an energy bar. There is no excuse for not getting some good-quality nourishment in preparation for a good-quality workout.

Exercise MYTH #10: Strength training with weights will make women bulk up.

The TRUTH: No! Strength training will not bulk women up.

The enemy wants to keep our women weak. Do not let it happen! Ladies, you will not bulk up with strength training. Most women’s bodies do not produce enough testosterone to become bulky like those big guys on TV. Proper strength training will enhance your appearance and strength. In addition, if you are still concerned, just concentrate on doing high reps. That strategy is very healthy for your muscles because you will also be increasing your muscle endurance and not just your muscle strength.

Exercise MYTH #11: You should only start strength training after losing excess weight.

The TRUTH: Strength training is great for weight-loss.

Here we go again. The longer the enemy can delay an American getting on an exercise program, the greater the chances of defeat and another healthy lifestyle will be shot down by a myth before it even takes off. Movement is always healthy as long as you are not hurting yourself. Of course, in the beginning, exercise may very well hurt your feelings. If you feel that coming on, just go to my website NoMoreCryBabies.com. Strength training is a definite plus when you are in the process of losing excess weight. Cardio is also essential. Just follow that principle of doing what you can do, and do not forget to say to yourself and others how much fun you are having.

Exercise MYTH #12: If you do not exercise hard and often, it is a waste of time.

The TRUTH: All exercise benefits your health.

The human body was created for movement and not a sedentary lifestyle. Every bit of exercise you can integrate into your daily life will enhance your health and wellbeing. It is a myth that you must exercise hard and often to reap any health benefits. Eat right; exercise regularly; think predominantly positive thoughts; focus on those worthy life goals; focus on leaving your mark on this earth by serving others and benefiting your fellow man and woman. That is a recipe for a healthy life.

Exercise MYTH #13: You will burn more fat if you exercise longer and keep your heart rate in the “fat burning” range.

The TRUTH: You will burn more fat when you increase the intensity.

It is time for math class, again. Yes, it is true that the percentage of fat you are burning with a low-intensity workout is higher than a more intense workout with a heightened heart rate. Nevertheless, here is the fatal math error. With a low-intensity workout, you are burning fewer calories. With a high-intensity workout, you are burning, overall, more calories and are therefore burning more fat, even though the percentage of fat burn is decreased. This means that all those treadmills with those fat burn indicators are not only robbing you of a calorie burn, but are also robbing you of a good cardio and strength-training workout.

Forget those gadgets that measure your heart rate, and get back in touch with your body by using what is called perceived exertion. You can tell whether your workout is light, medium, hard, very hard, or brutal. Use that as a gauge. In addition, remember: You want to get your heart rate up, to improve your cardiovascular condition. Otherwise, those disease-related enemy soldiers will be knocking at your door.

Exercise MYTH #14: You must stay away from strength training while trying to lose weight, since it will cause you to bulk up.

The TRUTH: All exercise, both cardio and strength training, is essential during a weight-loss program.

This one may tie in with the other myth that fat can turn to muscle. All exercise, both cardio and strength training, is essential during a weight-loss program. If you do not perform strength training, your body will begin practicing cannibalism. Moreover, guess whose muscle mass your body will eat? Your own! That is not science fiction. If you are not using and maintaining your muscle, you will lose it. Your metabolism will slow down even more, and your health will suffer.

Exercise MYTH #15: Stress speeds up the metabolism and burns more fat.

The TRUTH: Stress causes the body to burn fat slower and may result in increased fat retention.

Exercise MYTH #16: Jogging and running will make a woman’s breasts sag.

The TRUTH: This is not a myth! Jogging and running will make a woman’s breasts sag, if she does not wear proper support.

Wear a sports bra and do not even think of eliminating excellent cardio from your workout. Walking is for people who cannot run, and I hope you are not in that category. If you do not wear a good sports bra, exercising can make your breasts sag more quickly, says Peter Bruno, M.D., an internist in New York City. High-impact activities, particularly jogging or aerobics, can stress your Cooper’s ligaments, the connective tissue that keeps breasts firm. According to the American Council on Exercise, compression bras work best for smaller-busted women. The more well endowed (typically a C cup or larger) should opt for an “encapsulation” bra that supports each breast separately. Replace workout bras every six months to a year.

Exercise MYTH #17: I cannot lose weight because it is in my genes.

The TRUTH: No! Your genes do not have the last word. Eating right and exercising regularly will have a positive impact on your weight regardless of your genes. Lack of exercise and bad eating habits will have a negative impact on your health regardless of your genes.

You have no influence over your genes and, in some cases, there is a propensity for weight gain that is in the genes. But wait. The truth is exercise and healthy eating will have a positive impact on you regardless of your genes. This means that if you have the propensity to gain weight or get certain diseases, exercise and eating right will still reduce the impact.

Your lifestyle choice could have a negative impact on the development of your genes for future family generations. There is new evidence for what is called environmental inheritance, a radical theory of transgenerational genetic adaptation proposed by Professor Marcus Pembrey of the Institute of Child Health, University College of London in the mid 1990′s. Simply put, your lifestyle of poor food choices or overeating or not exercising could lead future family generations to have a propensity for being overweight or having certain diseases or even smoking. The good news is that your healthy lifestyle may have a positive impact on the development of your genes for future generations.

Holding onto the front or side rails of a treadmill

This is a common sight in any gym of fitness facility – a person gets on a treadmill and starts to progressively crank up the speed and incline. The incline approaches maximal and the individual is holding onto the front or side rails for dear life to avoid being thrown off the machine. The rail holding essentially cancels out the benefit of the increased intensity demands gained from the incline since the arms are literally holding the body up. Holding the railings also negatively affects natural walking/running biomechanics – the lack of arm swing may unnecessarily strain muscles and connective tissue – especially those of the pelvis and low back. Rail holding also has the effect of reducing the core/balance training stimulus required to walk/run in the unsupported condition. Lastly, since most people use treadmills as a means of performing aerobic exercise to lose weight why stop the arms from moving as this contributes to energy expenditure?

