5 Fitness Myths You Need to Forget.
by Reader's Digest Magazine, on Thu Jul 29, 2010 1:07pm PDT236 CommentsPost a CommentRead More from This Author »Report Abuse.. From What Works What Doesn't
To be fit you need to stop letting myths like these hold you back.
در این مقاله توضیح داده می شود که
1- راه رفتن به اندازه دویدن در صورتیکه در هر دو یک مسافت طی شود در کاهش وزن موثر است
2- ورزش گرسگی را زیاد نمی کند
3- غذایی که می خورید بر وزن شما موثر است. می توانید با انتخاب نوع غذا در کاهش وزن خود موثر باشید.
4- کنترل تغذیه به تنهایی در کاهش وزن موثر نیست ورزش نیز در کنار کنترل غذا مورد نیاز است
5- عصرها بهترین زمان برای ورزش های سنگین است ولی اگر شما فقط می خواهید پیاده روی و ورزش سبک کنید تفاوت خاصی در زمان انجام آن نیست
1. Walking is not as effective as running.
Sure, you'll burn about twice as many calories running for 30 minutes than walking for 30 minutes. But if a runner and a walker cover the same distance, they burn about the same number of calories. So if you're willing to take the 'slow route,' you'll likely lose just as much weight. In fact, studies have proved that how long you exercise matters more than how hard you exercise.
2. Exercise increases hunger
It's a common misconception: If you burn hundreds of calories during a workout, you'll end up eating more. But research shows that exercise has no effect on a person's food needs, with the exception of endurance athletes who exercise for two hours a day or more. In fact, research shows that exercise often suppresses hunger during and after the workout.
Plus: 12 Ways to Jump-Start Your Metabolism
3. It doesn't matter where your calories come from
Calories are not created equal. First, some foods (in particular, proteins) take more energy to chew, digest, metabolize, and store than others. Others (such as fats and carbohydrates) require fewer calories to digest and store. Second, different food types have different effects on your blood sugar. Refined carbohydrates (think white bread, cookies, and fruit drinks) raise blood sugar levels dramatically, which encourages fat storage, weight gain, and hunger. Fibrous foods like apples, as well as proteins, raise blood sugar less, making them friendlier to your waistline. Finally, foods that contain a lot of water, such as vegetables and soup, tend to fill the belly on fewer calories, so you'll stop eating them way before you stop eating more calorie-dense foods.
4. Diet alone is enough for sustained weight loss
You'll lose weight in the short term by slashing calories, but experts say exercise is what keeps pounds off for good. Exercise burns calories, of course. It also builds muscle, which takes up less space than fat. Muscle tissue also requires more calories to sustain it than fat tissue does. In other words, the more muscle tissue you have, the more calories you'll burn at rest. In fact, some studies suggest that over the long term, if you had a choice of eating consistently less or exercising consistently more, exercise would be the better weight-loss choice.
Plus: 11 Healthy Ways to Load Up on Lean Protein
5. There is no best time for exercise
If you're simply walking to get healthy or take off some weight, it doesn't matter when you do it, as long as you do it. But if you're an athlete looking for the best-quality workout, choose the late afternoon, when body temperature is highest. Muscles are warm, reaction time is quick, and strength is at its peak. If you push yourself harder as a result, you will burn more calories.
Popular Links:
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Sign up for the 13 Things newsletter to receive insider secrets. .
Related: health, fitness, diet myths
by Reader's Digest Magazine, on Thu Jul 29, 2010 1:07pm PDT236 CommentsPost a CommentRead More from This Author »Report Abuse.. From What Works What Doesn't
To be fit you need to stop letting myths like these hold you back.
در این مقاله توضیح داده می شود که
1- راه رفتن به اندازه دویدن در صورتیکه در هر دو یک مسافت طی شود در کاهش وزن موثر است
2- ورزش گرسگی را زیاد نمی کند
3- غذایی که می خورید بر وزن شما موثر است. می توانید با انتخاب نوع غذا در کاهش وزن خود موثر باشید.
4- کنترل تغذیه به تنهایی در کاهش وزن موثر نیست ورزش نیز در کنار کنترل غذا مورد نیاز است
5- عصرها بهترین زمان برای ورزش های سنگین است ولی اگر شما فقط می خواهید پیاده روی و ورزش سبک کنید تفاوت خاصی در زمان انجام آن نیست
1. Walking is not as effective as running.
Sure, you'll burn about twice as many calories running for 30 minutes than walking for 30 minutes. But if a runner and a walker cover the same distance, they burn about the same number of calories. So if you're willing to take the 'slow route,' you'll likely lose just as much weight. In fact, studies have proved that how long you exercise matters more than how hard you exercise.
2. Exercise increases hunger
It's a common misconception: If you burn hundreds of calories during a workout, you'll end up eating more. But research shows that exercise has no effect on a person's food needs, with the exception of endurance athletes who exercise for two hours a day or more. In fact, research shows that exercise often suppresses hunger during and after the workout.
Plus: 12 Ways to Jump-Start Your Metabolism
3. It doesn't matter where your calories come from
Calories are not created equal. First, some foods (in particular, proteins) take more energy to chew, digest, metabolize, and store than others. Others (such as fats and carbohydrates) require fewer calories to digest and store. Second, different food types have different effects on your blood sugar. Refined carbohydrates (think white bread, cookies, and fruit drinks) raise blood sugar levels dramatically, which encourages fat storage, weight gain, and hunger. Fibrous foods like apples, as well as proteins, raise blood sugar less, making them friendlier to your waistline. Finally, foods that contain a lot of water, such as vegetables and soup, tend to fill the belly on fewer calories, so you'll stop eating them way before you stop eating more calorie-dense foods.
4. Diet alone is enough for sustained weight loss
You'll lose weight in the short term by slashing calories, but experts say exercise is what keeps pounds off for good. Exercise burns calories, of course. It also builds muscle, which takes up less space than fat. Muscle tissue also requires more calories to sustain it than fat tissue does. In other words, the more muscle tissue you have, the more calories you'll burn at rest. In fact, some studies suggest that over the long term, if you had a choice of eating consistently less or exercising consistently more, exercise would be the better weight-loss choice.
Plus: 11 Healthy Ways to Load Up on Lean Protein
5. There is no best time for exercise
If you're simply walking to get healthy or take off some weight, it doesn't matter when you do it, as long as you do it. But if you're an athlete looking for the best-quality workout, choose the late afternoon, when body temperature is highest. Muscles are warm, reaction time is quick, and strength is at its peak. If you push yourself harder as a result, you will burn more calories.
Popular Links:
15 Secret Ingredients to Transform Your Meals
20 Secrets Your Waiter Won't Tell You
15 Foods You Should Never Buy Again
11 Ridiculous Laws
10 Simple Ways to Stop Bedroom Clutter
12 Funny Warning Signs
13 Best Pun Cartoons
13 Things a Burglar Won't Tell You
13 Secrets Your Bartender Won't Tell You
13 Teacher Secrets
Sign up for the 13 Things newsletter to receive insider secrets. .
Related: health, fitness, diet myths
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