Gold Member Badge


  • You're all caught up!

Fallacies & Facts About Physical Exercises

author image Bethany Kochan
Bethany Kochan began writing professionally in 2010. She has worked in fitness as a group instructor, personal trainer and fitness specialist since 1998. Kochan graduated in 2000 from Southern Illinois University with a Bachelor of Science in exercise science. She is a Certified Strength and Conditioning Specialist, Certified Personal Trainer, Medical Exercise Specialist and certified YogaFit instructor.
Fallacies & Facts About Physical Exercises
woman lifting weights in gym with help of trainer Photo Credit: Chris Clinton/Digital Vision/Getty Images

Exercise will improve your health and can help you lose unwanted pounds. These are not fallacies, but facts, according to organizations such as the American College of Sports Medicine and the American Council on Exercise. However, there is much confusion regarding how exercise affects the body and the best ways or methods to lose weight. You need to expose the fallacies and learn the facts in order to get the most out of your workouts.

Video of the Day

Spot Reduction

gym class doing crunches
gym class doing crunches Photo Credit: Antonio_Diaz/iStock/Getty Images

Many people believe that if you want to shrink a specific area of your body, you need to exercise specifically for that body part. Unfortunately, this is not true. If you have excess body fat around your abdominal area, doing hundreds of repetitions of different ab exercises will not decrease the fat covering your mid-section. You need to perform cardiovascular exercise to decrease body fat from your entire body, then perform exercises to strengthen and tone your muscles.

Fat-Burning Zone

cardio class working on exercise balls
cardio class working on exercise balls Photo Credit: Andres Rodriguez/Hemera/Getty Images

Another common concept in exercise is that of the fat-burning zone during cardiovascular exercise. Some people believe that you should perform low- to moderate-intensity exercise if you want to lose weight because you are burning fat. In low-intensity exercise, the percentage of fat is higher, while the higher your intensity, the more carbohydrate you burn. However, you burn more total calories and more from fat when you work out harder.

For example, say you burn 200 calories during a low-intensity workout and 60 percent, or 120, are from fat. If you exercise at a high intensity, you may burn 400 calories and 35 percent, or 140, are from fat. Overall, you will burn more total and fat calories exercising at a higher intensity.

Weight Training and Big Muscles

woman lifting weight in gym
woman lifting weight in gym Photo Credit: GeorgeRudy/iStock/Getty Images

Women are often told to avoid resistance, or weight, training because they will get big muscles and look bulky. This is false. In general, it is harder for women to add muscle to their bodies, according to the National Strength and Conditioning Association. Training for muscular size, or hypertrophy, is very specific and takes a lot of time and planning. Performing resistance exercise two to three days per week will not give you big muscles, but a toned and lean physique.

Cardio and Weight Loss

cardio class also lifting weights
cardio class also lifting weights Photo Credit: Monkey Business Images/Monkey Business/Getty Images

Another common fallacy is that if you are overweight and want to lose weight, you should do cardio and skip the weights. Cardiovascular exercise is the major component of a weight-loss and fitness program. It burns a lot of calories and is essential for weight loss. However, resistance training adds lean muscle tissue to your body. Muscle is metabolically-active, so the more you have, the higher your metabolism. This means you burn more calories even at rest. Resistance training should be done two to three days per week as part of your weight-loss exercise program for the best results.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media