Ineffective exercise progression

Any exercise session should have some logical order to maximize results. Often exercisers and trainers do not place a high priority on exercise order; switching from one exercise to another with no apparent sequence. Exercise order is very important on the eventual results and should be motivated by the neuromuscular and energy system demands of the chosen exercises. For example, core exercises which require a great deal of concentration and precise form to perform effectively, should be performed when the person is “fresh”- right after a short warm-up and stretching. Core training may be followed by power training (if appropriate) since this form of exercise also requires that the exerciser be rested and fresh to perform effectively. Multiple joint strength training (exercises like squats, lunges, bench press, shoulder press ect.) should follow power training since these exercises require large energy reserves. A good variation here is to alternate between upper and lower body exercises or use the “pull/push” rule – that is, follow a pulling type exercise with a pushing type exercise. Since most isolation exercises such as tricep extensions, bicep curls and sit-ups have much lower energy requirements, these can be performed near the end of the session.

Trying to perform stabilization and mobilization exercise together

You may recall from our series on core training, (Core Stability Training For Sport – Parts 1 & 2 [http://www.bossfitness.com/archive-functional-training.asp]) that the core muscles stabilize the pelvis in its “neutral” position (as in standing upright with perfect posture). The muscles like the hamstrings, large back muscles and hip flexors that are attached to the pelvis are mobilizing muscles and do just what their name implies – they tilt the pelvis forward and back, side to side and rotate it to allow for bodily movement. It is very difficult to train stability and mobility in a single exercise since technically they are opposite actions. For example, performing squats (requires movement of the pelvis) on a BOSU ball or while standing on inflatable discs or foam rollers is probably of little benefit to strengthening the core. Likewise, performing curl-ups on an exercise ball is unlikely to improve core strength as this exercise is targeting the muscles that tip the pelvis backwards. Core exercises are best performed in static positions such as bridging and standing. It is beneficial then to concentrate on stabilizing strength and mobilizing strength separately and not together. Build a foundation of core stability and flexibility first before trying to work the arm and legs. Much more leg strength can be trained when the foot is in contact with a firm surface (like the ground) – besides this is how we operate in daily life anyway.

Faulty exercise progression

Quite often exercisers, personal trainers and even coaches fail to understand functional exercise progressions. They observe other people performing a particular exercise and decide to incorporate it in the their or their client’s routine. It may be however that the person they observed performing the exercise had progressed to that point correctly in a functional and systematic manner. If an exerciser attempts to perform an exercise that they are physically unprepared for, there is increased risk of injury and performing the movement with poor technique. The brain remembers and stores both good and bad motor and movement patterns, so the old adage JUNK IN = JUNK OUT holds true for exercise too. A good suggestion is strengthen form the “inside out” and not the “outside in” by focusing on flexibility and stability. These are the prerequisites to the successful performance of functional movements such as squats, lunges and sport specific movements. So static stability training and stretching progresses to dynamic stability training, which then progresses to strength and finally power training. To attempt to strengthen and condition the body from the “outside in” instead of from the “inside out” will fail to give any satisfactory results. Any exercise program should look first to develop a base (core stability, cardiovascular fitness) and then progressively “build” on this base to improve performance, strength and function.

Placing blocks under the heels in a squat

Placing blocks under the heels is a common technique used by trainers and exercisers alike to compensate for tight calf muscles (soleus) or to concentrate work on the quadriceps (thigh muscles). Often exercisers see other individuals performing squats in this manner and they aim to copy them. This practice is not advisable since one is essentially “giving in” to the lack of flexibility at the ankle and failing to increase the quality of this highly functional movement. Raising the heels also places the ankle in an unstable, plantarflexed position making it more susceptible to injury – specifically a lateral ankle sprain. In this position, the body’s center of mass shifts from the midfoot to nearer the toes, increasing the likelihood of a loss of balance and possible injury. A safer method to target either the quadriceps or the hamstrings and glutes is to control the bar placement on the back. In the high position the bar rests on the posterior deltoids (shoulder muscles) at the base of the neck, this has the effect of targeting the quadriceps muscles. In the low position, the bar rests further down the back across the posterior deltoid at the level of the middle trapezius (top of the shoulder blades) this positioning will translate into a greater load being shifted towards the hamstring and glute muscles.

This article has aimed to highlight the common mistakes that people may make in their exercise routines. Very often just an awareness of the mistakes can often remedy the situation while other problems may take time and experience to deal with like learning correct exercise technique. It is hoped that this article served the purpose of informing the reader so as to allow him/her to get the most out of their exercise routine and allow them to make educated assessments of themselves and other exercise professionals.

This is a list of ten common mistakes made during exercise. Quite often the exerciser and even the personal trainer or coach is unaware of these mistakes, decreasing the effectiveness of the exercise and even risking injury. This list describes each “mistake” but follows with a suggested “correction”. You may find this list helpful in grading yourself or even your personal trainer.

