Facts & Fallacies The higher the intensity the more energy I burn up. This is correct for similar exercise times, eg, exercising at 75% max HR for 10 mins will use more energy than exercising at 65% max HR for 10 minutes. Note, however, that at higher intensities, CHO’s are the primary fuel source. Remember, the key is time. Exercising for 1 hour at 60% max HR will burn more fat than exercising at 75% for 10 minutes, and the longer you go the more fat you burn.
Note also that after lower intensity fat burning exercises, the free fatty acids which are floating in the bloodstream will give you a feeling of satiety. Not only will you be burning fat, but you will also feel less inclined to eat so much.
The more I exercise the more I can eat. True, if your aim is to maintain your weight, however, the key to weight loss is to burn up more energy than you consume. If you are overweight, remember, you have plenty of stored energy sitting in the body.
By exercising specific body areas I can spot reduce. This is a fallacy. The energy required to complete 100 situps may just as easily come from the upper arms as from the abdomen. Exercise may reduce circumference of the problem areas by toning but the only true way to reduce these spots is an over-all diet and exercise program.
When I lose fat I will weigh less. BEWARE, muscle mass is heavier than fat, and when you increase the amount of exercise you do you will also increase your muscle mass. In the beginning this may lead to an increase in weight, even though you have lost fat. Don’t be discouraged. Try forgetting about the scales for a few months and take notice of the way you look in the mirror or the way you feel. These may be better indicators.
Above all, have patience!
Losing weight will involve you changing both your eating and exercising habits, and remember, it doesn’t stop when you achieve your goal. To keep weight off you will have to maintain your good eating and exercising habits.
Reference: Gym Instructor Module (Handbook) 1997 , pp 50-51