Fitness Quiz Answers

All these statements are FALSE. How many did you get right? Like us, you probably got quite a few wrong. That’s because the exercise buffs are discovering more about physiology and training all the time, so it’s easy to get left behind. And maybe the questions are asked in such a way that it makes it harder to get the right answer.

Here we unravel the myths and give you the very latest information. Read on if you want to get the best from your workout.

Aerobic exercise is best for fat loss.
Most experts now agree that the best exercise programme for fat loss is one that combines strength training with aerobic exercise. "Aerobic exercise burns more calories but it also results in muscle loss if you are restricting your calorie intake", says Anita Bean, author to the Complete Guide to Sports Nutrition (A&C Black Ł13.99). "The more muscle you loose the lower your metabolic rate will become and the harder it will be to lose fat". In a study by Kraemar, published in the Medicine and Science in Sports and Exercise Journal, it was found that those who follow a cardiovascular exercise programme alone can lose up to 7 lbs. of lean muscle tissue in just 12 weeks compared to a loss of only half a pound in those who include strength training in their exercise programme. This is because the strength training helps to minimize lean muscle tissue losses.
It is vital to stretch before exercising to avoid injuries.
Although stretching before exercise has been seen as the height of good practice for many years, a growing body of experts now question its effectiveness at reducing injury. In a recent study published in the Medicine and Science in Sports and Exercise Journal, a group of Australian researchers investigated the effects of pre-exercise stretching on 1,538 army recruits and found that stretching before exercise made no difference to whether an injury was sustained or not.
To avoid "bulking up" women should train with light weights.
This is one of the biggest myths around says Anita Bean. Women only have one-tenth the testosterone of a man. This means that no matter how much strength training a woman does her muscles will gain very little in size. In fact, lifting just one or two pound weights is a total waste of time. You might as well sit and read a newspaper. Proper strength training (using a heavy weight that you can no longer lift after the ninth repetition) will however, cause the muscles to become firmer, better shaped and 50% stronger after 2 months. The more muscle there is on the body the higher the metabolic rate, which leads to a reduction in the amounts of fat stored, once this happens many women will notice that they actually drop down a dress size or two. This is because muscle is stored in a far more compact form than fat.
Exercise helps you loose weight.
A good exercise programme should help you to lose fat but not necessarily weight says director of YMCA Fitness Industry Training Robin Gargrave. The two are often confused but in fact are very different. A newcomer to exercise is likely to lose fat but may gain more muscle. This will cause their weight to increase because muscle weighs more than fat.
Low-intensity, long-duration exercise is the best way to lose body fat.
Despite what many people believe, low intensity, long duration aerobic exercise (such as running) is not the best method for shedding fat, says Anita Bean. Research indicates that high intensity exercise burns fat more effectively and also speeds the metabolism, keeping it revved up for a while after you finish working out.
Exercise burns lots of calories.
People have the mistaken idea that exercise is a fabulous way to lose weight because it burns lots calories, says Penny Hunking, managing director of Energise Nutrition. In fact for the average person walking or running a mile burns about 100 calories but sitting still for the same length of time burns about 50. Therefore the extra energy you expend isn’t huge. This doesn’t mean however that dieters should give up exercise the more you the fitter you become. The fitter you are the more calories you burn because can walk briskly or run for five miles, burning 500 calories. What’s more says Penny, fit people naturally burn more fat than unfit people even at rest.
You shouldn’t eat before exercising.
In order to ensure maximum energy levels, it’s a good idea to eat a small meal an hour before exercising, says Anita. Snacks such as a small bowl of cereal and milk or a couple of bananas release sugars slowly into the bloodstream, ensuring the body has a constant supply of energy to fuel performance.
When you stop exercising muscle can turn into fat.
No. Fat and muscle are two totally different structures, says Richard Kingston, Personal Training. Muscle cannot turn into fat. If you stop exercising your muscles will shrink because they aren’t working as hard. The combination of smaller muscles and doing less exercise lowers the metabolic rate. If you continue to eat the same amount of food there will be a positive calorie intake, which will lead to fat gain. This creates the illusion that the muscle has actually transformed into fat.
A run on the treadmill is the same as a run on the road.
Treadmill running is easier than road running. On the treadmill there is little resistance and no need to propel the body forward. Therefore, to get the same benefits as road running on the flat the treadmill should be set at an incline of 2%.
The bigger the muscle, the stronger it is.
The size of your muscles has very little bearing on how strong you are. In fact, almost 80% of the initial strength gains you get from weight training come from an increase in your body’s ability to use the muscles effectively. Only 20% comes from your muscles getting bigger.

Article written by John Fitzpatrick