strength training myths
MYTH #1 – WOMEN SHOULD NOT LIFT HEAVY WEIGHTS
This myth has come from the idea that if women lift heavy weights they will “bulk up” or become overly muscular. The truth is that the female body does not produce as much testosterone as men, which is what helps increase muscle mass or size. Women should incorporate at least 2 days of resistance training a week to improve lean muscle mass, without any worries about adding pounds of “bulk”. |
MYTH #2 – AEROBIC EXERCISE IS THE MOST EFFECTIVE WAY TO BURN FAT
This myth has come from the idea that low-intensity aerobic activity (i.e. running, cycling, walking, etc.) is effective for burning calories and utilizing more fat from the body for energy. While aerobic exercise does effectively burn calories, by sticking to only this type of activity you will miss out on some additional benefits. For example, performing higher intensity, total body, exercises will utilize more muscles and in turn burn more calories during a workout. In addition, aerobic training generally does not provide enough resistance to increase lean muscle; this is important in order to burn more calories while the body is at rest (i.e. sleeping, sitting, watching TV, etc.). Lastly, higher resistance and total body routines will increase your EPOC, post-exercise oxygen consumption, which means your metabolism will be elevated for longer, and therefore burning more calories even after your workout is complete. |
MYTH #3 – USING LIGHT WEIGHT & HIGH REPETITIONS IS THE BEST WAY TO “TONE UP”
For starters, let’s begin by defining what this popular buzzword “tone” really means. All toning means is an increase in muscle definition, and/or growth of the individual muscle fibers. Using light weight and high repetitions (> 12) can be beneficial for improving endurance in the muscle being worked. However, it is not the most effective means to developing growth and definition in the muscle. The key to improving muscle definition is working the muscle to fatigue on every set. That means your last repetition should be your toughest, and you are physically not capable of performing another repetition. |
MYTH #4 – IF I WANT A SIX-PACK, I SHOULD DO CRUNCHES TO LOSE BELLY FAT
This myth all comes down to the concept that you cannot spot reduce fat. No specific exercise will remove fat or inches from an individual area. Therefore, crunches will not simply remove fat from the midsection to lead to leaner and more defined abdominals. Engaging in an overall healthy lifestyle that includes regular aerobic activity, resistance training, and proper nutrition is the only way to reduce overall body fat, and thus lead to a leaner physique. |