Health/Fitness » Fitness

Facts You (Probably) Didn’t Know About Exercise

by Ken Hunt
EDGE Media Network Contributor
Sunday Oct 28, 2012

Fact check: now there's a term I will just bet you are sick of hearing. You sure are if you've been reading about the election debates! Inspired by the political season, I thought I would share a little fact checking of my own and give you some little known facts about exercising and keeping fit. Some you might know, but some might be a surprise.

• Stretching does not reduce the risk of sports related injury for the most part.

• Doing static stretches before a workout may actually make you weaker during the workout itself.

• People take too long to rest between sets. 60 seconds should suffice.

• Most women won't get bulky due to lifting weights. They don't have enough testosterone for that.

• The length of your workout doesn't correlate with how effective it is. Intensity is more important.

Women should lift heavy weights to develop a tight, toned and feminine body.

• It takes 48 to 72 hours for a muscle to fully recover after a strenuous strength training session.

• Ab exercises are not necessary to lose belly fat.

• You can't spot-reduce fat by doing targeted exercises.

Circuit training is an excellent way to do short and intense

• Doing lat pulldowns to the back of the neck is not a safe exercise.

• The more people talk in the gym, the less they actually train.

Chest exercises usually also work the triceps. Back exercises usually also work the biceps.

• You can do highly effective exercises with a towl.

• Working with free weights is considered more effective than using strength machines.

• Doing cardio in the morning, before eating breakfast, burns more body fat than doing it at other times.

• Walking with ankle weights holds some risks if it makes you walk incorrectly.

• Multi-jointed exercises are more metabolically expensive than isolation exercises.

• It is much easier to consume calories than it is to burn them off through exercise.

• No amount of exercising will build muscle without proper nutrition.

Metabolic workout finishers are an excellent way to boost your workout intensity and burn more fat.

• Doing exercises without proper form can lead to serious injury.

• Some exercises require a spotter and training without one is asking for trouble.

Static exercises, like the plank, can be very powerful.

• The calorie counters on cardio machines may be wildly inaccurate.

• You can lose weight with treadmills and elliptical machines, but treadmills allow you to do harder workouts.

Rowing is an excellent way to do an upper body strength workout and a cardio workout simultaneously.

• A person with bigger, bulkier muscles is not necessarily stronger than someone with less muscle mass.

• It takes 250,000 crunches to burn 1 pound of fat.

• Post-workout overeating is one of the main reasons why fitness programs fail.

Weight lifting is one of the best ways to boost your testosterone levels.

• Exercising can lead to an increase in muscle tissue well into old age.

Yoga is not a risk-free physical activity. You can get injured while doing it.

• Fit people who exercise very often may still have cellulite.

• Exercise improves insulin sensitivity and leptin regulation. This helps to reduce hunger and increase energy.

• Your non-exercise activity may burn a lot more calories that your workouts do.

• Your muscles work when you lift weights and when you lower them to the starting position of the exercise.

Diversifying your workouts helps you avoid boredom and keeps your workout routine more effective.

• You don't need to exercise in order to lose weight, as long as you maintain a calorie deficit.

Ken Hunt is the owner of New York and Miami’s Steel Gym, an AFI-certified trainer and a fitness expert with expert advice featured in the New York Times, Compete, Horizon Barcelona, La Cosmopolatina, Men’s Fitness, DailyBurn, SiriusXM and LA Talk Radio, Edge, Ethan Says, IDEA Fitness Journal, Latin Trends and many other health blogs and sites. He travels the US and Europe lecturing on physical fitness and is currently finishing his new book, The Hunt for Fitness. Under Ken’s management, Steel Gym has been named three years in a row the Number 1 gym in New York by the American Fitness Institute; three years in a row awarded the New York Award for Physical Fitness Facilities; has been named one of the Top 5 gyms in the U.S. by Muscle & Fitness Magazine; and has been given the Talk of the Town Award four years in a row for Outstanding Customer Service. Steel Gym is located at 146 W. 23rd St. in Manhattan. Call (212) 352-9876, In Florida, Steel Gym is located at5556 NE 4th CT. Miami. Call (305) 751-7591. You can e-mail Ken at or log onto for more information. You can also follow Steel Gym on and


  • , 2013-03-30 00:04:55

    I have been exercising for the past one year at and i have seen good changes in my body. Along with this your tips have also helped me a lot. Thanks for the article.

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