Posted by Dr. Rachael Keilin
3 Exercise Myths LapBand Patients Can’t Afford to Ignore
1) Low intensity exercise for a longer period burns more fat.
While it is true that very intense bursts of activity use the glycogen in muscle for energy, not fat, the truth of the matter is that how much fat you lose from doing exercise depends not so much on how intense or how easy it is, but how many calories overall you expend in doing it.
You need to walk three times as long as you need to run to burn the same number of calories. So yes, long low intensity exercise will burn fat, but high intensity exercise will burn fat, too, but faster and may give you a metabolic “boost” for a little bit afterwards, too. In the end, all of the glycogen used by your muscles in quick, intense bursts of exercise gets replaced by your body….by burning fat to create the glycogen.
2) Doing crunches will give you 6 pack abs.
Exercising a muscle makes that muscle stronger, leaner and appear more toned. But you cannot reduce fat in a specific place by exercising the underlying muscle. You can’t get a flat belly through sit-ups alone because exercising the muscle doesn’t burn off the overlying fat.
Exercising any muscle helps burn fat and thus overall makes you more fit appearing, but you won’t make all of the loose skin on your arms disappear simply by doing triceps extensions.
3) If it doesn’t hurt, it can’t be working right.
This goes back to the days of “no pain, no gain”. It’s true that if you lift heavy weights you’re likely to be sore the next day (this is called DOMS or delayed onset muscle soreness). But the more fit you become, the less likely it is that you’ll experience pain after exercising, even exercising intently. It doesn’t mean that your muscles and your heart aren’t getting a work-out, it just means that your body is better at accommodating the strain.
This rule is especially true with pain during a work-out itself - if you feel pain in the muscle that you’re exercising, or a sharp pain in a joint or tendon when you’ve never had anything like it before, then stop!
Feeling out of breath and uncomfortable as you reach for that last round of a circuit or that last bend around a track is one thing - that’s good discomfort. But chest pain or sharp knee pain is quite another and is usually a sign from your body that it’s time to quit.