Saturday, April 8, 2017

Gym Myths Exposed #3

New gym myths seem to pop up overnight. Do all your exercises standing on one foot! Eat all the carbs you want before a 5k! Strength training makes you bulky! Your workout partner says one thing. The internet says another. A celebrity trainer says they are both wrong.

For the next couple of weeks I am sharing information from top experts in nutrition, exercise, weight loss and athletic performance to rank each concept and set the record straight. You will not only know if the idea is true - you'll also know why.

Squatting and deadlifting are bad for your back - FALSE - smart exercise techniques mitigate the risk of these strength-training essentials. 
Heavy barbell moves are gaining popularity. You might know someone who's tweaked his/her back while squatting or deadlifting. Some people become so cautious about injury that they swear off these exercises all together. The problem is not the exercise, it is the way people perform the exercise. One cause of bad form is to try to lift a heavy weight without working up to it gradually over time. When learning correct form, engage your core and keep breathing. Ask a personal trainer or your class instructor for specific form tips.

Walking improves bone density - TRUE - but you'll build it faster if you hop, skip and jump.
Bones shrink without stimulation, Weight-bearing activity can help stave off bone loss. Walking is good, but it is not the most time-efficient choice. The way to build bone in the hips and pelvis is explosive, simultaneous straightening of the ankles, knees, and hips. Think running, jumping, skipping and hopping.  Not ready for all that bounding? Try weight-bearing movements that involve standing and walking such as farmer's walk, squats and deadlifts.

Lifting weights makes you bulky - FALSE - lifting weights makes you healthy and strong.
"Bulk" is not something that happens by accident. Regardless of your gender,  muscle mass requires years of hard work and devotion to a specialized diet. Women don't gain as easily as men because of their lower testosterone levels. Most men can expect to gain 4 - 7 pounds of lean body mass over a 12 week program.

Check in next week for three more gym myths exposed!
 

Stay Active, Keep Moving and 
Enjoy Your Food
 

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