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MORE IS BETTER

STRENGTH TRAINING REDUCES FLEXIBILITY

• 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.

• 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.

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HEAVY WEIGHTS / LOW REPS WILL BULK YOU UP, HIGH REPS / LIGHTER WEIGHTS ARE FOR DEFINITION

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WEIGHT TRAINING MASCULINISES FEMALES

STRENGTH TRAINING WILL SLOW YOU DOWN

• 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.

• 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.

• 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.

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.

TRAINING MYTHS

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CHILDREN SHOULD NOT STRENGTH TRAIN

MUSCLE TURNS TO FAT WHEN YOU STOP TRAINING

• 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

• 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.

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CERTAIN EXERCISES CAN CAUSE SPOT REDUCTION

CERTAIN EXERCISES CAN SHAPE A MUSCLE / WORK DIFFERENT PARTS OF A MUSCLE

WEIGHT TRAINING IS NOT EFFECTIVE FOR FAT LOSS

• 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.

• 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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Everyone has a genetic predisposition for body fat distribution.

TRAINING MYTHS

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