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Avoid These Top 5 Workout Myths
Do you know the health and fitness industry is plagued by an over abundance of workout myths? A myth is a fiction or half truth, especially one that forms part of an ideology. Rob tells Jen about a new fitness program that is suppose to deliver amazing results; Jen tells Ted, and Ted then tells Pam, but only half of what Rob said. Confused? Just image how confusing Rob's "cutting edge" theory has become. And the funny thing is, Rob made this up by telling people they will lose 3 inchesfrom their bellies, and hips by holding their breath for 30 seconds. Rob, without any scientific backing, dreamed this all up. The sad thing is most people believe what they hear from so-called uninformed myth spreaders. After consulting with thousands of people, I have heard every possible workout myth known to man, and continue to de-bunk myths daily. Listed beloware my all time 5 favorite workout myths. Always look for the science and logic behind what people claim. Don't automatically assume it is true unless studies back it, or specific quantitative results are shown. After reading my 5 workout myths, you will be able to finally protect your own workout results, and share the fitness truth with others. Myth 1 - Doing crunches, or abdominal work will decrease fat in the stomach area(If you do thousands of crunches, then you will have a flat stomach.) This is what some infomercials preach. They state you can obtain a flat, beautiful, stomach by using their simple ab machine. All you need to do is exercise 2 minutes per day, and voila! Please note, dear reader, you can't SPOT REDUCE! By doing a specific exercise for a certain muscle does not make fat suddenly vanish. Fat is lost over time by burningmore calories than the body consumes on a regular basis. Fat will then disappear throughout your entire body, and you don't have control of where it comes off. Doing a certain exercise for a specific muscle will only guarantee a stronger, more fit muscle. The SECRET keys to fat loss are decreasing caloric intake, increasing activity for an extended period of time, and incorporating a workout of strength, cardio, and flexibility. Myth 2 - Lifting heavy weight for 8-12 reps will build big muscles (especially women.)You should lift very light weights and do a lot of reps, 20 +. This is one that NEVER seems to go away. It keeps coming back to haunt me again, and again, and again. Ladies, doing heavier weights WILL NOT suddenly turn you into the Incredible Hulk. Your objective should be to maintain, or slightly increase your fat burning lean tissue. In order to do this you must increase the intensity of the exercise by elevating weight, number of reps, or decreasing rest time between sets. If you increase intensity regularly, you will see good results. If you do not, you will get the same results you have been getting. Increase the intensity until you are happy with the progress you have made, and then maintain the same intensity level. Women, generally, don't have the physiological make-up to develop big muscles unless they use steroids, and train with gut busting intensity. Most men workout a lifetime, and won't build big muscles. Ladies, please don't worry; challenge yourself in the gym. Here is a valuable free resource to help you stay informed of the health, and fitness trends by letting you know what works, and what doesn't. Visit Wellness WORD Newsletter in Multimedia at http://www.WellnessWord.com Myth 3 - For resistance training, you need to do 3 sets of 10-15 reps, 3 exercises per body part, and a frequency of 3 days per week. Where the heck did 3 come from? 3 X 3 X 3? I think someone, many years ago, decided 3 was a good number to use, and people started to believe in this myth. How many sets are really needed? According to scientific studies, the exact number of sets needed to stimulate lean tissue development is one, if preformed at 100% momentary muscle failure. A single all out set is the ideal stimulus to trigger lean tissue development. All other sets only hinder the recovery process when lean tissue develops. Rest- people generally don't get enough rest between workouts. Please be aware that the higher the intensity, the more rest is required between workouts to allow lean tissue development. If you workout (strength train) too soon, before you are fully recovered, you will short circuit your results. It is better to wait longer between workouts, then to workout not fully recovered.You WON'T lose your muscle tissue if you don't workout for 2 weeks. Ideal rest times (depending upon intensity) are anywhere from 3 - 10 + days between strength training workouts. You will need to track your progress to determine when your gains cease. When progress stops, increase your rest time even further. If your strength keeps increasing during each workout, you are assured of getting optimal rest between sessions. Myth 4 - All I need to do is cardiovascular training to be in shape. Wrong! Please don't make this mistake! Cardiovascular exercise is only one piece of the workout puzzle. To design an optimal fitness program, incorporate cardiovascular exercise, strength training, and flexibility into an efficient, results producing program. Cardiovascular exercise will do very little to increase your flexibility, and maintain or increase your lean tissue. If you avoid any of these three components, you are decreasingyour results by one third. As a result of the aging process, on average, 5-7 pounds of muscle is lost each decade, that is, if you don't strength train. Myth 5 - All fitness equipment is good if you use it. All fitness equipment is not created equal, especially home fitness equipment advertised in infomercials. Some pieces of fitness equipment are not well built, and can cause injury to specific individuals resulting from medical limitations. My advice is to clear your exercise program with a physician prior to exercising or buying home gym equipment. Home Gym Shopping Secrets is a great consumer awareness guide to rely on prior to purchasing home gym equipment. This guide will take you by the hand and show you what to buy, what to avoid, and why. Home Gym Shopping Secrets http://www.HomeGymShoppingSecrets.com Another tip I recommend is never plan an exercise program without input from an Exercise Physiologist, Certified Personal Trainer, or Physical Therapist. ___________________________________________________________ For additional health and fitness tips visit Wellness Word "Multimedia"Newsletter at http://www.WellnessWord.com___________________________________________________________ *** Attention: Ezine Editors / Website Owners ***Feel free to reprint this article in its entirety in your ezine, Blog, Autoresponder, or on your website as long as the links, and resource box are not altered inany way. Jim O'Connor - Exercise Physiologist / The Fitness Promoter Copyright (c) - Wellness Word, LLC Jim O'Connor, Beverly Hills celebrity fitness consultant, has conducted thousands of personal fitness consultations with celebrites, business executives, and highly motivated individuals throughout Los Angeles. He is the Chief Exercise Physiologist for Wellness WORD, LLC, a health, fitness, and nutrition promotion company. Jim is the author of a wellknown, world wide multimedia newsletter called Wellness WORD, published online every other week promoting the health and fitness truth. He also is the author of a popularebook called Home Gym Shopping Secrets. http://www.WellnessWord.com/ http://www.HomeGymShoppingSecrets.com