Ineffective warm up prior to a workout

The purpose of a warm-up is to gently prepare the body for the increased stress from the upcoming exercise session. A 5 – 10 min bout of moderate intensity cycling, treadmill walking or elliptical work or even sports specific type movements to induce a mild, sustained stretch will be sufficient. These activities have the effect of increasing blood flow to the muscles (including the heart) and increasing the core muscle temperature for improved joint flexibility and range of motion, possibly helping reduce injury. Quite often exercisers go to the extreme when it concerns a warm up, they either do not perform one at all, or “prefatigue” by running at a high intensity for 15 –20 minutes (or more) before their session. This has the effect of draining valuable muscle carbohydrate stores (glycogen) needed for the upcoming strength training/bodybuilding exercise session. If the goal of exercise is to lose weight, it is actually better to perform extended aerobic exercise or interval training at the end of an intense strength training session as the body will be likely to burn more fat as a fuel due to the decreased glycogen stores.

Ineffective stretching

Many individuals and personal trainers lack the knowledge to perform stretches effectively. For example, when performing a static hamstring stretch on the floor with the leg straight up in the air it is essential to press the opposite leg onto the floor to prevent excessive posterior (backward) tilting of the pelvis. Posterior tilting will decrease the effectiveness of the stretch. When performing a dynamic stretch like a lunge to stretch the groin and thigh muscles, the spine (and pelvis) must remain erect and perpendicular to the floor otherwise the effectiveness is lost. Exercisers that stretch in the standing position while holding onto or pressing against some external source of stabilization deprive themselves of full benefit. It may beneficial to perform dynamic stretches with good technique in unsupported standing and lunge type positions at the beginning of the session. This has the effect of simultaneously targeting balance (core stability) and flexibility while preparing the body and joints for movement during the strength training workout to follow. Static stretching may be more effective at the end of the workout session as the muscles will be warm and pliable.

Excessive use of machines

As mentioned in other articles on this website, exclusive use of exercise machines deprives the core muscles of stimulation and forces muscles to work either in isolation or in static, non functional patterns. While some machines such as leg press machines and assisted pull up/dip machines have merit; exercises that accentuate the body’s own internal stabilization mechanism (core) are excellent for increasing movement function and also allow for much more creativity and fun. Exercise machines are good for an introduction to resistance training and for bodybuilding, but it is not advisable to use them as an exclusively. A good suggestion is to strike a balance between exercises that challenge the body’s own stability and balance (free weights, standing/lunging exercises) and traditional machine and supported exercises, which allow for greater muscle work

Poor exercise technique

Ultimately quality is the factor that matters most when exercising not necessarily quantity. It is easy to sacrifice form for function and perform many more repetitions of an exercise with poor technique than to perform the same movement with strict biomechanically correct technique. It makes sense then that correct technique is the most difficult aspect to learn and control as it is often only gained through experience and trial and error. An inexperienced exerciser should invest in the services of an experienced and credentialed personal trainer to minimize the learning curve and get it right from the start. For example, an excellent method of assessing the quality of you or your instructor’s form in a squat is to view the back of the head in relation to the back of the heel. If the spine is straight (not curved) and the back of the head remains in line with the back of the heel (flat) throughout the entire movement, then the technique is good. Essentially, the barbell should move in a near vertical line throughout the movement. Should the bar move forward, it places increasingly heavy loads on the spine and intevertebral discs, much like the arm of a crane. Lifting in this manner increases the likelihood of injury to the spine and the connective tissues such as discs, muscles and ligaments.

Holding the feet down and throwing the legs during abdominal exercises

An exerciser’s feet should never be held down or hooked under a bed/door when performing multiple sit ups as this will allow for a majority of the work to be performed by the hip flexor (groin) muscles. The lower abdominals are responsible for fixing the pelvis in a sit-up by pressing the low back into the floor. If the abdominals fatigue or are not strong enough to hold the low back flat and the feet are fixed, the hip flexors may cause a forward tilting of the pelvis and the development of a “hole” in the lower back. Performing sit-ups with a forward tilted pelvis tends to strain the low back and actually stretch and weaken the abdominals instead of strengthening them. The same problems can occur while lying on the back when both legs are raised straight into the air and are thrown by a partner toward the floor. If the lower abdominals cannot fix the pelvis flat as the legs approach the floor, this type of exercise can seriously strain the lower back muscles. An alternate leg scissor action is reverse curls or hanging knee lifts are a better substitute for concentrating on the lower abdominals.

You probably already know this, but if not, I will simply say that performing exercises with proper technique is difficult. Any qualified fitness professional can walk into almost any gym in the country and point out form flaws in the vast majority of exercisers, regardless if they are beginners or have been training for years. The simple truth is exercising correctly is much tougher than people realize or want to admit and much of the time the biggest roadblock to proper technique is your own body.

People often make the assumption that their body will perform exercises correctly once they understand the proper technique. Knowing how an exercise should be performed is essential, but it is only the first step. Even if you know how to perform an exercise correctly, it does not mean your body will automatically do what you want. Exercise technique improves over time and each exercise will progress at a different rate, but it can take months or even years to develop great technique with some exercises.

However, just because someone exercises for years, it does not mean they have great or even acceptable exercise technique. The only thing it really suggests is that their movement patterns are probably heavily ingrained. This means that if they have bad form, it will take a lot of effort to improve their technique, because their movements have been repeated so many times that they feel correct, even if they are technically wrong.

It may sound strange that people who have been exercising for years can have bad form, but if people training in the average gym are any indication, it is probably true more often than not. The reason is because most people are never really taught how to perform exercises correctly, so they often end up repeating the same mistakes over and over until their flaws become ingrained into their movement patterns.

I believe these technique problems are so common, because other than those who have been educated in human physiology and biomechanics, few people really understand how muscles and joints are supposed to work and move. As a result, people typically try to learn correct technique by paying attention to how their body feels while performing exercises. Paying attention to how your body feels is very useful for many things, but learning to perform exercises correctly is not always one of them.

There is a common belief that if a movement feels right or seems natural, then the technique is correct. While this may be true in some cases, there is not a cause and effect relationship between a movement feeling good and the movement being technically correct. Correct form is the result of proper body alignment along with the right muscles contracting in the right sequence. However, when exercises feel right, it is generally due to something different.

