1. Doing
slow/easy cardio exercise can prevent you from building muscle mass? Myth or Fact
Moderate to high
intensity cardio that goes on for more than 45-60 min. can force your body to
break down more muscle tissue to get fuel for your exercise. Doing 45 min of cardio AND strength training during same workout session can potentially
cancel out your strength training .
2.
The best way to tone your muscles without
bulking up is to perform many repetitions with lighter weights? Myth or Fact
There is no such
thing as “toning” a muscle. You can,
however, strengthen a muscle by overload it during strength training, and build
its endurance through cardio exercise.
3. Special
techniques like drop sets and supersets are good training methods for regular
people interested in basic fitness? Myth or Fact
Both techniques
are good options for the average exerciser.
Drop Sets involve doing an exercise for certain # of reps with a
certain weight, then reducing the weight and doing the same # of reps immediately,
then continuing until you no longer can perform the # of reps as the first set.
Supersets involve performing two exercises of opposing muscle groups (ie: bicep
curls and tricep pushdowns) together with no rest
and repeating 2-4 times.
4. Performing abdominal exercises will reduce
abdominal fat? Myth
or Fact
Location from which fat is burned cannot be controlled.
5. Calorie readout (the amount of calories
you are burning during exercise) on
equipment (treadmill, elliptical, etc.) is accurate? Myth or Fact
Research has shown that calorie-burn readout on some exercise
equipment can be off by as much as 70%. Treadmills
and stationary bikes tend to be more accurate than elliptical machines and
other equipment.
6. Using machines for strength training is
safer than using free weights? Myth or Fact
Unless machines are properly set up for each person’s height
and weight, the machine could actually put you at risk for injury. Improper set up can lead to incorrect form
and function.
7. In order to lose weight, all you need to do
is lots of slow, steady cardio? Myth or Fact
In order to lose weight AND keep it off, you need to combine
cardio with strength resistance training.
Muscle burns more calories than fat, which results in a higher
metabolism.
8. When you stop exercising for any length of
time, the muscle will NOT turn into fat?
Myth or Fact
Since muscle and fat are completely different types of
tissue, they have totally different functions.
When consistent exercise stops, the muscle will atrophy (decrease in
size) rather than turn to fat. Since you
will be burning fewer calories, the fat storage will increase causing fat cells
to get larger in size.
9. Running on a treadmill puts the same amount
of stress on your knees as running on pavement?
Myth or Fact
According to Dr. Todd Schlifstein, D.O New York University
Medical Center’s Rusk Institute, running on a treadmill vs. pavement causes the
same amount of stress to your knees since it’s the force of your body weight on
your joints that is causing the stress, not the running surface.
10. Women who lift heavy weights will bulk
up? Myth
or Fact
Women don’t have enough (without the use of steroids) of the
muscle-building hormone testosterone to get bulky. In addition, when lifting heavy weights (1-5
reps), it builds denser and
relatively smaller muscles when compared to lower weight and higher
reps (8-15). It also stimulates
strength gains from more of a neurological standpoint (especially reps that are
1-3), which will keep you at that desired weight and get you stronger in the
process; keeping women looking feminine (like wanted), but also increasing
strength.
No comments:
Post a Comment