Fact of Fiction? - Training Myths Debunked
By: Rebekah
Sarbone
1-
Strength Training Makes Women Bulk Up
It is a common misconception that using dumbbells or training
heavy will make females develop
huge bulky muscles. If you ask one of those "muscle men" how long it took them
to build ten
pounds of muscle, chances are their response will indicate that it took as much
as a year (Boyle). A
person whose goals are hypertrophy-based, is training for the sole purpose of building
muscle. Everything in their life, from diet, to the way in which they work out,
will center
around this idea. Now, when it comes to women, there is a distinct difference.
To start off, women
do not have the same amount of testosterone (a muscle building hormone) as do men. Their
body composition is much different, and thus the way in which it reacts to
weight training
will not have the same effect. Strength training is a valuable tool for women
to use in their
lives, whether it be to help lose weight (the more muscle one has, the more fat
is burned on a daily
basis), to become stronger or more agile in a particular sport, or for general
fitness, the
results of
strength training in its many facades are extremely beneficial.
2- Spot
Reduction Myth
As due to a plethora of "quick fixes" outlined by varying weight
loss products, many people are under
the impression that the way to reduce fat and build muscle in a "problem area",
is by simply
performing exercises that work that particular muscle. Crunches will of
course give you a
six-pack, just as adductor and abductor machines will chisel those thighs . .
.think again. In order
to achieve true weight loss, and to lose weight in specific areas, it is
necessary to
combine a
cardio routine with a weight training regiment that works the entire body. As
per genetic
factors, individuals will store fat in different ways, and losing this weight
happens throughout
the whole body. Exercise in combination with proper nutrition will guide a
person towards
their fitness goals. Eating correctly and consuming daily multivitamins will
aid in the balance of
proper nutrition, and allow stores of energy to be used properly while
performing a
fitness
routine (Poliquin).
3-
Exercising on Resistance Machines is the Best Way to Exercise!
Upon walking into most fitness facilities, one is bombarded by a
plethora of equipment: machines
that curl and press, extend and bend, and everything in between. Many
first-time gym goers can
become intimidated by the massive machinery, unsure of how to properly operate
it. Well,
there is some good news for them! These machines are not inherently necessary
for a resistance
training program. While they are advocated for certain modalities of training,
and used for
activation of specific muscles, they are not completely necessary. It is
actually possible to give
oneself a hardcore workout based solely on body weight. Using free weights is
also an excellent
way to challenge the body. By choosing a modality such as body weight, free
weights, or a cable
machine, it is easier to weight lift with a multi-joint, functional approach.
Functional training
mimics activities done in daily life, and allows for the recruitment of core
musculature,
increasing
one's strength, mobility, and stabilization (Laskowski).
4- The
Sorer the Better!
It is not always best to gauge the benefit of one's workout by
the amount of pain it puts you in the
next day. Granted, it is important to overload the muscles in order for them to
make gains and
improvements, however, it is not necessary to exhaust oneself to complete
fatigue during
each workout. It is common to hear talk about lactic acid buildup as being the
cause of muscle
soreness, but in essence, micro-tears in the muscle's contractile proteins are
what cause this
sensation (Karp). In response to these micro-tears, muscles gain mass, and thus results are seen.
However, merely doing an exercise of which the body is maladjusted can cause
soreness. Delayed
onset muscle soreness (DOMS) will generally reach its peak about 48 hours after physical
activity, and it is key to listen to one's body. It is also important to be sure
one is exercising
properly, and recruiting the correct muscles in their intended ways, in order
to avoid soreness
in relation to improper form.
5- The "Fat
Burning Zone"
Step onto a piece of cardio equipment, and one is flanked by the
multitude of options present to
complete a workout. A most popular choice, is the legendary "fat burning zone".
At around 65%
of ones maximum heart rate, most fitness enthusiasts are married to the
principle of exercising
for 30 minutes at a moderate intensity. While this is a decent choice for a
person who is new to
exercise and is attempting to establish a baseline, for those more adept to physical activity,
it is important to use other options. Interval training is an excellent way to
shed pounds, and
improve cardiac function. Elevating and decreasing the heart rate multiple
times during an exercise
session will increase the amount of energy expended and put more stress on the
heart (which is
itself a muscle). When given the opportunity to engage in a moderate activity
for an
extended
period of time versus a higher intensity activity for a shorter amount of time,
it is oftentimes
better to choose the latter. By placing more stress on the system, the stroke
volume of the heart
increases, as does cardiac output, and thus parallel to the amount of force the
body's muscles
have to produce to maintain this higher intensity. The benefit of elevating
heart rate in this
manner is an increased EPOC (excess post-exercise oxygen consumption), which is
the
elevation
of the body's metabolism following exercise (NASM). This increases the amount
of time the
body is in our new "fat burning zone", even after exercise has been completed!
References:
Boyle,
Michael. "The Mythology of Hypertrophy." PT On The Net. 15 June 2005.
Karp,
Jason. "My Love Affair with Lactate." PT On The Net. 15 December 2007.
Laskowski,
Edward, M.D. "Weight Training: Free Weights vs. Machine Weights." Mayo Clinic. 6
February 2007.
NASM.
Optimum Performance Training for the Health and Fitness Professional.
Calabasas: National
Academy of Sports Medicine, 2004.
