There are a lot of Exercise Myths and Facts that you have believed in for years. This has led to confusion over what works and what doesn’t and what really needs to be done to get that perfect body. This section will address some of the most common exercise myths and misconceptions you will encounter.
Exercise Myths and Facts
It has been suggested that muscle soreness be used as a way to gauge the effectiveness of a person’s workout. This is a controversial method and one with which I, along with many others, do not agree with. Before reading on about this exercise myth, you should be familiar with the different types of muscle soreness that are explained in this article. When first beginning a workout program, it is true that a beginner will feel soreness in his muscles after exercising. This soreness may be felt after every workout for a matter of weeks or even months. Past a certain point, however, the soreness will no longer be felt in the muscles. In my experience, this is not necessarily a bad thing. It is normal to become accustomed to the soreness felt after training.
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Some people begin to worry that their workouts are becoming less effective if they no longer feel sore afterward, however, this is not the case. I have been training for several years and rarely feel muscle soreness the day following training. My workouts have definitely not become any less intense; my muscles always begin to feel more and more fatigued as I progress through my workouts. I know that my muscles are still being trained properly, I just do not feel any soreness afterward. As you become more experienced with working out, you will likely encounter the same type of situation. As a result, you cannot rely on muscle soreness to know that you have trained properly. If you are continually pushing yourself to lift heavier weights and perform more reps, then your workouts will continue to be just as effective as before.
Time Spent Training
It is a common belief that you must devote countless hours every week to your workouts in order to build an impressive body. This simply is not true. The best way for your muscles to grow and get stronger is to increase the intensity of your workouts. As intensity increases, your time spent training will decrease. It simply is not possible to train at maximum intensity for a matter of 1 or 2 hours straight. Rather than training at a slow to moderate pace for 1 or more hours, it is better to train at a quicker pace for under an hour. By training in this fashion, your muscles will respond better and grow more. Think of it this way by comparing sprinters to marathon runners. Sprinters run for short, quick bursts at a fast pace whereas marathon runners run at a moderate pace for much longer distances. This type of training results in sprinters having big, muscular legs while marathon runners have much smaller, skinnier legs.
It is the same idea as the training programs presented on this website. It is better to complete your routine in a shorter time period, taking fewer breaks. Between all of the sets of your workout, you should take about 45 seconds of rest time and no more than one minute. Taking even less time between some sets will increase the intensity even more. This has two benefits for you: 1) obviously the intensity of your program will be increased, causing favorable results in your body, and 2) short breaks mean your entire workout time will be decreased significantly. I usually perform between 4-7 exercises per workout and with such short rest periods, my workouts take me no longer than 45 minutes. Mentally, I find that this also makes it easier to complete a workout, knowing that I only have to push myself hard for less than one hour, rather than staying focused and exercising for an hour or more.
The following exercise myths are facts to abdominal training, which has become a hot topic in recent years. There is plenty of confusion surrounding this muscle group when in reality, this is one of the simplest areas to train if you know how to do so effectively.
If you talk about common exercise and fitness myths, I would say spot reducing is on the top rank. You will hear claims about spot reduction made on those late-night fitness infomercials which advertise the latest revolutionary ab machine and people still belive in this exercise myths and facts. The idea behind spot reducing is that if you work a certain muscle group, such as the abs, you will be able to burn fat off of this area. This strategy does not work due to the fact that fat is deposited on your body based on your unique genes. You cannot control where this fat is deposited, nor can you control where you remove it. In order to get a flat, toned midsection, you must lose weight and drop your body fat levels through your diet and cardio. When your body fat levels have dropped, fat will remove itself from your entire body, including your stomach.
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Not exactly a myth for exercise and fitness, however, this exercise is one of the most overrated. There is a lot of confusion surrounding crunches and although they are oftentimes praised as the king of abs exercises, the truth is that they will not give you that six-pack you have been searching for. It is important to first understand that the abdominal muscles consist of different sections: the upper abs, lower abs, and obliques, as further explained here. As mentioned under the previous section on spot reducing, it is a cardio exercise that will diminish body fat levels and shed the pounds from your stomach, allowing the abs to be seen.
In addition, strength training will burn a lot of calories as well, not so much while performing the exercises themselves, but during the physiological process of muscle-building, which occurs afterward. After a strength training session, your cells and tissues will be using nutrients in your body to repair your muscles, allowing you to get bigger and stronger. This process burns plenty of calories, not all at once, but over the course of many hours after exercise.
For these reasons, it is obvious that strength training plays a crucial role in developing your abs as well. Clearly, crunches alone are not the answer to ripped abs. In fact, crunches only work the upper abs and do nothing for the lower abs and obliques. An effective ab routine must incorporate exercises that work each specific area of this muscle group. Impressive abs are the result of a well-rounded approach to fitness that balances proper nutrition, cardio exercise, strength training, as well as abdominal-specific workouts.
If you know of any Exercise Myths and Facts and you want to share with us? Please post a comment and share your thoughts with readers.