Today's post is all about myths. It doesn't hurt to reiterate some facts as the same myths continue to float around.
Myth #1 – Low intensity Doesn't Work:
If your goals are to change body composition, you need to work hard. There is just no way around it. The body is stubborn and change comes at a cost. That cost to you is hard work and a high enough intensity that the body has to stand up and take notice. Continuing to do the same workout, whether it is a weight program or cardio program, month after month with no variation is a recipe for "no change required." Your body will only respond to the stress imposed on it. Changing workouts is a form of stress – good stress. So, those of you who train on your own – look at your program. When was the last time you changed it? For everyone – are you working out intense enough? Last week's newsletter on HIIT – high intensity interval training – helped explain intensity and intervals.
Myth #2 - Sit ups Give You a Flat Stomach:
This continues to circulate and even some "trainers" are still doing sit ups and crunches. If you are, stop immediately! These exercises will not give you a flat stomach. A flat stomach comes from the right workout combined with the right intensity combined with the right diet – period! No amount of sit ups and crunches are going to flatten your stomach – end of story. Well, almost end. Sit ups and crunches are dangerous – high risk exercise for disc injuries. Please don't ask to do crunches or sit ups; it is not our choice for core training. Too much spinal flexion – so stop now, roll over and do some planks (isoabs) – remember your glute activation first though.
Myth #3 – Long Steady Cardio Will Burn the Fat:
The only place and time for long, steady cardio (treadmill) sessions is with someone who is just starting to exercise for the first time or for recovery workouts after a high intense series of workouts or competition. The only way to make changes to your body whether for performance or vanity is to perform high intense interval sessions. Long, steady cardio has it's place when someone is just starting to exercise – a base must be built before high intensity work can be performed. After that, long steady state cardio is unproductive and will not result in consistent weight loss.
Till next time,