Every day we read and hear conflicting information about how to exercise and about what works. One method elongates, another creates bulk; one technique spot reduces more than another; the more creative or difficult the routine the more effective it is; and so on. Today, let's take a look at a few popular misconceptions that are perpetuated even by some of us professionals in the business, versus the facts that exercise science gives us.
FICTION: Women need different strength training exercises than men to avoid bulking up.
FACT: The same exercises that strengthen and tone muscles are used to increase muscle size. The bodybuilder next to you at the gym might be doing the same triceps extension exercise, but he will be using more weight! Most women will not bulk up (we women lack enough of the necessary hormone testosterone), even when we lift using a heavier weight (defined as the ability to perform 8-10 reps maximally). Heavier weights build muscular strength (which elicits size increases mostly in men), while lower weight performed with more repetitions builds muscular endurance. The exercises though, are the same! Lastly, when we use heavy weights on a regular basis, we can help bulk up our bones, which is a good thing!
FICTION: Strength training using weights is bulking me up.
FACT: Muscle occupies less space/volume per pound than fat. If we've just started a strength training program, we may see a slight weight gain initially due to glycogen and water storage (glycogen is the necessary fuel for energy that is stored in our muscles with water). However, if we do not increase our caloric intake, we will not bulk up! Bulking up happens when we eat too much and gain fat weight! Building muscle means building new muscle tissue with microscopic fibers, and the effect is that tightening and toning, firmer effect I think most of us would love. "Pump away" is my motto, because when we keep and add muscle, we are anti-aging in a big way! FICTION: All exercises serve the same purpose. FACT: There are different types of exercises that use different techniques, such as sport-specific exercises, rehabilitative, strength training, power lifting and athletic-training exercises. Each type of exercise will have a different program design and use a different technique. For instance, basketball players need to develop explosive power so their training routines will need to include plyometric exercises using rapid (also ballistic) movements, while strength training techniques should use a controlled slower movement, which is necessary to be effective and safer than fast or rapid movements.
FICTION: Different exercises shorten or elongate muscles. FACT: Our muscle length is genetically determined. All exercises contract muscles which briefly shorten them. However, if the exercise is done properly moving through what experts call a complete "range of motion," we will not tighten our tendons, connective tissues and joints. In fact, I teach clients that strength training using proper form and range of motion even with heavier weight will increase flexibility and will not result in the "myth of shortening our muscles"! FICTION: Stretching elongates our muscles. FACT: Stretching reduces/stops nerve firing, which then causes muscles to relax (stop contracting). Stretching can keep our tendons more elastic, relax our muscles and help to keep our joints and muscles from stiffening. However, our muscle length is something we are born with. FICTION: The right exercise will give us a six-pack in our abs, or remove the floppy fat on the back of our arms. FACT: The right exercise will spot strengthen and shape a body area, but it will not spot reduce overlying fat. Unless we combine additional exercise (remember aerobic training?), and eat to lose weight -- specifically fat weight -- then our newly toned abs and arms will not show definition.
FICTION: I'm too old or too overweight to start strength training. FACT: Research has shown that even seniors in their 90s can and do make strength gains, which helps their functional abilities. Overweight and think that only aerobic exercise is the way to go? While aerobic exercise is necessary to burn calories and burn body fat as a source of fuel, strength training can reduce the amount of lean body tissue that is lost during dieting. In addition, strength training can add lean body tissue, which increases metabolism! Powered by Yellowbrix, Inc.
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