Fitness Myths - working out the correct way!

Whilst we are in myth-busting mode here is another article sourced through 'ezinearticles' (http://EzineArticles.com/8895653) that dispels four further untruths about training and exercise that we can clear up once & for all. If there is some repetition from the previous Posts about this same subject then fear not - there is nothing wrong with reinforcing the message and furthermore goes to prove that there must be something in it of several authors are saying the same thing! This one is written by Jacques Delorme (http://EzineArticles.com/?expert=Jacques_Delorme) who ordinarily writes a nutrition blog that combines exercise, motivation and diet advice for the youth market.



Working out properly can really help you to get the gains you expect in a shorter period of time. How many of these common misconceptions have you believed to be true?

Fitness myth 1: "Aerobics is better than weight lifting to get in shape."
You hear this one a fair amount but the reality is, if you want muscle definition and a better "after burn", you need to lift weights. You can burn calories just as effectively with weights if you work in super sets to help keep your heart-rate up. The more effective result is the fact that weight training will create an "after burn" effect. This is when your body continues to have an elevated metabolism for several hours after your workout which is difficult to duplicate with cardio.

Fitness myth 2: "When women lift weights, they will get bulky."
This myth is unfortunately heard a lot. The science behind weight lifting says otherwise. Testosterone is the primary hormone responsible for large muscles. Women simply do not produce nearly enough of it to produce the "bodybuilder" physique some believe they will create. Female bodybuilders who are really built take extra testosterone to attain their size. They do not come by it naturally.

Fitness myth 3: "Muscles grow during your workout."
As you lift weights that put a strain on your muscles, you breakdown muscle fibers that will then need to be repaired. When this happens, they are slightly larger than they were before and more defined to compensate for the next loads they will need to lift. You tear them down when lifting but the repair process starts after your workout as they are rebuilt over the next 36 hours or so. The recovery process is really important to help your muscles grow.

Fitness myth 4: "Training with 3 sets of 10 reps is the best workout for results."
There are two issues with this myth! Using the same type of workout every time may cause you to plateau and stop seeing results as quickly. A change of pace is a good thing. The other problem is what your goal is for your training. Power versus strength versus endurance all require a different type of program. High reps with low weight to low reps and high weights will give very different results.

Following specific principles of weight lifting can really help you to tone, get muscle definition and lose weight if done properly. If you are not really sure what to do, get some advice from those who know.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

The 'BOSU' Ball - a versatile fitness device

In the gym, you'll be familiar with the 'Swiss Ball' - these comes in all manner of colours, sizes and textures and are found in the home, the office as well as the gym for helping to improve posture amongst other things. There is also the 'BOSU' Ball which looks like a Swiss Ball cut exactly in half remounted with a solid flat edge and re-inflated to create a semi-circular dome. These too are great for helping with your core strength and posture, but like the 'Swiss Ball' have so many more uses too. As such, I found this article on 'ezinearticles' written by Rich Carroll (http://EzineArticles.com/expert=Rich_Carroll) at http://EzineArticles.com/8867522, which might be of help to you.



For the last few years whenever I go into a workout area I'll probably see a little fitness device that looks like half of an exercise ball. It is a personal fitness tool that was developed in 1999 called the BOSU ball, which means "both sides utilised." When it is used correctly it can enhance virtually any workout, as it requires a person to use muscles to stabilise the body. It can be made use of by exercisers at every level, from beginner to advanced.

Using the BOSU ball can add great flexibility to a workout for a person. If used when the downside is on the floor it can be used for aerobic exercises, and when it is inverted it can be used for balance training. Balance is an important part of any workout, and if just starting out it might seem like a little too much. Merely balancing on the inverted ball with using the support of the wall might be all a person can handle. But studies have shown it can help. Older adults have improved posture stability and balance that will reduce the risk of falling.

With the dome side up it can be used like a regular exercise ball. It is to help you to stretch as well as do a number of strength exercises like crunches, lunges, push-ups and planks. Here are just a few ideas:

1. Plank exercises. With the ball flat side down but your forearms on the top of the dome straighten the body out in the plank position, with only the toes on the floor. Planks are a great exercise for the core area, and especially for the lower back. But doing them on a BOSU ball will enhance the workout, giving you more benefits in less time.
2. One-legged bridge. While lying on your back place either foot on the dome and extend the opposite leg toward the ceiling, arms on the floor with palms up. With your foot as lower body support work the torso up to form a straight line from chest to knee. Hold this position for two or three seconds and then repeat about 15 times.
3. The mountain climber. For a good exercise of the core and shoulder area, flip the ball on its dome side down and grip the sides of the platform in the plank position. Then quickly bring each knee to your chest as if you are running, and continue this for one minute.
4. Push-ups. Start in the same position as the mountain climber, but instead of assuming the running action; perform simple push-ups from this position. It will not be easy to keep the body from tilting over, which of course in time will enhance your balance.

These are just four exercises that you can try with the BOSU ball, but almost anything that you do as a regular exercise will be enhanced with this simple tool. Just be careful however, to not try to do balancing exercises on it that you are not equipped to handle. Safe exercise should always be your first priority, and falling over and spraining something is not going to help your exercise program.


WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-