Training Myths and Facts
Everyone has heard “information” about fitness from friends, colleagues and family. Many times, these well meaning people are sharing “rumors” that do not have a good foundation in research or truth. We are here at Reynolds Performance to help educate you so you can separate fitness fact from fitness fiction.
Myth: Aerobics are better for shaping up than weight training.
Fact: It all depends on your goals and current physical state. If you have already built up your muscles from weight training, but a layer of fat is shielding them from appearing defined, than aerobic activity will help shed the fat and better reveal your physique. If you have no muscle definition, and just do aerobics, you won’t be “shaping” anything. A mix of both cardio and strength training is the way to go in order to achieve your desired look.
Myth: If women lift weights, they’ll get “bulky.”
Fact: Because women have much higher estrogen levels than testosterone, they would have to lift much heavier weights and lift more frequently than a male to end up looking like a body builder. Functional weight training is a great way for a woman to tone up and improve over-all fitness.
Myth: Weight training is only for young athletes.
Fact: People of all ages should be resistance training as it aids in stability, functionality and well being. Weight training is especially important for the elderly because after the age of 0, total muscle mass decreases at a rate of 1% every year! This means that strength training and maintenance are paramount as we age in order for us to remain independent and mobile.
Myth: Muscles grow while you’re working out.
Fact: Muscles grow while you’re resting and recuperating. This is why adequate rest between bouts of working out specific muscle groups is extremely important. Muscles need time to heal and 2-3 days minimum are required.
Myth: There is a magic number of repetitions and sets of specific exercises you should do.
Fact: Like everything in regards to health and wellness, it depends on your goals. If you want to build power and strength, then a lower number of reps and heavier weight should be your aim. If muscle hypertrophy (think body builder) is your goal, then 0-12 reps, 3 sets per exercise is recommended. Please consult with a Body Image professional before starting any weight lifting program to help you define and execute your goals.
Myth: Running burns more calories than walking.
Fact: This one might be hard to believe, but you actually burn the same amount of calories traveling from point A to B, regardless of how fast you get there. Think back to your high school physics days: F (Force) x D (Distance) = W (Work). It takes the same amount of energy to move a particular mass (you) a particular distance. The only difference between running and walking is that running will cover a particular distance faster. Of course, running is better for you if you can do so safely, as you will be burning additional calories as your body brings itself back from a higher metabolic rate than walking will induce. But walking is still a great way to get lean!
