Traditional theories show that our bodies use the most fat as a fuel source during exercise up to 60% of our maximum heart rate. In the gym or park this roughly equates to a steady pace that can be maintained for some time, leaving the participant breathy but not breathless. Although for the average person this is true recent studies show that for different individuals the point at which fat burning decreases as intensity of exercise increases varies greatly. Some subjects tested were still burning a relatively high proportion of fat right up to maximal effort (90% of maximum heart rate) while others went anaerobic (making energy without using fat or oxygen) at 40% of maximum heart rate. So although the theory can be true for many, the rule of thumb is that intensity wins over duration. Doing interval training or exercising at a higher intensity for less time (20 minutes for example) will not only make you fitter faster, leave you burning calories after exercise for longer (afterburn) but will also burn more fat. Although you are burning a smaller percentage of fat at this higher level, it’s a smaller percentage of a much higher total of overall calories burned. It’s like selling 50 t-shirts at a profit of £5 each (low intensity) as opposed to selling 100 t-shirts at £3 each. Exercising at a higher intensity for a shorter time also has the advantage of fitting into the day a bit better.

This one in most certainly false. Your weight is a two sided equation, energy in versus energy out. Even if you are exercising lots, a surplus in energy will always be stored as fat. The only way to maintain a healthy weight is to match what you expend with what you take in. If you need to lose weight than you will have to take in less than you put in! Quite simple really. Yes exercise will help tremendously in increasing the output, so that if you can exercise AND eat well then you will get smaller. But even if you burn 1000 calories a day and eat 1200 calories a day extra then you will get fatter. Many personal trainers in London preach the importance of reducing fat, but this is a generalisation. We NEED good fats (vegetable oils and fish oils)  but it’s the man made and animal fats that are bad for us and will make US fat. It’s just as important to avoid processed carbohydrates and refined sugars. No mater how much exercise you do you still need good varied and natural foods. Have a look at out personal trainer guide to nutrition on the Knowledge page of this site.

Having said that, running the right way, for the right duration, with good footwear (we recommend Asics), possibly with some walking intervals if you are a beginner and are overweight is one of the cheapest, most effective and enjoyable ways of getting fitter, burning fat and getting smaller. The weight bearing nature of running can encourage good bone density, strong connective tissue and strong synergists and fixators: these are the muscles that help you balance and that support the joints. Running also has the benefits of being cheap (no gym membership needed) and also gets participants outdoors into the world which adds to the enjoyment. Our personal trainers in the Windsor and Maidenhead areas are also spoilt for choice with lots of scenic runs along the Thames, Windsor Great Park and other green spaces. It also releases LOTS of endorphins, the feel good natural hormones that we make during  vigorous exercise.

As with so many things, there are pluses and minuses, but done the correct way the benefits of running, in our opinion, far outweigh the disadvantages, it’s just a matter of doing it the right way. Start at your own level; 1 minute running followed by 1 minute walking might be all you can manage for now, but progress will come and soon you will be able to move up to a 2 minute run and a 1 minute walk and so on. If in any doubt you could always have a session or two with one of our personal trainers who can advise how much and what sort of running will be best for you. Remember also the importance of keeping any training programme varied, and NEVER to omit some strength training in addition to running. And don’t forget to stretch!!

1-Sit ups will get rid of a flabby tummy. 

False. You can do 1000 sit ups a day and if you are stil eating more energy than you are putting out then you will keep your fat tummy. This myth is closely connected to the “spot toning” theory that says you can exercise a particular area and lose fat in that area alone. This is not the case. Altgough you can tone your arms, for instance, and they may begin to look slightly better, the muscle tone is only beginning to show despite the layer of fat on top that will remain. The body takes fat when needed from all over, all at once, and contrary to belief will do so fairly evenly. Some things seem to get thinner before others during weight loss, but this is simply because some areas are less fatty than others, the areas that are fattest will take longer to appear toned, and areas thet were not holding much fat will be revealed sooner. If you want to have a flat tummy then you need to burn fat. The best way of doing this is to eat slightly less energy then you expend. One of the best ways of doing this is to increase the metabolic rate by building muscle tone. The bigger the muscle group the more effect it will have on this rate, so clients need to do “big bang” exercises. Crunches and sit ups only work the abdominals, a small muscle group, so their effect will be limited. Lunges, squats, push ups and bent over rows however work lots of things at once and toning this way will make you burn fat thus gaining a flat tummy. Out tutor at Premier Global Windsor (the guy who traines personal trainers) would frown (a lot) on crunches given to clients in a programe. They only work a small area and take up time in which you could be doing more efective things. We get lots of personal trainer clients coming to us from all parts of  Berkshire, Windsor and Maidenhed who have been doing lots of gym work and not really getting there. Many times this is because they are not doing the right things in the gym and are doing too many CRUNCHES!! For a simple and effective routing have a look at the video piece I did with the Maidenhead Advertiser on the knowledge  page, and do it 3 times a week!