When a movement feels correct, it is really just because that movement is what your body is used to. Take walking as an example; the vast majority of people would probably say they walk correctly, but very few people really have good walking technique. One of the most common form problems is people’s feet being turned out when they walk, instead of pointing straight ahead and staying in line with the hips and knees as they should.

When a person who normally walks with their toes turned out is asked to walk with their toes pointing straight ahead, they usually say things like “it feels strange” or “it feels wrong.” Even though it feels strange or wrong, it is technically the right way to walk. Fortunately, if the person continually works on walking with their toes pointed forward, it will eventually start feeling normal and walking with their toes pointed out will begin to feel strange.

As with walking, exercises also feel “good” or “normal” based on how your body is used to moving and which muscles typically contract. This becomes problematic when trying to learn how to exercise correctly, because your body will naturally guide your movements and muscle contractions towards the actions your body is already comfortable performing. This may not sound too bad, but it often has a negative effect on exercise technique.

This may sound strange, but the real problem is that when left to its own devices, the human body is very lazy. When exercising or doing any other activity, your body will naturally try to make the activity as easy as possible. This can manifest itself in various ways, but many common exercise technique problems result from an over reliance on your strongest muscles.

Everyone has some muscles that are proportionally stronger than others. The stronger the muscle and the more often you typically use it, the more likely your body will try to contract it while exercising. If you perform exercises primarily designed to work your strongest muscle, it may not be much of a problem, but a good training program should be designed to improve muscles that are relatively weak in order to minimize muscle imbalances.

When you try to perform exercises targeting weaker or infrequently used muscles, your body will naturally contract any stronger muscles in the area to help out. For example, many people’s muscles in the front of their shoulders are disproportionately stronger than the muscles in the back of their shoulders. If a person with this issue does an exercise to work the back of the shoulders, the front shoulder muscles should be kept as relaxed as possible, so the muscles in back can do the majority of the work.

The problem is that when your body performs an exercise, the natural approach is to go from the starting position to the ending position using whatever muscles will make it easiest. In this example, since the muscles in the back of the shoulder are relatively weaker, your body will try to use the stronger front shoulder muscles as much as possible, thus making the exercise easier. Of course this defeats the purpose of the exercise, which is to focus on the muscles in the back of the shoulder.

In addition to your body contracting muscles that you may not want to use during an exercise, it is also common for postural changes to occur. Body alignment is always an important part of proper technique and it is possible for your body to alter your position to make the exercise easier. Small changes in body position can alter the amount of leverage your muscles have, so they can move more weight with less actual effort. Other changes could result in your body being in a position where you could use more momentum or shift some of the work from your muscles to your joints.

These changes are all problematic, at least when it comes to learning proper exercise technique, because they shift the focus away from the muscle(s) you are trying to target during the exercise. They also cause you to learn incorrect neurological motor patterns, which ultimately have to be retrained in order to learn the correct form. All of these potential problems might make it sound as though it is almost impossible to learn correct technique, but it is not all bad news.

Throughout this post I have mentioned that your body will naturally do things, such as contract your strongest muscles or change your body position to make exercises easier. However, your body will only make these changes if you are not concentrating on your form and focusing on your muscles and body position. If you don’t think about what you are doing while exercising, then your body will do what it wants. You have the ability to prevent many form problems from occurring, but your mind has to be focused on what you are doing.

I should also point out that it is not necessary to have perfect technique, but you should always try to perform exercises with the best technique possible. It is the act of trying to use the right muscles and maintain proper body position that prevents your body from corrupting your form to make the exercises easier. Even if your form is not ideal, it will still be better than if you simply let your body do what naturally occurs.

Over time, your muscle contractions and movement patterns will become more consistent. If you have been working on developing correct technique, your good movement patterns will become more ingrained and your body will be more likely to have good form without as much conscious intervention on your part. When this happens, your body’s previously incorrect “natural” movements will be replaced by the new correct movement patterns that you have trained.

In other words, correct technique will be the same thing as your body’s natural or default movement patterns, which is the ultimate goal when learning new exercises, sports, or movements in general. On the other hand, if correct form is never learned in the first place, then the incorrect technique will end up being repeated over and over, potentially for years into the future.

Making the effort to practice good exercise technique will not only help you avoid the muscle and joint problems associated with poor form, but it will also improve the effectiveness of the exercises and give you better overall results. Since exercises are meant to be done throughout your life and you will likely repeat them thousands of times, it only makes sense that learning proper technique should be a main priority. The true benefits gained from exercising with proper form may not be experienced right away, but you will certainly notice the difference years down the road.

Most people are aware that doing some form of exercise is beneficial, not only for losing unwanted body fat, but also for improving overall health. However, many are unaware of certain factors that can significantly increase the fat burning potential while performing exercise and during recovery (rest). Four of the most important factors to consider are: time interval from last meal, type of pre-exercise meal, intensity of aerobic exercise and type of exercise (aerobic versus resistance training).

Time Interval from Last Meal to Exercise Performance

How long should someone wait before performing exercise in order to maximize the amount of fat burned during exercise and while resting? There are a number of studies that address this very question and have shown that fat burning is greater when exercise is performed after an overnight fast or in the morning before having breakfast.

One such study (1) looked at eleven overweight and untrained men over a 4-month course of doing aerobic exercise performed after either an overnight fast or 3-hours after consuming a standard meal. The authors noted that the amount of fat burned during exercise was significantly higher following an overnight fast than after 3-hours post-meal. They also observed that fat burning was even higher during the recovery (resting) phase in the fasting group. In conclusion, the amount of fat burned during exercise and while resting was more pronounced when exercise was performed after an overnight fast as opposed to 3-hours after eating a meal.

