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