Top 10 Exercise Myths

Top 10 Ways to Improve Your Workout Presented by: Sara Lewis Owner, Mix Fitness ACE, AFAA, ACSM

Overview
Discuss 10 workout misconceptions
Introduce alternatives that really work
Questions

#10: It is possible to lose 1 lb. during a workout.
It’s possible, but……
1 pound of fat = 3,500 calories
16 ounces of water = 1 pound
Reality – It’s sweat! As soon as you rehydrate, that pound will be back.

#9: The (fill in the blank) is the “best machine.”
All cardio machines work your heart and lungs.
More muscles utilized = more calories burned.
Reality – The “best machine” depends on your training goal.

#8: Wearing a weight belt will help me lift more.
“ A weight belt should typically be worn when performing exercises that place stress on the lower back and during sets that involve near-maximal…loads.”
Reality – Weight belt usage should be limited to very heavy weighted exercises.

#7: You have to sweat to get a good workout.
Sweating is the body’s natural way of cooling itself.
Humidity is a factor.
Heart rate is an effective indicator of the intensity of your workout.
Reality – Exercise at various intensities, including those that make you sweat.

#6: Lifting weights quickly is better than slowly.
Lifting weights quickly requires momentum.
It’s possible to sacrifice form.
Rule = 2 second on exertion/lift; 4 seconds during lowering phase
Reality – Lifting weights slowly is more effective than quickly.

#5: The best time to stretch is before my workout.
Stretching/flexibility is a hot topic for research right now.
Some research suggests stretching beforehand does not prevent injury.
Gum Example
Reality – Stretching feels good and releases tension in the muscle.

#4: I’ll get stronger by performing a short range of motion.
This idea usually goes hand in hand with #6 (lifting weights quickly.)
Muscles will respond to demands placed on them.
Reality – When lifting weights, utilize your full range of motion.

#3: I have to work in the “fat burning zone” to burn fat.
Have you seen this graphic?
The entire graphic is misleading – what is a “cardio zone” if you’re on a cardio machine?!
It’s really talking about heart rate.
Reality – You burn calories in both “zones” and that’s what’s important!

#2: Women will “bulk up” if they lift weights.
Maybe  if they are seriously training for a body building competition.
Fact – women do not have the levels of testosterone needed to really get big.
Observation – most women do not lift heavy enough to even get definition.
Reality – Women must lift an appropriate amount of weight in order to achieve their fitness goals!

#1: I can lose my belly fat by doing crunches.
Show of hands?
Commonly known as “Spot Reduction.”
You’re really just strengthening the muscle lying underneath the fat.
Reality - The only way to lose fat – anywhere on the body – is to eat less and exercise more.

What questions do you have?

Resources
Recommended Websites
www.acefitness.org
mixfitness.wordpress.com
Contact Me
[email_address]
www.mixfitness.net
Thanks for attending this seminar!

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Top 10 Exercise Myths

by Sara Lewis

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