Resistance Training Myths Charles Lohman
MYTH 1 <ul><li>You can spot reduce fat in certain areas with strength training.  </li></ul><ul><ul><li>Reducing fat in spe...
MYTH 2 <ul><li>Women will build bulky muscles through weight training. </li></ul><ul><ul><li>Women should not be worried o...
MYTH 3 <ul><li>Light weights and high repetitions improves muscles tone, and heavy weights and low repetitions increases m...
MYTH 4 <ul><li>Older People Shouldn't Lift Weights. </li></ul><ul><ul><li>Studies have shown that lifting weights works ab...
MYTH 6 <ul><li>Kids shouldn't lift weights. </li></ul><ul><ul><li>Countless studies have shown that children can significa...
MYTH 7 <ul><li>After a person stops resistance training, the muscle turns to fat. </li></ul><ul><ul><li>Muscle turning to ...
MYTH 8 <ul><li>Strength training is bad for blood pressure. </li></ul><ul><ul><li>Resistance training that involves contin...
Source <ul><li>ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals – Fourth Edition (ISBN 9781890...
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Resistance Training Myths

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Resistance Training Myths

  1. 1. Resistance Training Myths Charles Lohman
  2. 2. MYTH 1 <ul><li>You can spot reduce fat in certain areas with strength training. </li></ul><ul><ul><li>Reducing fat in specific areas is not exercise-specific. In other words, people lose fat from areas in the reverse order that they accumulated the fat. For example, if Bob first adds fat to his midsection area then to his hip area, and if Bob does his proper cardio workouts to lose fat, he will lose fat first in his hip area then in his midsection area. </li></ul></ul>
  3. 3. MYTH 2 <ul><li>Women will build bulky muscles through weight training. </li></ul><ul><ul><li>Women should not be worried of bulking-up as a result of 'regular' resistance training. Unlike their male counterparts, women 'typically' are smaller in size, have less muscle tissue, and have lower level of anabolic hormones. Now, you do see women that are bulky, but there are very few women who are genetically capable of this. Also many times the women you see that are bulking are making a conscious effort to bulk-up through hardcore strength training regimens, specific diet, specific supplements and etc. </li></ul></ul>
  4. 4. MYTH 3 <ul><li>Light weights and high repetitions improves muscles tone, and heavy weights and low repetitions increases muscle mass. </li></ul><ul><ul><li>Studies have shown that as long as the resistance training exercise fatigues the targeted muscles within the limits of the anaerobic energy system (less than 90 second), resistance training with lighter weights and higher repetitions or heavier weights and lower repetitions produces similar muscular responses. </li></ul></ul>
  5. 5. MYTH 4 <ul><li>Older People Shouldn't Lift Weights. </li></ul><ul><ul><li>Studies have shown that lifting weights works about equally well for people of all ages. Actually, older muscles are very responsive to progressive resistance exercise. </li></ul></ul>
  6. 6. MYTH 6 <ul><li>Kids shouldn't lift weights. </li></ul><ul><ul><li>Countless studies have shown that children can significantly increase muscular strength and physical abilities through 'properly' designed programs of progressive resistance exercise. In addition, studies have 'even' shown that strength training is the most effective means for young people to build bone density. </li></ul></ul>
  7. 7. MYTH 7 <ul><li>After a person stops resistance training, the muscle turns to fat. </li></ul><ul><ul><li>Muscle turning to fat is impossible. Muscle and fat are separate unique tissues and one cannot transform into the other. Now, if someone stops resistance training for a significant period of time then it may appear that the muscle turned to fat because the muscle mass decreases and fat stores increase as a result of the non-training. But in reality there is simply less muscle and more fat rather than a conversion of tissues. </li></ul></ul>
  8. 8. MYTH 8 <ul><li>Strength training is bad for blood pressure. </li></ul><ul><ul><li>Resistance training that involves continuous movement and continuous breathing does not cause large increase in blood pressure. Actually, studies have shown that circuit strength training on resting blood pressure is profoundly positive. </li></ul></ul>
  9. 9. Source <ul><li>ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals – Fourth Edition (ISBN 9781890720292) </li></ul>

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