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.