Myths & Facts Associated with Resistance Training

• Myth:  Resistance training will result in undesirable muscle development in women.

Fact:  The development of muscle tissue is enhanced by the presence of testosterone, a hormone which is much more prevalent in males, then in females.  It is more difficult, therefore, for women to develop “large” muscle mass through training and should be of no concern to someone who includes resistance training as a part of a complete fitness program.

• Myth:  Resistance training causes inflexibility.

Fact:  If the program includes stretching and full range of motion resistance exercises, flexibility will actually be improved.

• Myth:  Resistance training can slow you down.

Fact:  There is a direct and positive relationship between strength and speed.  A proper resistance training program incorporates resistance exercises which recruit many fast twitch (shorter powerful bursts) muscle fibres.  Strength training results in an increase in both size and strength of fast and slow twitch (long endurance) fibres with an emphasis on fast twitch fibres due to the nature of the work being performed.  There is no reason to assume that a balanced program that includes resistance training will affect an individual’s speed of movement.

• Myth:  Certain exercises can cause weight loss in specific areas of the body.

Fact:  Resistance training may increase the muscle development in specific areas of the body, but it will not reduce fat in those areas.  Stored body fat can be metabolized for energy, but we have no control over which body fat is used.  Therefore, to lose body fat in a specific area, we need to lose fat over the entire body.  This happens when we expend more calories than we consume (daily) over a period of time.  Guidelines for safe weight loss for adults have been set by the American Council of Sports Medicine (ACSM) based on research.  These include losing no more than .5 kg to 1 kg (1lb to 2lb) per week through a combination of daily caloric deficit and physical activity.

• Myth:  If you stop resistance training, muscle will turn into fat.

Fact:  Muscle and fat are completely different tissues.  One cannot be converted into the other.  If one stops resistance training, the muscles may become smaller in size (atrophy) and if the decrease in activity isn’t counter-balanced with a decrease in food consumption, fat gain MAY occur.

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• Myth:  Resistance training is a complete fitness program by itself.

Fact:  There are five components to fitness:  body composition; cardiovascular (aerobic) endurance; muscular endurance; muscular strength and flexibility.  All components will be trained in a program consisting of cardiovascular exercise, resistance training and stretching.

• Myth:  Resistance training gets boring and takes too much time.

Fact:  There are many exercise options for each of the muscle groups and resistance training can be done in as little as 30 to 45 minutes, depending on the goals of the individual.  Resistance training benefits can be maintained with as little as one day of training per week as long as the intensity of the exercises does not decrease.

• Myth:  Resistance training causes pain and stiffness.

Fact:  If resistance training exercises are prescribed with an appropriate volume and intensity at the beginning of a program with gradual progression applied over time, pain and stiffness should be minimal.

• Myth:  Nautilus is best, Free weights are best, Universal Equipment is best.

Fact:  Each type of resistance training equipment has its advantages and disadvantages depending upon the goals of the individual.

(Canadian Fitness Education Services)
Disclaimer:  It is my pleasure to answer your questions regarding exercises.  I am not however able to help you if you’ve recently had an injury or surgery & have not yet received your doctors approval to exercise.  You must have the green light to start an exercise program before I can recommend appropriate exercises for you.  I am all about safety first!

Move more to feel better.
Where there’s a will, there’s a way & I can find a way that works well for you :)
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