| Frequent and regular exercise has been shown to | | | | reality, fat tissue and muscle tissue are |
| help prevent or to cure major illnesses such as | | | | fundamentally different. However, the more |
| high blood pressure, obesity, heart disease, Type | | | | common expression of this myth "muscle will turn |
| 2 diabetes, insomnia, and depression. Researchers | | | | to fat" has a grain of truth. Although a muscle cell |
| have shown that three 10 minute walks burn as | | | | will not become a fat cell, the material that makes |
| many calories and exercise the heart as well as | | | | up muscle can in fact turn to fat. The catabolism |
| one 30 minute walk. (Strength training, on the | | | | of muscle fibers releases protein, which can be |
| other hand, appears to have continuous | | | | converted to glucose that can be burned as fuel, |
| energy-burning effects that persist for about 24 | | | | and excesses of which can be stored as fat.[9] |
| hours after the training.) Exercise can also | | | | Moreover, the composition of a body part can |
| increase energy and raise one's threshold for pain. | | | | change toward less muscle and more fat, so that |
| There is conflicting evidence as to whether | | | | a cross-section of the upper-arm for example, will |
| vigorous exercise (more than 70% of VO2 Max) | | | | have a greater area corresponding to fat and a |
| is more or less beneficial than moderate exercise | | | | smaller area corresponding to muscle. This is not |
| (40 to 70% of VO2 Max). However studies have | | | | muscle "turning to fat" however, it is simply a |
| shown that vigorous exercise executed by | | | | combination of muscle atrophy and increased fat |
| healthy individuals can effectively increase opioid | | | | storage in different tissues of the same body |
| peptides (aka endorphins, a naturally occurring | | | | part. Another element of increased fatty deposits |
| opiate that in conjunction with other | | | | is that of diet, as most trainees will not |
| neurotransmitters is responsible for exercise | | | | significantly reduce their diet in order to |
| induced euphoria and has been shown to be | | | | compensate for the lack of exercise/activity. |
| addictive), positively influence hormone production | | | | Abdominal muscles |
| (i.e., increase testosterone and growth hormone), | | | | Abdominal muscles are like any other muscle |
| and help prevent neuromuscular diseases.[8] | | | | tissue; they don't necessarily respond to hundreds |
| These benefits are not as fully realized with more | | | | of repetitions. If an individual can easily do 15 reps |
| moderate exercise. | | | | of any abdominal exercise, they should consider |
| Both aerobic and anaerobic exercise also work to | | | | switching exercises or adding resistance. |
| increase the mechanical efficiency of the heart by | | | | Abdominal muscles can be over-trained like any |
| increasing cardiac volume, or myocardial thickness | | | | other muscle. It is important that abdominal |
| Many myths have arisen surrounding exercise, | | | | muscles have enough rest to recover from a |
| some of which have a basis in reality, and some | | | | bout of exercise. Over-training will result in |
| which are completely false. Myths include: | | | | diminished gains. Many conventional abdominal |
| That excessive exercise can cause immediate | | | | exercises solely tone the superficial muscles of |
| death. Death by exercise has some small basis in | | | | the abdomen whereas core-stability exercises, |
| fact. Water intoxication can result from prolific | | | | such as the plank, target internal muscles in the |
| sweating (producing electrolyte losses) combined | | | | abdomen which may be more conducive to |
| with consumption of large amounts of water (e.g. | | | | obtaining a flatter stomach. Futhermore, men and |
| when running a marathon). It is also possible to die | | | | women all have the same anatomy that responds |
| from a heart attack or similar affliction if overly | | | | the same way to exercise. Men and women must |
| intense exercise is performed by someone who is | | | | follow the same rules regarding diet, exercise and |
| not in a reasonable state of fitness for that | | | | life-style to achieve aesthetic and health related |
| particular activity. A doctor should always be | | | | goals. |
| consulted before any radical changes are made to | | | | Too much exercise |
| a person's current exercise regime. | | | | Too much exercise can be harmful. The body |
| Weightlifting makes you short or stops growth. | | | | part needs at least a day of rest, which is why |
| One caveat is that heavy weight training in | | | | most health experts say one should exercise |
| adolescents can damage the epiphyseal plate of | | | | every other day or 3 times a week. Without |
| long bones. | | | | proper rest, the chance of stroke or other |
| Targeted fat reduction | | | | circulation problems increases, and muscle tissue |
| It is a common belief that exercise and training a | | | | may develop slowly. |
| particular body part will preferentially shed the fat | | | | Inappropriate exercise can do more harm than |
| on that part; for example, that doing sit-ups is the | | | | good, with the definition of "inappropriate" varying |
| most direct way to reduce subcutaneous belly fat. | | | | according to the individual. For many activities, |
| This is false: one cannot reduce fat from one | | | | especially running, there are significant injuries that |
| area of the body to the exclusion of others. Most | | | | occur with poorly regimented exercise schedules. |
| of the energy derived from fat gets to the | | | | In extreme instances, over-exercising induces |
| muscle through the bloodstream and reduces | | | | serious performance loss. Unaccustomed |
| stored fat in the entire body. Sit-ups may | | | | overexertion of muscles leads to rhabdomyolysis |
| improve the size and shape of abdominal muscles | | | | (damage to muscle) most often seen in new |
| but will not specifically target belly fat for loss. | | | | army recruits.Another danger is overtraining in |
| Instead, such exercise may help reduce overall | | | | which the intensity or volume of training exceeds |
| body fat, affecting all parts of the body as | | | | the body's capacity to recover between bouts. |
| determined by genetics. In fact, belly fat will often | | | | Stopping excessive exercise suddenly can also |
| be the last fat removed from the body. | | | | create a change in mood. Feelings of depression |
| Muscle and fat tissue | | | | and agitation can occur when withdrawal from the |
| Some people incorrectly believe that muscle tissue | | | | natural endorphins produced by exercise occurs. |
| will turn into fat once a person stops exercising. In | | | | |