Myths About Fitness for Elderly
Six Myths About those Over 50
Eat or don’t eat? Walk or run? Find the truth about six myths of fitness after 50.
Myth: Stretching becomes more important as you age.
Fact: Research shows that stretching does little to prevent injuries and may even do harm. In a review of studies in Medicine & Science in Sports & Exercise, researchers found that stretching a muscle of 60 seconds or more causes a decline in performance: a stretched muscle, when released, contracts and tightens, the opposite of what you want it to do.
Myth: The best way to burn fat is to work out longer.
Fact: Exercising more does not help you lose more weight. In fact, a new study finds that it’s the intensity of the exercise that has the most impact – running five miles burns more calories than walking five miles does. Why? High-intensity exercise boosts your metabolism, says author Paul Williams, Ph.D., of Lawrence Berkeley National Laboratory.
Myth: Cardio matters more than weight training after 50.
Fact: Weight training is just as important as cardio—if not more so—as you age. “You lose muscle mass with age, which causes a loss of strength.” Says James Hagberg, Ph.D., professor of kinesiology at the University of Maryland. While a loss of strength might not be noticeable at 50, by 60 it will start to affect your ability to exercise at all.
Myth: Doing crunches will get rid of your belly fat.
Fact: Targeting a specific area of the body for fat reduction call spot training, just doesn’t work, says Hagberb. “When you exercise, you’re burning up whatever glucose and fat that’s supplied by the bloodstream,” he says, “not the fat that’s right there on your body.” The best way to get rid of belly fat? Eat smart and exercise consistently.
Myth: You shouldn’t exercise if you’re sick.
Fact: When it comes to exercise and illness, your neck is the dividing line. If your symptoms are at or above the neck—sore throat, nasal congestion, watery eyes—a workout is fine. (Unless you have a fever, then take a few days off.) if your symptoms are below the neck—chest congestion, hacking cough, stomach flu—it’s better to rest for a few days.
Myth: You burn the most fat when working out hungry.
Fact: Exercise on an empty tank and your body will tap its stores of fat for energy, right? Nope. A 2011 study in Strength and Conditioning Journal found that the body burns the same amount of fat whether the stomach is full or empty. “Exercise without eating is not good.” Maryland nutritionist Sue James says. A small snack can help fuel muscles.
Exercise on a regular basis. The more lean body mass, muscles, you have the more calories you will burn during your workout.
Try to find a fitness program you enjoy and it makes it easier to build a routine. But keep active with cardio and weight training. If you are lucky and have access to a high intensity Quick Gym/ROM you will be able to get a complete workout in just a few minutes a day.
Enjoy your healthy life!
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