But, what if you cannot exercise first thing in the morning due to time restraints, and working out later in the afternoon or evening is more practical – what are your options? The timing of your last meal is still very important as to the amount of fat burned during your exercise session. Researches (2) studied the effects of exercise on fat burning in eight overweight and obese women in two trials of exercise: one performed 1-hour after a meal and the other performed 3-hours after the consuming the same meal. The amount of fat burned was greater during exercise and during rest in the 3-hour post-meal group.

Bottom Line: If your goal is to lose body fat, then the longer you wait after eating a meal the more fat you will burn not only during exercise, but afterwards while resting.

Pre-exercise Meal

What you eat prior to performing exercise is also very important regarding the amount of fat burned during exercise and afterwards during recovery. Individuals who consume carbohydrates before exercising, especially alone, in large amounts or high in glycemic rating, inhibit their ability to burn body fat during exercise and afterwards at rest. Eight healthy sedentary women were fed either a high-glycemic or low-glycemic breakfast 3-hours before walking for 60-minutes(3). Each of the meals had the same amounts of carbohydrate, protein, fat and total calories, but differed in glycemic index rating and total fiber: the low-glycemic index meal was higher in fiber. The researches noted that the amount of fat burned during exercise was twice as much after the low-glycemic meal than the high-glycemic meal both consumed 3-hours before exercise. The amount of fat burned during post-exercise resting was also higher in the low-glycemic index group.

The glycemic index rating reflects the speed at which carbohydrates are digested and absorbed into the bloodstream resulting in elevations in blood sugar and insulin. The higher the glycemic index rating the more rapid the absorption and subsequent blood sugar and insulin elevations. Insulin, a hormone produced by the pancreas gland, regulates sugar and fat utilization. When elevated, fats release from fat cells is inhibited.

Some common high-glycemic foods consumed at breakfast are cereals (corn, rice, wheat), instant oatmeal, white flour baked goods (toast, bagels, croissants, doughnuts), sweetened jams, and white potatoes (hash browns).

Bottom Line: If your goal is to burn body fat, then consume low-glycemic carbohydrates in combination with quality proteins and fats at least 3-hours prior to performing exercise. Do not consume sports drinks, sugary fruit juices or high-glycemic carbohydrates before regular exercise – doing so will inhibit your fat burning potential.

Intensity of Exercise

Generally, the amount of fat burned during exercise is inversely proportional to the intensity level. In other words, the higher the exercise intensity the less fat is burned (while exercising) with sugar (glucose) becoming the dominate fuel source. Of course, this is a very simplistic interpretation – the actual intensity level of exercise is relevant to your fitness status. The better shape you are in, the more efficiently your muscles will burn fat during exercise and while at rest.

Aerobic fitness is determined by an individual’s ability (heart and lungs) to supply the tissues with oxygen during exercise, and is known as VO2max. The higher someone’s VO2max, the greater his or her aerobic fitness. The goal is to increase your ability to burn fat during exercise while increasing overall aerobic fitness. Research (4) has shown us that exercising at 40% VO2max is the optimal for burning fat during exercise and greater aerobic capacity is achieved when exercising at 60-80% VO2max. How do you translate VO2max in a more realistic or easy way to understand and use? Without fancy lab equipment or exercise testing, an easy way to determine your desired exercise intensity range is to calculate your maximum heart rate – all you need is your age and a simple formula (5).

Maximum Heart Rate (HRmax) = 205.8 – (0.685 x age)

• Example Age = 45
• 205.8 – (0.685 x 45)
• 205.8 – 30.83 = 175
• HRmax = 175 beats per minute

Now that you know how to calculate your maximum heart rate, all you have to do is take a percentage of that number based on your desired intensity level for maximizing your fat burning potential: 40% VO2max is equivalent to 63% of maximum heart rate (6). To improve aerobic capacity and fitness, increasing to and 60% VO2max is equivalent to 75% maximum heart rate, and 80% VO2max is equivalent to 88% maximum heart rate. Using the maximum heart rate example above, you can easily determine your optimum fat burning and aerobic fitness heart rate zone.

• 175 maximum heart rate x 63% = 110 beats per minute
• 175 maximum heart rate x 75% = 131 beats per minute
• 175 maximum heart rate x 88% = 154 beats per minute

In the above example, the optimum heart rate during exercise for fat burning is 110 beats per minute, and to increase aerobic fitness the heart rate range is 131-154 beats per minutes. However, since burning fat is best achieved at lower intensities and improved aerobic fitness is accomplished when exercising at higher intensities – how does one manage to accomplish both?

One solution is interval aerobic training. This type of aerobic exercise incorporates both low-intensity and high-intensity in one workout session. An example of this type of exercise: warm up for a few minutes at a low intensity then increase your intensity to 63% of your maximum heart rate or in the above example, 110 beats per minute. Exercise at this intensity for 5-minutes then increase your intensity to 75%-88% of your maximum heart rate for 1-minute (131-154 beats per minute in the above example). Next, slow your intensity returning to your 63% maximum heart rate for another 5-minute session, repeat this 5 to 1, 5 to 1 minute interval until your desired time of exercise is finished. At the end of the session, cool down for a few minutes at a lower intensity before stopping.

Bottom Line: If your goal is to burn fat, implement an interval aerobic training program. Exercise at 63% of your maximum heart rate with periodic increases in intensity to between 75 to 88% of your maximum heart rate. Of course, only exercise if you are a physically able and have been cleared to do so by your doctor.

