1. Low intensity exercise is best for burning fat

Nearly every treadmill, elliptical and recumbent bike have big charting showing the difference between the “fat burning” zone and the cardiovascular training zone. Most of these charts indicate that low intensity cardiovascular exercise, such as walking or jogging, are best for burning fat. It is certainly true that low intensity exercise utilizes a higher percentage of fat to fuel exercise. However, this does not mean that more fat is actually burned. We can use money as a comparison. If someone were to offer you 30% of $100 or 20% of $200, which one would you prefer? The 20% of $200 would certainly be my choice. So, while 20% is obviously less than 30% at face value, in this case, 20% of $200 equals more money than 30% of $100.

This same principal applies to exercise. As exercise intensity increases, you rely more on carbohydrate to fuel activity, but increasing exercise intensity also increases total caloric expenditure. So, at higher intensities fat simply makes up a smaller percentage of a higher total number of calories burned. At the end of the day, total fat utilization is actually very similar but higher intensity activity burns more total calories. One benefit of higher intensity activity that is often overlooked is the fact that the higher the intensity, the more fat is burned after the activity is completed.

2. Stretch before you exercise

Most of us have been told over the years that stretching should be included in our warm up before exercise. However, recent research has shown that static flexibility training should be performed after the exercise session is complete and not before (an example of static flexibility training includes reaching for your toes and holding for 30 seconds). Reasons for this include reductions in force production and power associated with static flexibility training.

Warm-ups should instead consist of activities that one, do not cause fatigue, and two, should be more similar to the activity you will be involved in. If you are going to be weight training, warm-up using lighter weight but similar movements as will be performed during the exercise session. If you are going to be running, start with a light run or brisk walk. Perform static flexibility training once your exercise session is complete and muscles are thoroughly warm.

3. Stability balls and other unstable surfaces are best for “core” and functional training

You would be hard pressed to find a health club in the United States that did not promote the use of stability balls, BOSU balls and balance discs for “core” and balance training. With this said, there is an abundance of evidence to suggest that exercises such as squats, deadlifts and leg-hip raises are far better at training your core than exercises performed on unstable surfaces.

Functional exercise implies that it will enhance functions or activities you are engaged in on a regular basis. In order for exercise to enhance functions or activities you perform on a regular basis, exercises must resemble the activities they are intended to assist. What do you do in your everyday life that remotely resembles push-ups or crunches on a stability ball? For most of us there is nothing we do that resembles an exercise performed on a stability ball. So how functional are stability balls, BOSU balls and balance discs? They’re not!

The next time you are looking to train your core or perform functional exercises, skip the stability ball and instead grab a barbell to do some squats and deadlifts.

4. Free weights are for body builders and gym rats

Have you ever had to help move a couch? Have you ever picked a kid up off the floor? Have you ever had to pick up or help move any large, heavy objects? Yes! Free weights are for you then. Since most of us would answer yes to the questions above, free weights can help all of us in ways that machines or resistance bands simply cannot. 

5. Protein is #1 for building muscle and recovering from exercise

The majority of “recovery” drinks and supplements contain large amounts of protein and very little carbohydrate. Unfortunately this misses the boat when it comes to what is needed to build muscles tissue and recover from a bout of exercise. Protein is certainly essential for building muscle tissue and recovering from exercise but in terms of total quantity, more carbohydrate than protein is needed to build muscle tissue to recover from exercise. The quantity and type of carbohydrate you should consume will differ greatly depending on the type of weight loss surgery you have had, the total number of calories you are currently consuming, the intensity of the exercise session and the duration of the exercise session.