Exercise: Don't Believe Exercise Myths

About Us

Careers

Site Map Go

Health Care Services

Hospitals & Facilities

Health Information

Find a Doctor

Why Choose Baptist

Don't Believe Exercise Myths

Daily Bread

The LORD watches over the way of the righteous.
Psalm 1:6

Myth #1 - Doing crunches will give you great abs

Some people refer to it as a “six-pack”; those well-defined abdominal muscles you see on athletes and some celebrities. But it takes more than crunches alone to tone your tummy.

Your stomach is surrounded by three sets of muscles that give it shape: the rectus abdominus (the front muscles that form the “six-pack” and help you bend forward and back), the internal and external obliques (the muscles on the side which help you do side bends) and the transabdominus (the diagonally placed muscle that helps you rotate or twist from side to side). All three sets of muscles need to be worked regularly if you want a great looking stomach.

Of course, before you see results, you’ll need to burn off any excess fat that rests on top of your muscles. That is best achieved through aerobic exercise, like walking, jogging, biking, swimming or any other sustained activity that gets your heart rate up. If you stick to just crunches it will take 250,000 to burn just one pound of fat. Instead, check with your doctor about a regular exercise plan that includes aerobic activity and strength training.

Myth #2 - Muscle can turn into fat

Muscle and fat are two different types of tissue and one can’t turn into the other. Fat is excess energy stored in cells in a layer between the skin and muscle. Muscle tissue is active, allowing for movement and burning calories all the time. When you begin an exercise program you may gain a little weight in the beginning as you build up your muscles. As you progress and start to lose fat, you’ll see the muscles underneath. The key is sustained aerobic exercise, several days a week. Check with your doctor to see what is right for you.

Myth #3 - Low carb foods will make me lose weight

Everywhere you look you’ll see signs for “low carb” foods these days. But there’s really only one formula for losing weight: eat fewer calories than you burn each day. Carbohydrates are necessary for the body to function properly. The body and brain break them down into glycogen, an important energy source. Simple carbohydrates, like sugar, white flour, pasta, white rice and potatoes, burn quickly and don’t provide you with a lot of energy. Complex carbs, like oats, brown rice, legumes and wheat bread, burn more slowly and are usually filled with other nutrients our bodies need.

If you’d like to make some dietary changes so you can lose weight, cutting back on simple carbs can help. You can also increase lean proteins, such as fish, turkey, chicken, nuts (almonds are a great choice), beans and soy and whey products. Avoid prepackaged foods that are high in sugar, a simple carbohydrate. But take care not to overeat proteins—if you take in more calories than you burn off, you will gain weight. Adding regular exercise will also help by burning more calories. Talk to your doctor about how to make the best changes for your situation.

Published: May 11, 2004
Source: Ty Tims, Baptist Memorial Regional Rehabilitation Services
Writer: Marci Lambert

Top of Page