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Heavy weights typically do not lead to increased muscle mass, moderate weights do. Muscle mass is more of a function of volume (ie. number of sets x number of reps). Muscle mass is best gained using multiple sets (3-5) for moderate repetitions (8-12) at moderate loads (70-80% 1RM). Using heavy loads (85% 1RM and above) for repetitions in the 1-5RM range will lead to strength gains with minimal hypertrophy. Hence, heavy weights do not make you “bulky.” Myth #2: High repetitions are for toning I don’t know how many times I’ve heard this. Too many times to be sure. Toning (a term I hate to use) is a result of losing fat and building muscle tissue so that you develop a degree of muscle definition. While there are rep brackets better suited for body compositional changes, there are no rep brackets that “tone.” Body compositional changes are a result of the program as a whole, not just the rep bracket being used. As for high repetitions, repetitions of 12+, they are better suited for developing muscular endurance. Myth #3: You can only burn fat by doing cardio You would think that by now most people would have realized that cardio is not the only means by which you can burn fat. However, nearly EVERYONE I speak with in the club where I work only knows fat loss by one method: cardio. Sure, cardio can result in fat loss, but it is most effective the first 6-8 weeks of an exercise program due to the changes in hormonal response that occurs with adaptation. Ever notice how many people perform long duration cardio day in and day out only to leave the gym looking exactly the same? I rest my case. An overlooked method of burning fat is weight training. Many people understand that by adding muscle mass you burn more calories around the clock, which may result in more fat loss. However, what most people fail to realize is that a weight training routine can be manipulated to achieve a specific hormonal response that is conducive to fat loss. In other words, you will get a different hormonal response from doing high repetitions as opposed to doing low repetitions. The key then is to manipulate training variables in such a way that it will promote fat loss. I will elaborate further on this topic in a future article. Debunking Common Exercise Myths, Part 2...coming soon!
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More Articles:1. Women Weight Training Program and Workout! By Ashley Green Women avoid weight training as much as men love it. The reason women are reluctant to work out with weights is only because they feel they might end up looking like female body builders. But before jumping onto any conclusions, consider this:. Lifting a baby who weighs anything from four kilos to ten kilos is done on the spur of the moment.. Lifting one or two liters of water-filled jars at a time is another chore most women do unthinkingly.. Picking and lifting pieces of furnitures, cooking u… 2. Increase your Fitness Program Efficiency What's most necessary for making a fitness program more effective is establishing a certain number of trainings every week. It is considered that the minimum number of trainings is two (anaerobic) and three (aerobic) every week. If they are combined, their number can be reduced to three trainings a week (two combined and one aerobic). Obviously, an increase in the number of weekly trainings brings better and more rapid results. Their maximum number would be four force trainings (anaerobic) and … 3. Cheap Clearance Elliptical Trainers Purchasing a cheap clearance elliptical trainer can prove to be a risky investment. The elliptical trainer is a complex fitness machine that provides a variety of fitness levels to offer a low impact work out. For this reason, the elliptical trainer must be durable and well built. The elliptical trainer mirrors running and walking somewhat like a treadmill, however the difference is that instead of the foot coming down on a hard surface, the feet move in a smooth, seamless fashion like riding a … 4. A Few Reasons to Workout An exercise routine is important for keeping healthy and in good shape. Many people want to workout but can't seem to find the time or motivation. This is nonsense! There's always time, you just need to prioritize. Wake up thirty to sixty minutes earlier every morning. Go for a walk during your lunch hour, or park your car further away from the office. There's always time for exercise; you just have to be willing to cut into your personal time. Motivation is a whole other issue, not that you sho… |
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