I have been a certified personal trainer for ten years, but I have been working out all my life. In that time I have read a lot, heard a lot, and I’ve seen everything. Everyone has an opinion about how to build the best biceps, how to bulk up, cut up and trim down. Some of this information has proved invaluable and some of it is just plain bull! When I work with clients, I want them to know the truth. Let’s look at some common myths that just may be holding you back, or worse yet, causing you harm.
Myth # 1: You don’t need to do cardio.
Aerobic fitness is among the most preventative medicines available. While building solid lean muscle is important, cardio vascular fitness is essential, maybe even more important than resistance training. And the best way to “pump up” the lungs and heart is by exercising aerobically. In short, you must do cardio. According to the International Sports Sciences Association, three to four 30-45 minute sessions of cardio per week will definitely help to build cardiovascular fitness. Tabulate your target heart rate (220 minus your age), then try to get your heart rate to within a range of 65 to 85 per cent of that number and keep it there for 20 minutes or so! If you get bored with cardio machines, then find an aerobic sport you like, such as swimming or biking.
Myth #2: No pain, no gain.
Only a Neanderthal still believes this old adage. This long running myth can potentially have dangerous effects on your body. There is a difference between real pain and the soreness and discomfort you feel after a great workout. Experiencing pain during any fitness endeavour is a sign that your body is in trouble. Stop what you are doing, check your form, stretch, drink water. For any pain that persists and worsens over days, you must see your doctor. On the other hand, some muscle soreness can be expected a day or two after a really intense workout especially after you’ve experienced a lay off. This is called residual muscle soreness. Stretching, rest, massage and contrasting hot and cold showers can help ease this discomfort.
Myth #3: I can only get “big” if I take the latest most expensive supplements and steroids.
Just because a prominent body builder is pitching a particular supplement or pro-hormone in one of the muscle rags, does not mean that you need to use it. You can achieve a fit, healthy and beautiful body if you work hard in the gym, eat healthy and clean, and get enough quality rest between workouts. Testosterone supplementation should be administered and monitored by a physician only.
Myth #4: I need to work out every day.
Cumulative micro-trauma is the technical term for overtraining and it is nothing you should take lightly. Weight training every muscle group everyday without proper rest will result in muscle tears, joint pain, gross fatigue and eventually serious injuries. Train each muscle group no more than twice a week for 20 minutes and make sure that muscle group gets 48 to 72 hours rest between training sessions. Take one to two days off from the weights each week, but stay active, do your cardio and eat properly.
The best way to get the body you want is through hard work, healthy eating and reading the fitness columns in Guy and Agenda weekly! Contact TrainerTomB@aol.com. Visit my gym in Ft. Lauderdale www.pumpnincgym.com. Call Tom (954) 557-1119 to set up a free intake.