Type of Exercise (aerobic versus resistance training)

Both aerobic and resistance training (weight-lifting) are important forms of exercise that develop different systems and require various forms of fuels to sustain. As explained above, aerobic exercise performed at lower intensities burns more fat during the exercise, but when the intensity in increased more sugar is utilized. Resistance training is a high-intensity form of exercise and consequently requires the utilization of sugar rather than fat while performing the exercise, but during post-exercise recovery the amount of fat burned increases. So the question becomes how should one incorporate these types of exercises?

Is doing aerobic exercise combined with resistance training (weightlifting) performed in the same session (concurrent training) better than doing them separately on alternating days? Studies show, that doing resistance training alone is superior to aerobic exercise in burning fat calories within two hours post-exercise. This is known as excess post-exercise oxygen consumption (EPOC) and represents the amount of oxygen utilized by the body to return to pre-exercise status – during this time period, body fat is broken down to supply the energy needed.

Researchers (7) also compared two exercise sessions: aerobic immediately (within 5-minutes) followed by resistance training and then resistance training immediately (within 5-minutes) followed by aerobic exercise. They concluded that doing aerobic immediately followed by resistance training was comparable to doing resistance training alone regarding EPOC. In other words, performing resistance training alone (separate session) and doing aerobic immediately followed by resistance were comparably effective in burning body fat, with a slight edge to resistance training alone. Regarding overall performance as measured by the physiological intended effects of aerobic exercise and resistance exercise, performing each type of exercise alone is superior than combining them into the same session. In other words, maximum results are achieved from resistance training when performed separately and on alternating days, and the same is true of aerobic exercise.

Resistance training routines should be designed based on individual ability, medical and fitness status, and should be adjusted and/or changed every 6 to 8 weeks reflecting progress. Incremental adjustments to exercise type, sequence, frequency, intensity and duration are critical in preventing muscle adaptation and “burnout,” and allows for continued overall improvement.

Bottom Line: Overall, the only real advantage of doing concurrent exercise is time-efficiency. Otherwise, doing aerobic and resistance training separately and on alternating days is superior when considering fat burning (EPOC) potential and maximum exercise performance. Periodic adjustments based on individual progress are important to avoid muscle adaptation and to allow for continued metabolic and fitness improvement.

Either you have exercise for fun, for weight loss program or for toning your body, the exercise intensity should be adjusted to your own body. That’s why there is no instant way to lose weight or to build muscles. High intensity exercise is not always correlated to better result.

Want a proof ?….

Have you ever got these symptoms during or after your workout session ?

Decreasing performance
You are in a good shape, and in a high mood to have an intense exercise today. But when it comes to muscle exercise, suddenly you face a difficulty to lift the same weight you usually have. Why?

Rapid pulse
At night after exercise…your heart is still pulsing rapidly that force you to stay awake for hours. What’s wrong?

Lack of fitness motivation
You are a fitnessholic, and exercise has become your favorite activity. But today…you really don’t feel like going to the gym neither to do exercise at home. Suddenly exercise becomes a responsibility. What happened?

Decreasing immune system
Up till now you are proud of your health, as one of sport’s benefits is increasing body immune system. But lately you get sick so often even though you keep maintaining your exercise schedule. What’s wrong?

Recovery Problem
In a healthy person, recovery after workout usually takes 1-2 days time, depends on the exercise intensity. However after your last exercise, you still got soreness and exhausted after 4 days. You feel weak and lose concentration at work. Is it normal?

Lose appetite
This has gone too far! When you lose your appetite, you won’t regain your energy to do another exercise. And if you force yourself to continue your exercise, you will only torture your body!

So, what is going on here ?….

Within your routine exercise and obsession of weight loss or muscles toning, you have unconsciously come to a level of overtraining. Overtraining doesn’t mean you lift a heavier weight or run faster than usual. Overtraining happens because you do not give your body enough time to recover. This is where you need an exercise break before having another exercise.

There are two types of exercise break :

Exercise Break Between Exercises

If you used to have intense daily exercise, then you can choose cardio-muscle exercises combination in every session. However, do not train the same muscles (back & chest or triceps & biceps) exercises on the same day. To avoid overtraining, have one week exercise break after every 8 weeks of exercise. You can have a swim or enjoy other sports that you like just for fun, remember…you’re on an exercise break!

For men or women who don’t need intense exercise, and only go to the gym 2-3 days a week, you can have your exercise break between your exercises to recover your muscles.

Exercise Break Between Sets

Either cardio exercise or muscle exercise should be performed with exercise break between sets or session.

Cardio exercise
20 minutes exercise break between 2 sets of 30 minutes of static bike, is believed to burn more fat than having 60 minutes nonstop exercise. It’s because your body will use the exercise break period to get more energy from the fats. Use the exercise break period to do stretching or light treadmill.

Muscle exercise
Exercise break is very important in weight lifting exercise, to optimize your exercises. The rule of exercise break depends on your goal in having weight lifting exercise.

* For toning muscle: 30-60 seconds between sets, with minimum 10 repetition each set.

* For muscle resistance: 30 seconds between different muscles or 3 minutes between the same muscles, with 12 repetition for each muscle.

* For muscle strength: 3-5 minutes between sets, with 3-6 repetition each set.

Start a healthy exercise by inserting exercise break in your exercise schedule from today,….Happy exercising!

Exercising while pregnant can be quite a controversial issue. The argument has died down quite a bit from only a couple years ago, but there are still some that believe you shouldn’t exercise pregnant. This mind frame usually comes from more of an “old fashion” way of thinking. It was believed once that women should not have to get on their feet during pregnancy. I know a lot of you women are probably thinking about how great this is. When it comes down to improving your pregnancy, you should consider all the reasons why you should exercise pregnant first.

