Debunking Exercise Myths

Despite research emerging all the time, some exercise myths just seem to stick around.  Here are the questions I get asked most frequently.

• Will strength training bulk me up?  This is the most popular question asked by women because they are afraid they are going to wind up with biceps like Arnold.  Ladies, we do not possess the testosterone to develop those kinds of muscles!  In fact, in order to build lean body mass which will rev up your metabolism, the muscles need to be adequately challenged.  If you can do 12 repetitions per set without being fatigued, it’s time to ramp up the weight.  Be sure to include strength training in your exercise regime at least two times per week to help maintain bone density and prevent muscle loss.

 

• Is the best way to burn fat to work out first thing in the morning?  This is an old body builder myth based upon the premise that glycogen stores are depleted by morning, so you will burn all fat.  Research shows that people who fuel up before exercising have better endurance, and ultimately burn more calories.  Food tolerance is individualized.  Some can eat a full blown meal, and then run a 10K, while others cannot even stomach the thought of eating before exercise.  If you’re one of the latter, try a small amount of easily digested carbohydrate containing food like fruit, yogurt, or whole grain toast an hour before your workout.

 

 

• Should I keep my knees over my ankles when I do squats?  This myth came from an old study out of Duke University in the ‘70’s.  More recent research from the University of Memphis suggests that while knee stress does increase by 28% when the knee moves beyond the toe, hip stress increases by almost 1,000% when knee movement is restricted.  When performing squats, start the movement by hinging from the hips to sit back, and your knees should follow your toes without going forward excessively.

 

• What should my heart rate be so I am in the fat burning zone?  When we exercise, our bodies use blood sugar, glycogen, and fat for energy at varying rates depending upon intensity.  Don’t worry about where the body draws its’ energy from.  The higher the intensity, the more calories you burn.  Choose an intensity that can be maintained, or better yet, try some interval training which will improve endurance, and strengthen your heart.

 

 

• Should I stretch before my workout?  There is fairly strong evidence that stretching before a workout does not reduce injuries.   In fact, some research indicates that stretching the muscle before activity may impair performance, or even make you more injury prone.  Your best bet is to warm up for about 10 minutes prior to exercise, then stretch after your workout.