Common Exercise Myths
written by Carine Corsaro, Exercise Physiologist, ACSM-HFS
I will burn more fat if I exercise at a lower intensity.
Exercising at a lower intensity uses both fat and carbohydrates as fuel , fat being the main source of energy. As you start to exercise at a higher intensity, carbohydrates fuel your workouts more, but fat is still used as a source of energy.
The important thing to remember is that by exercising at a higher intensity, you not only derive greater cardiovascular benefits, you burn more calories. It doesn't matter if you're burning a little more fat or a little more carbohydrate, what matters is your caloric expenditure. The more calories you burn during your workout, the more fat (and weight) you will loose. More specifically, in order to lose one pound of fat you need to burn 3,500 calories.
If I have low back pain, I shouldn’t work out.
There are exercises that you can add into your routine to strengthen and stretch your low back that may reduce pain. Weighted back exercises or exercises done improperly may aggravate your back if you have low back conditions or experience low back pain.
I should use ankle weights or hand weights while doing cardio exercise.
Using weights on the extremities while doing cardio, increases the risk of injury, doesn’t burn that many more calories, and has you doing extra work because of the extra weight you are adding to your body. You will get more out of your workouts by increasing the time and/or intensity.
If you participate in activities that require you to exercise, while carrying something, (hiking, for example), then practice walking with a backpack or exercise with a weighted vest.
I can get rid of excess fat around my abdominals by doing crunches.
Strength training will help change your body composition and will help you burn more calories at rest, but you cannot spot reduce a specific area. Your exercise program needs to incorporate cardiovascular exercises to burn fat.
Please consult a physician before starting any exercise program.
