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| MYTHS AND FACTS |
1. MYTH: Cardiovascular exercise is the most effective way to reduce body fat
FACT: This belief is so widespread that one hardly hears the FACT that no form of
regular exercise of sufficient intensity and duration has been proven to be more
effective than another in reducing excess body fat, provided that is accompanied by
sensible eating habits. In fact, it is interesting to note that competitive bodybuilders
exhibit skin fold thickness and overall body fat, which are among the lowest in all
sports, despite the fact that they rarely indulge in aerobic training because of its
negative effect on muscle bulk and strength. Studies have shown that it is not the type
of activity, but the amount of energy expended, which is key to the promotion of loss
of fat tissue. Thus, for the average client, a properly sequenced combination of aerobic
and anaerobic training offers more benefits in body fat reduction, health and body
shaping than any single regime, which focuses on only one type of conditioning.
2. MYTH: Heavy weight training makes you bulky
FACT: This is often citied as a reason not to train with heavy weights. Many aspiring
bodybuilders wish that it were this easy to produce massive hypertrophy, but the
tendency to gain bulk readily is not an automatic result of heavy training, but depends
on genetics and a very specific type of sub maximal weight training. In fact, regular
training with very heavy weights compels one to exercise with very few repetitions in
each set, which is known not to be the most effective way of producing muscle bulk.
For example, Olympic weight lifters, who often train with very heavy weights, do not
develop this enormous hypertrophy (bulk), simply because strength and power, not
bulk, are the primary goals of their training.
3. MYTH: Aerobic exercise offers the best form of warm-up before exercise.
FACT: This fallacy constitutes an age-old tradition that is followed by almost everyone
before any sporting activity, yet this may lower necessary energy reserves and decrease
the ability of the muscles to produce maximal efforts in sports requiring the production
of great power, strength, speed or fine motor control. While it has been shown that
muscles operate most efficiently over a certain elevated temperature range, aerobic
more effective. Ironically, vast numbers of fitness (freaks) begin their circuit training
workouts with several minutes on fixed cycles, an activity which not only neglects the
preparation of the upper body but also provides the inappropriate type of warm up for
the resistance work which follows.
4. MYTH: All types of squats are essentially the same.
FACT: All squats are not the same (like any other exercise), with each variation
producing different training results, a fact which needs to be more widely appreciated
if we are to compare research findings with any degree of accuracy. For example,
squats with wide foot spacing involve the thigh adductor's much more strongly, while
squats with raised heels place more stress on the patella femoral joint (knee). Machine
squats often produce greater shearing forces across the knee than squats with free
weights. Squats with free weights, unlike machine squats, also strongly exercise the
erector spine (low back) and major postural muscles of the trunk and pelvis.
19700 West Bluemound Road - Brookfield, WI 53045 - Tel: 262-797-8676 EMAIL US
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