Latest News:Site: Yahoo! News Search Results for news News Corp exec becomes chief of Germany's Premiere (Reuters via Yahoo! News) News Corp's chief financial officer for Europe and Asia has been named chief executive of German pay television group Premiere, following the resignation of Michael Boernicke, Premiere said on Wednesday. News Corporation to redevelop London Wapping site (Reuters via Yahoo! News) Rupert Murdoch's News Corporation is to redevelop its Wapping site in London, moving all its UK businesses, including News International, Harper Collins, MySpace and Dow Jones, under one roof. DeJesus, Royals sad at Sweeney news (MLB.com) DeJesus, Royals sad at Sweeney news Tribune blames Google for damaging news story (Market Watch) SAN FRANCISCO (MarketWatch) -- Tribune Co. said Wednesday that the mistaken online publishing of an old news story that cratered UAL Corp.'s stock price earlier this week was because of a repeated technology failure at Google Inc. UPI NewsTrack Entertainment News (UPI) Chesney nominated for 7 CMAs ... Hoffman: I'm not playing Penguin ... 'RocknRolla' No. 1 at U.K. box office ... Jessica Simpson stops song on 'GMA' ... News from United Press International. DailyMe: News tailored to your individual tastes (The Christian Science Monitor) Column: Custom news websites come and go, but this one gets it right. Get the latest news in racing (Daily Racing Form) In order to read Daily Racing Form's free daily news stories it is required that you have a DRF.com free membership. If you do not have a DRF.com free membership, please register here . You will NOT need to be logged in to read each day's free news stories. Newport News police in standoff with man, possibly armed (The Virginian-Pilot) NEWPORT NEWS Newport News police are involved in a standoff with a man inside an apartment who may have a gun, police said. A detective went to an apartment in the 500 block of 19th Street to try to serve a warrant on a suspect, said Officer Lou Thurston, a police spokesman. AIS adds news video to services (Bangkok Post - Thailand's English news) Advanced Info Service (AIS) is introducing real-time news video clips over mobile phones, aiming to make its news content services a flagship source of non-voice revenue. Kyodo News agency says three inmates executed (AP via Yahoo! Malaysia News) Kyodo News agency says three death-row inmates have been executed in Japan. Site: news - Google News New Voices in Congress Will Change the Tone of the Democratic Majority - New York Times
MORE RESOURCES: Site: Yahoo! News Search Results for exercise Fort Jackson terror exercise canceled (The State) Army officials have canceled a training exercise at Fort Jackson testing soldiers? ability to deal with dozens of injuries after a terrorist attack. Forecasts calling for thunderstorms and lightning Wednesday prompted the cancellation because much of the activity was supposed to take place in open fields at the base, a spokeswoman for the Army said. Dozens of mock casualties were to be ... Santa Clara County plans emergency responder training exercise (San Jose Mercury News) A large-scale, multi-jurisdictional emergency response training exercise is planned for Thursday at the DePaul Medical Center in Morgan Hill. Many with 'fat' gene may need exercise (UPI) MIAMI, Sept. 9 (UPI) -- More than half of all people of European descent have one or two copies of a "fat" gene variation, but lots of exercise may help, researchers say. Aerobic exercise for the wheelchair-bound (EurekAlert!) ( University of Texas at Austin, Electrical & Computer Engineering ) Simple exercise machine makes it fun for wheelchair users to fight high obesity, diabetes and heart disease rates. In Ramadan, Jordan TV campaign urges holy month observers to try healthy eating, exercise (AM New York) AMMAN, Jordan (AP) _ The public-service TV ads deliver a cheerful, yet pointed, message to Muslims observing Ramadan's traditional dawn to dusk fast: "Don't overeat" when night comes. "Exercise and stay healthy." Canadian ships arrives to exercise with Indian Navy (Islamic Republic News Agency) India - Canada - Navy Exercise Two Canadian warships will be visiting Indian waters for four days from Wednesday and carry out an exercise in the sea off the Chennai coast on Saturday. Community-based exercise organizations can help prevent diabetes (New Kerala) Washington, Sept 10 : A study conducted at the YMCA has shown that community-based exercise organizations can help in preventing diabetes. Training exercise on Whittington Drive (The Peterborough Examiner) The Peterborough Lakefield Community Police Service Emergency Response Team is conducting a training exercise in the area of Whittington Drive. This is a training exercise only and the public is not at risk. Exercise Tips for Success (Carteret County News-Times) (ARA) - Everybody knows that exercise is good. Doctors have told us for years that exercise can help us lose weight, look better, feel better, and even sleep better. However, exercise sounds like work, and many of us claim that we just don't have time to add more work to our daily lives. Wearable Fitbit automatically tracks your exercise routines (Engadget) Filed under: Misc. Gadgets , Wearables Although the world already has a set of headphones that encourages you to work out , the newly announced Fitbit is just a hair more sophisticated. Designed to be worn or carried around in a spare pocket, the personal tracker is about the size of a standard flash drive and includes a built-in motion sensor to keep tabs on "exercise intensity ... Site: exercise - Google News Ask the Trainer: Add exercise to your efforts to stop smoking - Sheboygan Press
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