Sydney, Sept. 3 : A new report by consumer group Choice dismisses effectiveness of tri-weekly exercise sessions, stretching before training to warm muscles and reduce injury, and "no pain, no gain" mantra as mere misconceptions.

The group says that these are nothing more than common exercising myths propagated by eager fitness instructors or lax health groups, who have not got all the facts.

Choice found out 10 myths regarding exercise regimes.

The institution found that exercising thrice a week was not enough, for according to the national physical activity guidelines, Australians should be exercising for a brief period every day.

Choice also debunked the popular myth that stretching before activity was beneficial, given most studies were mixed on its effect from helping, to hindering, to not doing anything.

There were several misconceptions that related to the difference between burning fat and burning calories, said Choice spokesman Christopher Zinn.

"There's no doubt the current focus of keeping fit is a good thing, but the habits of exercise haven't always kept pace with the latest sports science," www.theage.com.au quoted him as saying.

"The good news is that knowing the facts means you can exercise and lose weight in ways which are going to be more beneficial for the time and effort you put in," he added.