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Everyone wants to sound knowledgeable, especially when approached by newcomers to the exercise culture for advice. “Oh!" say these know-alls. “I have gone through the whole grind and have almost become an expert on what one should or should not do! Just ask me!" Not to discount what they might come up with, but it is always better to go to the actual experts for guidance especially as each one's exercise program depends on their fitness levels as well as state of health. Even while I say that, I would like to bring to your notice some of the common theories that are doing the rounds and which sound so plausible that we are inclined to believe they are true.

“Just see that you work out hard and as often as possible! Otherwise the whole exercise will be a waste!"

How often have we heard that one? It is enough to put you off from even starting out to exercise leave alone maintaining one! However, you can relax! Research tells us even a little exercise is better than none. You can improve your heart condition by just walking for an hour twice a week or indulging in your favourite hobby, gardening " it is sufficient to reduce the risk of heart disease. But please! This does not mean that you need not do it on a daily basis " it is just to show the relative effect of exercise on the body.

“Why don't you exercise at low intensity but try doing it for a long time! This way you will burn up more fat!"

is another theory that is doing the rounds. But be aware that it is not the percentage of exercise energy that comes from fat but the number of calories that you have managed to burn as a result of the workout. So this means that the faster you walk the more the number of calories you burn every minute. However, it will do you good to remember that such exercise will be high intensity and you may not be able to sustain the pace for very long especially if you are new to the whole thing. Therefore, it may be safe for you to start at a lower intensity and then gradually work your way up.

“Why don't you just practice yoga? It is gentle enough and is a totally safe exercise."

True that yoga is truly excellent to practice on a daily basis but it is also true that some yoga exercises are quite demanding and rigorous. They will need total mind-body concentration especially where the breathing technique and holding the poses are concerned. So see to it that you have a qualified instructor who will guide you in all these nuances if you want to have an effective and safe workout!

“You will succeed in losing weight and get good results if you exercise for a long time with total concentration"

Not true. How effective your exercise is depends a lot on your genetics. Response to the program will vary from person to person and results may show quickly in one while it may be indefinitely delayed in another. So don't go by whatever experience your friends have " as yours may be totally different!

“Want to lose weight? Just go in for regular exercise! You won't need to do anything else!"

Nothing can be further away from the truth. For most people, it is a combination of diet and exercise that will work best. Just a crash diet or only exercise may not be sufficient if you have to lose even a few kilos. What you need is planned weight reduction under proper supervision and guidance as this will help you to lose weight and maintain the weight loss afterwards.

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“Be careful if you are advised strength training especially if you want to lose weight! You will only end up looking bulky!"

is one more friendly, well-meaning advice. On the contrary, most experts feel that both cardiovascular and strength training exercises are vital for maintaining a healthy body weight. It is a fact that one can maintain muscle mass and also decrease body fat percentage with strength training.

“Don't tell me you are going for water exercises? That is meant for senior citizens or people with injuries!"

Again, a theory that has no validity. In fact, it has been proved that fitness programs in water can not only be highly invigorating but can also be challenging and improve general fitness and weight loss. Successful athletes often practice water based exercises for toning their bodies.

“Don't waste your time doing ineffective exercises like Tai Chi or yoga! They are too slow to have any beneficial effect!"

Says who? ask researchers who rave about the benefits one can derive from these forms of exercise. People with low back pain who are generally advised against taxing their bodies too much stand to benefit immensely from Tai Chi. They find that their bodies have become more flexible with improvement in balance and coordination, improved posture and stress management as both Tai Chi and Yoga are basically a combination of mind-body exercises.

“Oh! You are too overweight to really benefit from exercise! Why bother?"

Nothing can be further from the truth. Obese or just overweight, you will stand to benefit if you exercise regularly. Definitely, your risk of cardio vascular diseases is reduced as compared to people leading sedentary lives. You can improve your fitness levels slowly once you have got used to exercising.

"There is no point in exercising at home! Just go to a gym for best and fast results!"

Hmmm.... not true again! Most people find it easy to stick to a home-based program that they can do at their own pace and also be consistent without cooking up excuses to avoid the gym! Maybe just getting a treadmill or an elliptical machine may solve the problem for most people! I have known of some friends who simply jump on to their treadmills many times during the day or whenever their time permits!

So these then are some common myths that we have managed to blast in an effort to make you more aware of the recent trends of thought and theory. Do get back to us if you have heard of others that need to be analysed and dissected!