Last month we asked the FITT exercisers to tell us some myths about exercise. Well, we have the answers.
Do crunches get rid of belly fat?
This topic is focusing on the idea of ‘spot reduction’ which is defined as the idea that working one specific area will result in a change, in our case, fat loss in that same area. Unfortunately, spot reduction is a MYTH. While crunches will aid in the reduction of belly fat, other elements must be present, as a balanced, nutritional diet, cardiovascular, and resistance training.
Does Yoga help your muscles become longer?
While yoga, pilates, and other stretching exercises are a great way for ending a workout, or for psychological reliefs the myth that doing these exercise will elongate your muscles is a MYTH. In the body muscles are attached to bone via tendons, so for the target muscle to become longer, you would have to change the positing, or length of the tendon that attaches the muscles to your bone. While stretching exercises may not make your muscles longer, they can tone them by causing hypertrophy, increases in cell number, which increases the diameter of the muscle.
Does running on pavement cause more injuries than treadmill running?
Treadmills are softer than pavement and absorb more of the impact than pavement; however it’s hard to say if treadmill running will reduce injury. Running can be very stressful on joints so it is important when training to run, that you take frequent walking breaks to allow the hips, knees and ankles to recover. Biomechanical differences exist between running overground versus a treadmill but the overall forces on the joints are similar.
Does stretching before activity help prevent injury?
Recent research has shown that stretching prior to exercise does not reduce the incident of injury. In cases when elite athletes stretch before an event, performance can be reduced because of a decrease in the ‘stretch shortening cycle’. Though no direct link has been established between stretching and injury reduction, stretching is recommended during or after an exercise session to maintain/increase flexibility.
Is a morning workout better than an evening workout?
|Allows you to complete the rest of the day without worrying about finding time to exercise
||Finding motivation to exercise early is difficult for some
||The body is properly warmed up for exercise later in the day/night
||After getting off of work or having a long day, many people do not feel motivated to exercise
|Early exercise can provide a feeling of being energized throughout the rest of the day
||The body may not be properly warmed up and ready for exercise in the morning
||Some may find exercise as a relaxing way to end the day
||Exercise in the evening may make falling asleep at night harder
Does doing 10 minutes of exerciser 3 times per day have the same benefits as exercising for 30 minutes, once per day?
It depends on what you are trying to accomplish. If you are trying to achieve weight loss, then 10 minutes/3x a day would work for you, as long as you exercised at the same intensity as the previous 10 minute intervals. However, this is not the case if you are trying to strive for a longer, more intense workout because going longer durations allows your body to strain against the workload and build stamina during exercises more than 20 minutes long.
Higher number of repetitions vs Fewer repetitions and more weight
It all depends on what you are lifting for, and what age group you fall into. If you are try to add muscle mass then higher weight and less repetitions are the way to go. However, for older individuals, and for people trying to prolong muscle mass, and muscle stamina it seems that more repetitions with less weight is the way to go. Not only is this safer in terms of lugging heavy weight up and down, but performing more repetitions at a lower weight can allow for more stamina for walking and stability which prevents falls.
Electrical Stimulation Of Muscles (ex. Fat burning belts)
Everyone has seen that abdominal belts that people just strap on for 30 minutes a day, watch television, and by the end of week have AMAZING abs! Well don’t place your orders just yet. Simply stimulating muscle with an electrical impulse does not cause increases in definition. Why? Because when we exercise we cause the muscle to consume oxygen and produce lactic acid in conjunction to the contraction of the muscle. While the belt causes a contraction of the muscle, it does not stimulate oxygen consumption and its byproducts. So you just paid lots of money to shock yourself with no added benefit.