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There are a lot of common weight lifting myths out there that you need to know about. Some of these myths are very dangerous and actually paint weight lifting out as a bad thing to do. These myths are usually created by people who have never really done weight lifting before, and they are just looking for an excuse to avoid doing it.
Weight lifting is a sport, not just a hobby. It’s important to know the correct methods of lifting weight correctly so as to avoid injury and maximize your workouts. This article will be talking about the most common weight lifting myths out there, and what they do to your body. By the time you’re done reading this, you’ll know a lot more about weight lifting and will be able to tell which myths are real, and which ones are just made up to avoid doing the right things.
Myths About Cardio Debunked
Over the years, the fitness industry has churned out a lot of myths about cardio. In most cases, these myths have been told to us by well-meaning fitness magazines and doctors, who never seem to realize that not all exercise is created equal. Some actually do know the benefits of cardio workouts, but just don’t seem to understand that sometimes too much cardio is not only bad for you, but also potentially dangerous.1 So, what are some of the most common myths about cardio? Let’s take a look at a few examples.
Cardio Increases Metabolism
This is probably one of the easiest ones to understand. The problem is that the truth is more complex than that. First of all, metabolism is a chemical process in the body. It is not the same thing as calorie consumption or physical activity. So while cardio does help speed up the metabolism in the short-term, overdoing cardio can actually cause more harm than good.2
Cardio Increases Muscle Strength and Size
This is partially true. Yes, the majority of it exercises which require you to use your muscles, but there is an element of endurance which is increased by the resistance, which also requires oxygen. In addition, during cardio, the heart pumps more blood in the general body area and actually increases the elasticity of your tissue. Ultimately, the bulk of the exercise done by regular jogging burns calories and helps lose fat, which will reduce overall body mass and increase muscle mass.
Cardio Increases Muscle Mass and Gains
In some cases, overdoing cardio might actually increase weight gain. The problem is that most people trying to lose fat and build muscle actually do so on a low calorie diet and lack of actual physical activity. Most people also tend to workout just a couple times per week, neglecting their muscles and joints. In order to actually gain weight and build muscle, you need to get in some regular physical activity and make sure your body is getting the proper nutrients.
Some of the benefits of cardio are things that we really don’t want to do, such as putting yourself at risk of injury and hurting yourself. This is why you need to be careful and actually consult with your doctor before starting any kind of exercise program. Also, while cardio does burn fat, doing it for prolonged periods can lead to high cholesterol levels and unhealthy conditions of the heart and arteries.
So in summary, there is some debate about the impact of cardio on overall health. Some groups recommend it for weight loss, others suggest it is just not worth it. It is up to you to decide what is best for your individual situation.3
Common Myths About Strength Training
Strength training can be a wonderful way to help your body become fitter and stronger. Strength training is a great way to improve your health, increase your muscle strength, improve your cardiovascular fitness, burn more calories, and even prevent injury. Strength building is an important part of any athlete’s routine and should never be ignored by the beginner weightlifter. But there are some common myths about strength training that might keep you from trying it, which are explained below.
You Can’t Get Bulky from Strength Training
Another common myth concerns getting bulky. Experts do not recommend the use of steroids to achieve a “bulk” appearance. In order to get bulky, you need to use proper form and incorporate resistance into your workout routine. In order to build muscle, you need to lift weights and get your cardio in shape. Cardio should be done before lifting weights, not after. This is to prevent your muscles from getting too sore and making it harder for them to grow when lifting weights.4
Aerobic Exercises Can Help you Lose Weight and Gain Muscle
These exercises are great for improving cardiovascular fitness and will also help burn a lot of calories. However, they do not burn fat and calories. Aerobics perform differently to strength training, because the goal of aerobic exercises is to keep your heart rate elevated for a long period of time, which in turn causes the muscles in your body to work harder.5 You burn calories at a slower rate while your heart is elevated for a long period of time.
The reason that strength training helps you lose weight is because your body uses more calories when you are in a state of physical stress. This is because when you are lifting weights, you are exerting a lot of energy against resistance. When you are in this state, your body releases enzymes that cause the breakdown of fat stores in your body. When your fat stores are broken down, the calories that were used to nourish them are then released. This is why you may see people who have lost a lot of weight after only a few months of being sedentary, as the metabolism has begun to function normally.
Is Weight Training Only For Men?
Weight training is a very popular form of exercise for both men and women. There is no gender divide in body building. Both genders build muscles equally. Muscle is built through high intensity interval training and low intensity steady state training. The reason that women have a smaller muscle mass when training compared to men is because their hormonal system is different from men.
Men have testosterone, a hormone that encourages a fast burning of fat stores, while women have estrogen.6 Testosterone production increases rapidly in man during puberty and then slows down. Estrogen on the other hand, is produced by the ovaries and is necessary for a woman to have muscle mass. As women age their menstrual cycle slows down so the production of estrogen naturally declines.7 This means that while a man is younger, he is more likely to have a higher level of testosterone, which is necessary for muscle building, but as a woman ages, the levels start to drop off and she is much less likely to have a high level of testosterone.
Image Credits
Best Health Magazine / November 30, 2020
SimpliFaster / 2021
1 “The (Many) Benefits of a Cardio Workout – Health Essentials from ….” 22 Sep. 2020, https://health.clevelandclinic.org/the-many-benefits-of-a-cardio-workout/ Accessed 24 Jun. 2021.
2 “How Much Cardio Is Too Much? (8 Ways To Quickly Know) – Fitbod.” https://fitbod.me/blog/how-much-cardio-is-too-much/ Accessed 24 Jun. 2021.
3 “The (Many) Benefits of a Cardio Workout – Health Essentials from ….” 22 Sep. 2020, https://health.clevelandclinic.org/the-many-benefits-of-a-cardio-workout/ Accessed 24 Jun. 2021.
4 “Bulking: What It Is and How to Do It – Healthline.” 6 Feb. 2020, https://www.healthline.com/nutrition/bulking Accessed 24 Jun. 2021.
5 “Aerobic Exercise Examples: At Home, at the Gym, Benefits, and Mor.” https://www.healthline.com/health/fitness-exercise/aerobic-exercise-examples Accessed 24 Jun. 2021.
6 “Testosterone: What It Is and How It Affects Your Health – Healthline.” https://www.healthline.com/health/what-is-testosterone Accessed 24 Jun. 2021.
7 “Estrogen: Functions, uses, and imbalances – Medical News Today.” 12 Mar. 2020, https://www.medicalnewstoday.com/articles/277177 Accessed 24 Jun. 2021.
