Physical fitness is today's hot topic. And everywhere you turn you hear something new. But is it all true?

The more you sweat, the more fat you burn

This myth has encouraged people to work out in extreme heat or wear layers of clothes or rubber or plastic weight-loss suits in the hope of sweating fat off. Unfortunately, it's water they're losing, not fat.

Fat burns when it is used as a fuel source for exercise, which doesn't happen initially. When you first begin to exercise, you burn carbohydrates or sugars. It takes about 20 minutes of easy to moderate aerobic activity before the transition from burning sugars to fat begins. (Aerobic exercise is any rhythmic and continuous activity that uses oxygen and large muscle masses of the body, such as the arms and legs. Examples are bicycle riding, jumping rope, walking, jogging, aerobic dance, and swimming.) So, to burn the flab, plan on working out at least 40 minutes.

If you stop working out, your muscles will turn to fat

If you decrease your activity and continue to eat the same or more, you may gain back that spare tire that you worked so hard to lose. It's not, however, because your muscles turned to fat. Muscles may atrophy or lose their tone, but they won't turn to fat. Muscle is muscle and fat is fat.

Exercise increases appetite

This is true for hard or intense exercise that lasts for 60 minutes or longer. Moderate exercise that is less than 60 minutes, however, will probably reduce your appetite for one to two hours.

Exercise always lowers blood sugar Generally, exercise will lower blood sugar and it's best to prepare for exercise by eating before you start out. If your blood-sugar level is above 250 mg/dl, however, exercise could make it rise even higher.

You can get fit in 10 minutes a week

This and similar claims are common, but untrue. There are no shortcuts to getting fit. Becoming fit takes work and the general rule is 20 minutes of aerobic activity three times a week. Consistency is the key. If you miss a day or two, don't try to compensate by doing double duty--you open yourself up to injury.

No pain, no gain

Many people tend to overdo their exercise programs looking for quick results. Doing so, however, may prove to be your downfall by resulting in injury or sore muscles.

Your best bet is to start any exercise program slowly and gradually increase the workout.

We start people out with 15 minutes of stretching, 30 to 40 minutes of walking or walking/jogging, and end with 10 more minutes of stretching. This gives people a good beginning without the pain or injury.

Electric stimulation

Electric stimulation may help make a muscle contract and tone it slightly, but this technique can't take the place of exercise, and it certainly won't help you lose weight. If you want to decrease body fat, you must do aerobic exercises.

體能是當(dāng)今的熱點(diǎn)話題。走到哪我們都會(huì)聽(tīng)到一些關(guān)于體能的新鮮話題。但這些都是正確的么？

出汗越多，脂肪燃燒得越多

這個(gè)觀念鼓舞著希望通過(guò)流汗將脂肪流掉的人們做極熱運(yùn)動(dòng)，穿多層衣服或橡膠，塑料類減肥服裝。但，很不幸的是，流掉的是水分。不是脂肪。

脂肪只有在運(yùn)動(dòng)中作為一種能量才能消耗，并不出現(xiàn)在運(yùn)動(dòng)的初期。剛開(kāi)始做運(yùn)動(dòng)時(shí)會(huì)消耗碳水化合物和糖類。在從消耗糖類轉(zhuǎn)化到消耗脂肪之前需要至少20分鐘左右的溫和的有氧運(yùn)動(dòng)。（有氧運(yùn)動(dòng)指任何有節(jié)奏，連續(xù)的耗氧并需要運(yùn)用身體的大量肌肉的運(yùn)動(dòng)，如胳膊和腿腳。例如：騎自行車，跳繩，步行，慢跑，有氧舞蹈和游泳。）因此，要想燃燒脂肪，至少要鍛煉40分鐘。

如果停止鍛煉，肌肉會(huì)變成脂肪

如果減少運(yùn)動(dòng)量還是吃那么多或者更多，之前努力減下的肥肉還會(huì)反彈回來(lái)。這個(gè)，怎么說(shuō)呢，并不是你的肌肉轉(zhuǎn)化成脂肪。肌肉可能會(huì)萎縮或失去彈性，但是不可能變成脂肪。肌肉是肌肉，脂肪是脂肪。

運(yùn)動(dòng)增強(qiáng)食欲

對(duì)于持續(xù)60分鐘或更長(zhǎng)時(shí)間的激烈運(yùn)動(dòng)來(lái)說(shuō)，這個(gè)是事實(shí)。而對(duì)于少于60分鐘的適度運(yùn)動(dòng)來(lái)說(shuō)，卻極有可能在1~2個(gè)小時(shí)內(nèi)減弱食欲。

通常，運(yùn)動(dòng)總是會(huì)降低血糖。因此，最好能在開(kāi)始準(zhǔn)備運(yùn)動(dòng)之前吃點(diǎn)東西。如果你的血糖濃度在250mg/dl以上，運(yùn)動(dòng)只會(huì)讓血糖濃度升得更高。

每周10分鐘讓你更健康

這個(gè)觀點(diǎn)或者相似的其它觀點(diǎn)是很常見(jiàn)的，但卻是不正確的。健康沒(méi)有捷徑。健康需要鍛煉，一般規(guī)律是每周三次時(shí)長(zhǎng)20分鐘的有氧運(yùn)動(dòng)。持之以衡才是重點(diǎn)。不要試圖做雙倍的運(yùn)動(dòng)彌補(bǔ)你錯(cuò)過(guò)一兩天的動(dòng)動(dòng)－－這只會(huì)讓你更容易受傷。

不勞無(wú)獲

許多人由于急于求成而傾向于運(yùn)動(dòng)過(guò)量，然而，這么做只會(huì)造成受傷或肌肉酸疼而加速體質(zhì)的衰弱。

做任何運(yùn)動(dòng)計(jì)劃最好是慢慢地逐步增加運(yùn)動(dòng)量。

我們讓人們先做15分鐘伸展運(yùn)動(dòng)開(kāi)始，，30~40分鐘步行或步行/慢跑，然后以10分鐘的整理運(yùn)動(dòng)結(jié)束。這樣能讓人有一個(gè)沒(méi)有疼痛和受傷的好的開(kāi)始。

電激

電激可能會(huì)幫助肌肉收縮并保持彈性，但這項(xiàng)技術(shù)并不能代替運(yùn)動(dòng)。而且肯定不會(huì)幫你減肥。如果你想減掉身上的脂肪，你必須做有氧運(yùn)動(dòng)。