We're all looking to maximize results while minimizing time
and effort during exercise. That search for shortcuts has translated into a lot
of myths about exercise so I want to bust a few of those for you.
1) Your cardio machine is effectively counting the calories
you're burning.
Whatever! If you’ve ever had your percentages done
professionally you know how much goes into being accurate on this point.
However, some machines don't even ask for your weight or sex. And most aren’t
asking your body composition. For instance, if you're a guy at 18% body fat,
you're going to burn a lot more than if you're female at 35% body fat. And how
many people know their body fat percentage even if there was a machine asking
you for that info? The number calculated by your machine is not going to be
accurate and some are way off!
2) Women shouldn't lift weights because it'll make them
bulky.
This one drives me bananas! I’ve lifted weights my
whole life and I’m not “bulky.” I’ve seen plenty of women in the gym who were trained by
professional competition circuit coaches spend 3 to 4 hours a day trying to
build muscles. And I’ll tell you another thing, even the ones who achieved it
were using some type (legal and not) of “help.” Women have too much estrogen to
build large amounts of bulk. Guys build muscles faster because they have
testosterone. So ladies, don't fear the weights! Strength training helps
decrease body fat, increase lean muscle mass and burn calories more
efficiently. The government's 2008 Physical Activity Guidelines for Americans
recommended muscle-strengthening physical activity on at least three days of
the week for kids and two or more for adults.
3) Heart rate monitors will let you know how hard you're
working.
Ok, heart rate monitoring is a flawed science. The better
detector of how hard you're working is not the newest, gee-whiz tech device,
but your own body. Heart rates can vary depending on what kind of exercise
you're doing. The “talk test” can measure how intensely you're working out and
it doesn’t cost a dime. This is measured depending on whether you can talk in
full sentences, short phrases or if you're barely able to muster a few words. Basically,
if you can carry on a light conversation while exercising, then you are in a
good intensity range. Once your speech starts to break, slow, or cause discomfort,
you’re working too hard. Researchers at the American College of Sports Medicine
found that people who can talk in full sentences or short phrases during
exercise are likely to be working at the appropriate intensity, and that this
test is a good way to predict intensity levels, even corresponding to exercise
prescriptions (like the target heart rate) from doctors or trainers.
4) A weight scale is an accurate way to determine weight
loss.
This is another pet peeve of mine. The only time I stepped
on a scale was when I was training with competitors at the gym I used to work
at (I only mimicked their practices until a couple of weeks out from stage,
because then it got too unhealthy for my taste). The exercise novice, and even some
seasoned folks are eager to weigh themselves every day on the scale. Week-after-week,
they don’t see what they want then they get impatient. People starting saying,
"I haven't lost any weight. This is pointless, I'm not accomplishing
anything." After a few months of increased exercise, they are healthier
because they've reduced risk factors such as blood sugar levels. Even though a
person may not be losing weight, their health and strength level has improved
in ways that aren’t measured on a scale. This is why I recommend the tape measure
and/or jeans test.
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