45) Fight chronic diseases

Exercising can help prevent and decrease many serious chronic diseases like heart problems, obesity, and many more.

44) Helps you eat healthy foods

When you exercise, you begin to see results which fuels you further. If eating healthy foods has been a problem for you in the past, exercising can help you stay on a healthy diet. The more you exercise the more you learn about your body and how to treat it.

43) Its Fun

Exercise can be very fun to do. Find an activity you really enjoy and stick with it. It only gets better once you start to see and feel results.

42) Decrease the risk of osteoporosis

As a woman, osteoporosis should be looked at very seriously. By exercising, you are increasing the density of your bones as well as improving the circulation of calcium throughout the body. Both of these are very important for improving bone health.

41) Improve Digestion

Keeping the digestive system at top notch is very important for your comfort during pregnancy. Exercise will help improve this portion of your health.

40) Look more lively

Your blood flow to your skin will increase when you exercise regularly. This will give yourself a more healthy radiant complexion.

39) Improves sex life

Hormones might be playing a large role in this during your pregnancy, but exercise has proven to improve your sex life.

38) Helps minimize varicose veins

Here’s is an easy remedy to prevent or fix vericose veins. Just exercise regularly to avoid them.

37) Strengthen the heart

Exercise can do so much for your heart. It will increase the size and strength of your heart which will improve contractile function of the heart and increase cardiac output.

36) Improves posture

Keeping your core muscles strong will help reduce your back problems and give you good posture. Shoulders back, chest out as my dad would always say.

35) Add years to your life

Exercising gives you a more healthy lifestyle. A more healthy lifestyle will only improve your longevity.

34) Increase your sense of control

Hormones are running high throughout pregnancy. Exercising regularly will help keep yourself in check.

33) Reduce constipation

Your body requires more nutrients when you exercise. If your body wants more nutrients, it will get them. This increases digestive movement and will help reduce constipation.

32) Prevent wear and tear on your body

The body goes through a lot during pregnancy. Keeping the body healthy with exercise can help reduce the wear and tear it may have. Quicker recover and the reduction of stretch marks can be helped with exercise.

31) Increased sense of well being and self esteem during and after pregnancy

Your self esteem is much higher when you feel healthier, look better, and know you are doing something which will have great benefits for yourself and your baby.

30) Reduced chances of a Caesarean birth

Recent studies have shown, women who exercise through pregnancy are more likely not to require a Ceasarean delivery.

29) Improved Blood Flow

Getting your heart pumping everyday will increase the blood flow which is great for increasing the delivery of nutrients throughout the body and to the baby.

28) Improved Nervous System

Many exercises are just everyday movements with some extra weight added. The more you do something, the more quicker your brain can respond to it next time. This is due to an improved nervous system. Your reaction time and speed of muscle contraction will be quicker.

27) Better liver function

Exercising causes your liver to function better removing the wasteful products in your body.

26) Improved Self Image

The better you look, the better you will feel about yourself.

25) Reduce depression

Exercising causes the release of endorphins which gives you a sense of happiness. It is used to treat depression quite often with good results.

24) Use calories more efficiently

Now those extra meals may not just be used to develop fat. Exercising will help distribute those calories to the right places.

23) Improves body composition

The key to having a better looking body is body composition. By keeping your body fat percentage in check during pregnancy, you are going to have an easier time losing the weight after delivery.

22) Reduces joint problems

When you become pregnant, your joints become more loose than usual. This is due to your body making more relaxin which increases ligament and tendon production. Exercising will strengthen these joints along the way decreasing pain and problems within them.

21) Improves glycogen storage

Glycogen is your muscle and liver’s store of quick energy. The more you exercise, the more your body will make.

20) Teaches the body to use energy more efficiently

A more efficient body has to be a better one.

19) Increased oxygen transportation in body

Along with having improved cardiac functions, the concentration of myoglobin in the blood is increased. Myoglobin is used to carry oxygen throughout the body.

18) More mitochondria in muscle cells

The more you exercise, the more energy your body will produce. This is done largely because more mitochondria form in the muscles.

17) More efficient transport of calcium to the body

Improved calcium transportation has many benefits of its own. Improved bone density and recover is just to name one.

16) Increased strength and stamina

With increased muscle comes increased strength and stamina. These both will play a major role in an easier labor.

15) Tones body

Just because your pregnant doesn’t mean you can’t have an improved body shape. By increasing lean muscle tissue, you are preparing yourself for an easier time getting that great body after pregnancy.

14) Increased metabolic rate

A higher metabolic rate will increase your energy levels and also help you control weight gain easier.

13) Increased coordination and balance

During your pregnancy, you want to reduce the risk of falling or stumbling as much as possible.

12) Less leg cramps

Regular exercising will increase oxygen transportation in the body which will in turn reduce muscle cramps. And, who wants muscles cramps?

11) Decreases the chance of excessive weight gain during pregnancy

If you want that body you had before getting pregnant, you won’t want to over do your weight gain during pregnancy. Exercising is a great way to keep this in check.

10) Increased chance of having labor on time or few days early

Get this thing out of me! After 9 months, I’m sure you’re ready to deliver your baby. By exercising, you are increasing your chances of delivering on time.

9) Reduce discomfort during pregnancy

There are many discomforts during pregnancy that can be helped with regular exercise. Back pain, swelling of extremities, and mood are just to name a few.

Improves flexibility, range of motion, limberness, etc

Keeping your muscles loose will help during your pregnancy to make sure you don’t over strain any muscles.

7) Lowers resting heart rate and blood pressure

By increasing cardiovascular strength, you are improving your circulation. This will ultimately lead to a lower resting heart rate and lower blood pressure.

6) Sleep Better

Sleeping is a huge part of proper recovery and maintenance from any strenuous activity in life. When you exercise, your body will be more relaxed and ready for sleep.

