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Truth or Myth?
As the fitness industry continues to grow a lot of
misleading information is being communicated. There are so many different opinions
floating around in gyms and between gyms one has no idea what to believe. I would like to
share with you some of the largest truths and myths about exercise. Here are just a few of
the most commonly heard statements.
Doing lots of crunches will decrease abdominal size (or make your belly flat) - Myth.
Crunches will strengthen the abdominal muscles within the abdominal cavity but have no
effect on excess layers of fat above the muscle. You can do crunches until you are blue in
the face, but your abdominal size will stay the same if you don't do something to get rid
of the layer of fat. What will work to get rid of the fat? 1) Weight training: The more
muscle you have the more your body metabolizes (burns) fat. 2) Cardiovascular exercise
(the best way to burn fat): Do some kind of exercise that raises and keeps your heart rate
in its THR (Target Heart Rate) zone for at least 20 minutes. Recommended 2-3 times a week.
Body composition (percentage of fat as compared to lean body weight) is a more accurate
assessment of health/fitness than the standard height/weight charts or scales - Truth.
Body composition can be measured by a fitness professional. Everyone has heard the
statement "muscle weighs more than fat." Actually, a pound of muscle weighs the
same as a pound of fat. However, muscle is much denser than fat and, thus, takes up less
space. So, a man who has 10 percent body fat and weighs 165 pounds is going to be in
better shape and look leaner and slimmer than one who has 20 percent body fat and weighs
165 pounds. Women naturally have more body fat than men. A fitness professional can advise
you what percent body fat is healthy for you.
Women will get big bulky muscles if they train with weights - Myth. Women don't have
enough male hormones to "bulk up." Women can, however, develop a shapely and
well-proportioned physique by lifting weights. Many women do 30-40 repetitions because
they want to gain strength and tone muscle. They think they have to do that many
repetitions per set to keep from getting bulky. That simply is not so. Since women don't
have the hormones to get big and bulky, they do not need to exceed 15 repetitions. In
order to gain strength, according to the American College of Sports Medicine, muscle has
to be pushed to temporary failure. What does this mean? Somewhere around repetitions 12 to
15 the muscle that you are working should be so fatigued that you can't lift the weight.
Hopefully this has helped to clarify some of the common misconceptions in the gym and help
get you moving on the right track. Remember, commit to stay fit.
Kevin Jones, A.C.E. Certified
SportsFirst-Mountain Brook« Return To
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Last updated: Thursday, July 19, 2001 12:19:02 AM
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