Download MORE IS BETTER STRENGTH TRAINING REDUCES FLEXIBILITY

TRAINING MYTHS
1.
2.
MORE IS BETTER
• More is not better, more is just more.
• There is an optimal level of activity that exists and beyond which there are
diminished returns for your effort and increased risk of injury.
• Optimal levels vary between individuals so what is good for one person
will very likely not suit another.
• Pay attention to quality in your training and not quantity.
• Ensure adequate recovery between sets & sessions to reduce risk of injury
and overtraining.
STRENGTH TRAINING REDUCES
FLEXIBILITY
• Weight training makes you ‘Muscle bound’ is one of the biggest myths
associated with training.
• You will lose flexibility if a full range of movement is not used or if you
completely neglect any form of flexibility exercise.
• If strength sessions replace flexibility sessions – range is lost.
• Implement exercises that require full range movement.
• So if you include some flexibility exercise in your overall training program
there is no reason why you should lose flexibility.
TRAINING MYTHS
3.
HEAVY WEIGHTS /
LOW REPS WILL BULK
YOU UP, HIGH REPS /
LIGHTER WEIGHTS ARE
FOR DEFINITION
• It is a commonly held view is that heavy weights
performed for low repetitions are most effective for
bulking up while lighter weights performed for higher
repetitions will aid in gaining definition.
• This misconception is disproved by understanding
the specific physiological responses to training with
various loads.
• Heavy weights <6RM – are for strength Development
through neural adaptation.
• Moderate weights 6-12RM – are for Hypertrophy
through increased muscle cross sectional area (CSA).
• Training with lighter weights for a higher number of
repetitions while expending more calories than lower
rep training, will not necessarily lead to greater gains in
definition (reducing body fat) at the expense of building
muscle tissue.
4.
WEIGHT TRAINING
MASCULINISES
FEMALES
• A widely held fear of many females that if they
undertake some type of resistance training that they
will develop inordinately large amounts of muscle mass
and become less feminine.
•Females have considerably less of the prime
anabolic hormone testosterone than males (1/40th of
the concentrations).
• The lack of androgens (testosterone) makes the
process of developing significant amount of muscle
much harder for females.
• Rather than masculinising females, the inclusion of
resistance training to an overall exercise program will
contribute to caloric expenditure, reducing body fat
and improving lean muscle.
“
A widely held fear
of many females
is that if they
undertake some
type of resistance
training that
they will develop
inordinately
large amounts
of muscle mass
and become less
feminine.
”
5.
STRENGTH TRAINING
WILL SLOW YOU
DOWN
• Slow training develops slow strength????
• Force and velocity are the key determinants of
moving quickly.
• The force component comes with strength
training and the velocity comes with high speed
movement.
• Working through full range and integrating
strength training with skill and speed training will
facilitate speed rather than have a negative impact
on it.
• Creativity in the development of sport specific
resistance training exercises is important.
6.
7.
CHILDREN SHOULD NOT STRENGTH TRAIN
• Properly designed & supervised programs for children can result in the following:
– Increase strength
– Enhance motor development & sports performance
– Injury prevention
– Improve psychological well being
– Enhance overall health
MUSCLE TURNS TO FAT
WHEN YOU STOP TRAINING
• This is an anatomical and physiological impossibility.
• Muscle cannot turn into fat and fat cannot turn into
muscle.
• Like any form of exercise, there is a ‘use it or lose it’
analogy, so if you stop resistance training you will likely
lose muscle mass and strength, but it won’t turn to fat.
TRAINING MYTHS
8.
CERTAIN EXERCISES CAN CAUSE
SPOT REDUCTION
9.
CERTAIN EXERCISES CAN SHAPE A MUSCLE
/ WORK DIFFERENT PARTS OF A MUSCLE
• The concept of spot reduction contravenes every scientific principle of exercise physiology.
• Everyone has a genetic predisposition for body fat distribution.
• Spot reduction is really trying to lose body fat at a specific area on the body which is impossible.
•
•
•
•
The anatomical shape of muscle is pre-determined genetically.
Nerve supply to muscle runs along the whole length of the muscle and not just to specific areas.
Muscle contracts (shortens) from its insertion through to its origin.
Variation of motor recruitment patterns may occur with loading and movement sequences.
“
Everyone has
a genetic
predisposition
for body fat
distribution.
”
10.
WEIGHT TRAINING IS NOT
EFFECTIVE FOR FAT LOSS
• Another huge myth.
• The key to fat loss is caloric expenditure over time.
• Increased metabolism is associated with weight training and as such resistance training is
a great way to train for reducing body fat and improving lean muscle.
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