5) Boost energy levels

Exercising is know to increase energy levels. Your body adapts to what it does every day. When you exercise regularly, your body will adapt to provide more energy.

4) Eliminates back pain while toning butt and thighs

Strengthening your core muscles will greatly reduce if not eliminate completely the common back pain endured during pregnancy.

3) Regain your pre-pregnancy figure quicker!

This is the benefit that most women are after. Every woman will put on extra weight during pregnancy, and all of these women want to know how to get it off. Exercising during pregnancy is a key component to doing this the easiest way possible.

2) Speedier recovery from delivery

Everytime you exercise, you are breaking down your body. This allows the body to rebuild itself stronger and better each time. From doing this all pregnancy, you have conditioned your body to recover quicker. Delivery can be quite strenuous on your body and you will need time to recover.

1) HAVE AN EASIER LABOR!

Who wouldn’t want to have an easier labor? Well exercising during pregnancy is a great way to achieve this. A fit heart and conditioned muscles will help ease delivery. Controlled breathing will help decrease pain and more endurance will help with a longer labor.

Okay so this article is about ab exercises for women, while stomach exercises are important in our bid to lose belly fat, we all need to remember that we need to concentrate on full body fitness and not just on “spot reduction” stomach exercises. You need to tone muscle on your total body which will speed up your metabolism and improve the fat burning process, all helping towards our goal – “lose belly fat”.

That said, if you want to do some extra ab exercises that’s fine, it is important to strengthen our core, trunk area. This will aid with posture as well as helping to avoid painful trunk related injuries.

Just remember, if you want to lose belly fat and get toned abs, doing only ab exercises and other “spot reduction” stomach exercises simply won’t work if that’s the only exercise you are doing.

You might gain a toned six pack, but you will still have a layer of belly fat hiding it…

As well as ensuring you do a full body workout and cardio, you also need to ensure you eat a healthy, nutritious diet, avoiding sugar and salt laden processed foods and of course limiting your alcohol intake. All the ab exercises, cardio and full body workouts in the world won’t help you lose belly fat if you don’t watch what you eat.

Right, let’s get back to the reason for this article – ab exercises for women.

Many of us women have major trouble with lower ab fat as well as lower back fat, these stomach exercises will help train all of your core trunk area. The stomach exercises described here are not only safe, but are also extremely effective ab exercises for women who want to lose belly fat and achieve that toned up abdomen.
First of all, remember that before any exercise, strenuous or not, you need to do some aerobic warm-up exercises and stretches before you begin, if you don’t you may well end up injuring yourself and not be able to exercise at all, totally defeating the point of what you are trying to achieve, i.e. to lose your belly fat.

The most excellent ab exercise for women – The Ab Plank.

This is one of the most effective stomach exercises and an extremely good ab exercise for women as it is an isometric stomach exercise, meaning that it is a static exercise where you are holding a position rather than doing repeated repetitions of a strenuous movement.

To perform the plank stomach exercise, lie flat on the floor or exercise mat on your belly. Next rise up on your hands and toes, keeping your back as straight as possible. Contract your tummy muscles and hold the position for 5 seconds and then lower yourself to the ground. Repeat this stomach exercise 5 times. As you become accustomed to completing this stomach exercise, you should increase the time you hold the position until you get to a point where you can no longer maintain a flat straight posture, but don’t increase the repetitions. With this exercise you need to ensure you keep your back straight and don’t point your bum to the sky or let your hips sag, this helps to work the most muscle groups and you will gain far more if you concentrate on this point.

Important note: Please please remember to breathe while doing this exercise and relax your neck.

Whatever you do, don’t cheat!

If you let you hips sag or point your bum to the sky, this stomach exercise will not work, you need to keep your back straight at all times, breathe and relax your neck. If you’re not sure if you’re doing the exercise correctly, either get a friend to guide you or do the exercise in front of a mirror.

Think you can’t do this ab exercise?

If you feel that your overall fitness level isn’t good enough for you to be able to hold the position on your hands with straight arms, no problem, start completing this stomach exercise on your elbows instead. This is so much easier to start with and as long as you focus on keeping your back straight it makes little difference, as you gain strength by completing the exercise you can work up to completing the full exercise and gain the additional benefits from working additional muscle groups.

Variations to this excellent ab exercise for women

First, as you gain strength, try lifting one leg, straighten backwards pointing your toes before returning to having both toes on the floor, then repeat with the other leg. The next stage is a continuation to the leg stretch above, once you have you leg stretched backwards, rather than returning your leg to the floor, bring your knee up to you chest, or as close as you can get, and then return to both feet on the ground. Again repeat with the other leg.

All these variation should be done slowly, count to 10 while straightening your leg and returning, the aim is to strengthen and tone muscles, doing these exercises quickly and without effort will not do anything to lose belly fat.

Another variation!
The Side Plank

I would advise everyone to incorporate this exercise as not only does this stomach exercise reinforce the straight ab plank stomach exercise, it also works additional muscle groups to help towards your total body workout.

Lie on your side with your right hand on the floor, lift yourself up to a point where your right arm is straight, keeping your left arm at your side and keeping your body straight. Hold this position as long as you can and then return to the floor. Repeat 5 repetitions. Then turn over and repeat for your left side.

Again, if you prefer you can complete this stomach exercise on your elbows rather than on your hand; you can also alternate sides rather than completing all repetitions on one side before turning over.

The most important thing with all these stomach exercises is to keep you body straight, remember to breathe, relax your neck and complete the exercise slowly. This is an isometric exercise, not a speed trial, but that said we all need to complement these stomach exercises with some cardio exercises, sprint exercises, to get the metabolism going.