Fitness

10 Training Myths: Part II

December 9, 2015

Hey there!

I just love this time of the year when you can just feel the festive mood in the air. When in doubt, just hit the Christmas market!

But before we get ready for all the holiday cheer, I’d like to get back to the training myths we were discussing in this last article. Today we will continue with the last 5 myths.

6- You burn fat only by doing cardio

This is such a HUGE misconception!!! As you probably already saw on a cardio machine or were maybe told by a fitness instructor, if you keep your heart rate between 55% to 65% of your max heart rate, in the “fat burning zone,” then you will magically burn more fat than at higher intensities. The fat burning zone is the conception of how at lower exercise intensities your body burns more fat, as opposed to glycogen ( the carbs stored in your muscles and liver).

However, the more intense are your workouts, the more calories you burn. So even if percentage-wise you are burning less fat, in total you are still burning more. That’s why the best fat blasting moves are HIIT routines. Plus, the more lean muscle you build, the more you burn (higher metabolism). So lifting weights is also great for burning fat.

burning-heart-rate-zone-target-heart-rate

7- Lifting is only for men

Well, if you read the text above, you already know how great lifting can be for burning fat. A lot of women are still afraid of lifting weights because they fear that they will bulk up if they do. Probably not gonna happen though, unless you take supplements specifically for that purpose. Women just don’t have the necessary testosterone for bulking “naturally”. You will tone though and get strong. Remember #strongisthenewskinny

stong_new_skinny

8- High reps with little resistance is the best formula for toning

Toning comes from an increase in muscle tissue, together with a lower bodyfat percentage to show the definition and shape of those muscles. Muscles by themselves do not “firm-up” or “tone”, they need to be given an effort in order for them to change and grow. Generally speaking, training with a resistance that produces fatigue between 8-12 repetitions works well for most people. Once you get to repetition number 13, it’s time to up those weights.

weight-training

9- Lifting weights decreases flexibility.

Actually, quite the opposite. This study found that resistance training improves flexibility just as static stretching does. The important thing is to work through a full range of motion while lifting.

Example: lifting dumbbells all the way up and all the way back down while doing a chest press will allow you to use the full potential of your shoulders and chest.

flexibility

10-You should only work one muscle group a day

We know everything about #legday, #armday, etc…Unless you’re a bodybuilder (or a bikini competitor) it’s not necessarily beneficial to adopt this schedule. Whatever type of routine you choose, just remember that your muscles need about a day to recover, so it’s important to change out your workouts so you aren’t doing the same full-body workout each day. Always keep your body guessing!

I hope that clarifies some common misconceptions I get asked all the time. If you ever have any doubts, don’t hesitate to comment below or to contact me. 

Have a great active week and careful with all the Christmas cookies. If you’re wondering what to get your husband/wife, partner, friend, mother… stay tuned, Carol will be presenting the ultimate health and fitness gift guide. She’s rounded up some amazing gift suggestions. You’re gonna love them! 😉

 

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