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Exercise Myths Busted
- Women bulk up with muscles - False
Genetics and Testosterone levels determine muscle increase and most females will only develop a couple of kilos of muscle mass.
- Muscle turns to fat if you stop training - False
That’s like saying a car tyre can be turned into a roast dinner, it is impossible. In most instances when this seems to occur the person has usually stopped all training and maintained the same level of energy intake (food.)
- Particular exercises can TONE particular muscles- False
Toning is a generic word for reducing body fat and increasing muscle definition. Reducing body fat can not be targeted it is generic to the whole body.
- Lift Weights at high reps and low weight for toning - False
Muscle definition is improved from pushing more weight rather than less. Maintaining muscle or building muscle can only be achieved by placing the muscle under significant overload. The muscles only have a certain level of energy for doing this, thus a heavy load for a short duration achieves better results.
- Muscle bulk makes you slow - False
Don’t worry women this is completely irrelevant to you, and men, just look at the 100m sprinters they are very bulked up. Muscle bulk is a type 2a muscle (fast twitch).
- Children should not strength train - False
To date there has been no studies to state that controlled, supervised and limited weights of adolescents does any harm, they are still a human body. It is however recommended that a fully trained supervisor is present.
- You must take muscle growth supplements - False
Strength training and a good diet with adequate carbohydrates is all that is required for most people to achieve there natural muscle growth. Creatine powders can assist some people but this is limited and is effected my other circumstances.
- Go on a diet to loose weight - False
Diets are general based on calorie restriction; this starves the body and will cause a loss in muscle tissue, which in turn decreases your metabolic rate. In the long term this will result in more fat storage.
- Pregnant women shouldn’t strength train - False
It is recommended as it maintains the muscle tissue and definition and reduces the level of demand on the body for the pregnancy. This is the advice given from the American College of Obstetricians and Gynecologists.
10. Don’t lift weights if you have arthritis - False
Speak with your doctor but it is widely accepted that for reduced pain with arthritis it is best to GET MOVING!
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