By Tom Bonanti
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 bulk up, cut up and trim down.
Some of this information has proved invaluable; some of it is pure bull. Let’s look at some common myths that just may be holding you back and/or even totally derailing your workouts.
Myth #1: If you want to build mass, cut out the cardio.
Aerobic fitness is achieved through regular cardio-vascular training and it is among the most preventative medicines available. What good is having gorgeous muscles if you drop dead of a stroke or heart attack! While building solid lean muscle is important, cardio vascular fitness is essential. And the best way to “pump up” the lungs and heart is by exercising aerobically. 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. Whether it’s running, swimming, biking, doing the precor or treadmill in the gym, you’ve simply got to
do cardio in order to stay healthy and live longer.
Myth #2: I’m hurting, but if I just keep training, I can work through the pain.
Only a real horse’s ass or the former governor of California still believes the adage, “No pain, no gain.” This long-running myth can potentially have dangerous effects on your body. There is a difference between pain, and the soreness and discomfort you feel after a really “kick-ass” workout. The latter is called ‘delayed onset of muscle soreness’ and it is a natural reaction to a really tough workout. Stretching, rest, massage and contrasting hot and cold showers can help ease this discomfort. Any indications of real pain (joint sprains and swelling, chest pains and difficulty breathing, etc.) should signal you to see a doctor. Working out with such serious symptoms could cause major damage to your body. See a physician as soon as possible.
Myth #3: I can only get “big” if I take the latest, most expensive supplements and steroids.
Just because a prominent bodybuilder is pitching a particular supplement or pro-hormone in one of the muscle rags does not mean that you need to buy it or use it. You can achieve greatness in “muscle-dom” by working hard in the gym, eating healthy and clean, and getting enough quality rest between workouts. Always consult a doctor before taking any supplement and, by all means (especially for guys over 40), have your testosterone levels checked.
Myths #4: Drinking enough water during exercise is not important; in fact it can cause cramps.
Drinking enough water during workouts is vital. Most of us never get enough water. You need water throughout the day, especially before, during and after a workout or other physical activity. Lack of water can lead to headaches, fatigue, body aches – and even death! The International Sports Sciences Association recommends 8-12 glasses of water per day. On strenuous workout days, drink 16 ounces of water for every pound lost during exercise.
If you’ve got questions about your fitness routine, please send an email to TrainerTomB@aol.com today!
Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Ave., Ft. Lauderdale, FL, Email: TrainerTomB@aol.com Facebook: TrainerTomB. www.pumpnincgym.com