From bulky bodies to knobby knees, there are a ton of fitness fears that can keep women out of the gym. It's time to let go of the excuses - it turn out most of these myths aren't really true.
Phew! With all the warning and old wives' tales about working out, it's a wonder that any of us ever make it to the gym. But it doesn't take much research to find out that these cautionary tales. Read on to learn the truth about some of your most fabled fears.
WILL THE STAIR CLIMBER MAKE MY BUTT BIG?
By using machine correctly, we can avoid bulking up. If you use the stairs on a heavy resistance and slow pace it will have a tendency to build muscle, but if you keep the resistancel light and the steps quick you will get a workout that's more about stamina and tone.
IF I USE HEAVYWEIGHTS AND DO LOW REPS WILL MY ARMS BULK UP?
Most women don't tend toward big bulky muscles - they think they do, but they don't. They don't have the muscle capacity. If you're not sure you're doing the right weight or the right amount of reps, suggestion of doing 15 repetitions with a weight that challenges you. By the las rep, your muscles should feel like they've been worked but not overly strained.
IF I DO HIGH INTENSITY WORKOUT WILL I BURN FAT?
People have this idea that there's a fat burning zone when you go really slow and you do a long workout. They think that because you burn a higher percentage of fat that this is better for weight loss. "This isn't true." A workout that burns the most calories is going to be the most effective way to lose weight. A high intensity workout is actually very effective if you want to drop some pounds. You may burn more calories over a shorter period of time, even though you'll burn a lower percentage of fat, you'll burn more fat overall. All this doesn't mean you need to do a high intensity workout everyday. Twice a week is plenty, even if you're trying to shrink your waistline.
IF I WORKOUT AND THEN STOP, WILL MY MUSCLE TURN INTO FAT?
It seems to make sense - if we build muscle and then stop working out, wouldn't fat appear where the muscle once was? Not necessarily. " Fat and muscle are two different types of cells - one doesn't turn into another one. The reason people gain weight when they stop working out is because they don't burn as much fat."
5. WILL RUNNING ON THE TREADMILL RUIN MY KNEES?
"No." Running is a fantastic exercise since it doesn't require lots of skill, and other than buying a pair of running shoes, it is very inexpensive and can be done anywhere. In fact, treadmills can be better for you than running on your own street. Commercial grade treadmills (those found in the gyms) are excellent for running because the impact suface is made to absorb a lot of impact tha twould normally go into the knees if you just ran on the street.
IF I DO SIT-UPS INCORRECTLY, COULD I ACTUALLY DEVELOP A POOCH?
For most women, achieving a flat stomach is like scoring a date with Brad Pitt - a lofty dream. We got so fustrated we start wondering if we're actually doing something to provoke this pesky pooch. So are we doomed to dread our midsection for life? Well, not if you're willing to work on it. The muscle fibers in the abdomen are designed to work long hours everyday since they are postural muscles. These muscles react differently than other muscles in the body in relation to exercise and growth. Muscle fibers like those in the legs will grow stronger they are stressed by exercise. " You're more likely to develop a pooch from overloading the desserts, not the sit-ups."
WILL SPIN CLASS MAKE MY LEGS GET BIGGER?
It's another "fear of getting bigger" question, and it's a really common one. Some women are convinced that after weeks of spinning, their pants don't fit. Are they just imagining this? "Typically, activities like cycling (either spinning indoors or riding outdoors) are endurance activities and do not build big muscles." As a result of prolonged use and burning lots of calories, the legs may appear to be more muscular and therefore look bigger, but they are likely to be the same size.
IF I EAT BEFORE I WORKOUT COULD I GET A CRAMP?
You know you get grumpy when you don't eat, and a grumpy exerciser isn't likely to work very hard. So if you want to slim down and save your sanity, grab a snack before you workout. Not sure what to eat? That depends on the type of exercise being performed. If you want to avoid cramping, keep your snacks limited to no more than 250 calories and predominantly made of carbohydrates, like a small whole wheat bread or a banana.
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