Avoid These Top 5 Workout Myths
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Avoid These Top 5 Workout Myths
Do you know the health and fitness industry is plagued by an
over abundance of workout myths? A myth is a fiction or half
truth, especially one that forms part of an ideology. Rob tells
Jen about a new fitness program that is suppose to deliver
amazing results; Jen tells Ted, and Ted then tells Pam, but only
half of what Rob said. Confused? Just image how confusing Rob’s
“cutting edge” theory has become. And the funny thing is, Rob
made this up by telling people they will lose 3 inches from
their bellies, and hips by holding their breath for 30 seconds.
Rob, without any scientific backing, dreamed this all up.
The sad thing is most people believe what they hear from
so-called uninformed myth spreaders. After consulting with
thousands of people, I have heard every possible workout myth
known to man, and continue to de-bunk myths daily. Listed below
are my all time 5 favorite workout myths. Always look for the
science and logic behind what people claim. Don’t automatically
assume it is true unless studies back it, or specific
quantitative results are shown.
After reading my 5 workout myths, you will be able to finally
protect your own workout results, and share the fitness truth
with others.
MYTH 1 – Doing crunches, or abdominal work will decrease fat in
the stomach area (If you do thousands of crunches, then you will
have a flat stomach.)
This is what some infomercials preach. They state you can obtain
a flat, beautiful, stomach by using their simple ab machine. All
you need to do is exercise 2 minutes per day, and voila!
Please note, dear reader, you can’t SPOT REDUCE! By doing a
specific exercise for a certain muscle does not make fat
suddenly vanish. Fat is lost over time by burning more calories
than the body consumes on a regular basis. Fat will then
disappear throughout your entire body, and you don’t have
control of where it comes off. Doing a certain exercise for a
specific muscle will only guarantee a stronger, more fit muscle.
The SECRET keys to fat loss are decreasing caloric intake,
increasing activity for an extended period of time, and
incorporating a workout of strength, cardio, and flexibility.
MYTH 2 – Lifting heavy weight for 8-12 reps will build big
muscles (especially women.) You should lift very light weights
and do a lot of reps, 20 +.
This is one that NEVER seems to go away. It keeps coming back to
haunt me again,and again, and again. Ladies, doing heavier
weights WILL NOT suddenly turn you into the Incredible Hulk.
Your objective should be to maintain, or slightly increase your
fat burning lean tissue. In order to do this you must increase
the intensity of the exercise by elevating weight, number of
reps, or decreasing rest time between sets.
If you increase intensity regularly, you will see good results.
If you do not, you will get the same results you have been
getting. Increase the intensity until you are happy with the
progress you have made, and then maintain the same intensity
level.
Women, generally, don’t have the physiological make-up to
develop big muscles unless they use steroids, and train with gut
busting intensity. Most men workout a lifetime, and won’t build
big muscles. Ladies, please don’t worry; challenge yourself in
the gym.
Here is a valuable free resource to help you stay informed of
the health, and fitness trends by letting you know what works,
and what doesn’t.
Visit Wellness WORD Newsletter in Multimedia at
http://www.WellnessWord.com
MYTH 3 – For resistance training, you need to do 3 sets of 10-15
reps, 3 exercises per body part, and a frequency of 3 days per
week.
Where the heck did 3 come from? 3 X 3 X 3? I think someone, many
years ago, decided 3 was a good number to use, and people
started to believe in this myth.
How many sets are really needed? According to scientific
studies, the exact number of sets needed to stimulate lean
tissue development is one, if preformed at 100% momentary muscle
failure. A single all out set is the ideal stimulus to trigger
lean tissue development. All other sets only hinder the recovery
process when lean tissue develops.
Rest- people generally don’t get enough rest between workouts.
Please be aware that the higher the intensity, the more rest is
required between workouts to allow lean tissue development. If
you workout (strength train) too soon, before you are fully
recovered, you will short circuit your results.
It is better to wait longer between workouts, then to workout
not fully recovered.You WON’T lose your muscle tissue if you
don’t workout for 2 weeks.
Ideal rest times (depending upon intensity) are anywhere from 3
- 10 + days between strength training workouts.
You will need to track your progress to determine when your
gains cease. When progress stops, increase your rest time even
further.
If your strength keeps increasing during each workout, you are
assured of getting optimal rest between sessions.
MYTH 4 – All I need to do is cardiovascular training to be in
shape.
Wrong! Please don’t make this mistake! Cardiovascular exercise
is only one piece of the workout puzzle. To design an optimal
fitness program, incorporate cardiovascular exercise, strength
training, and flexibility into an efficient, results producing
program.
Cardiovascular exercise will do very little to increase your
flexibility, and maintain or increase your lean tissue. If you
avoid any of these three components, you are decreasing your
results by one third.
As a result of the aging process, on average, 5-7 pounds of
muscle is lost each decade, that is, if you don’t strength
train.
MYTH 5 – All fitness equipment is good if you use it.
All fitness equipment is not created equal, especially home
fitness equipment advertised in infomercials. Some pieces of
fitness equipment are not well built, and can cause injury to
specific individuals resulting from medical limitations.
My advice is to clear your exercise program with a physician
prior to exercising or buying home gym equipment.
Home Gym Shopping Secrets is a great consumer awareness guide to
rely on prior to purchasing home gym equipment. This guide will
take you by the hand and show you what to buy, what to avoid,
and why.
Another tip I recommend is never plan an exercise program
without input from an Exercise Physiologist, Certified Personal
Trainer, or Physical Therapist.
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For additional health and fitness tips visit Wellness Word
“Multimedia” Newsletter at http://www.WellnessWord.com
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Jim O’Connor – Exercise Physiologist / The Fitness Promoter
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Jim O’connor
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