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39 November 2013
vitamins, provide better skin, and
much more.” Good fat can be
found in coconut oil, olive oil,
avocado, almonds, salmon, grass
fed beef and many other whole
food sources.
Myth #3 – “60 minutes”
A common misconception is
that the longer the time you
spend exercising, the more
calories you burn. In some cases
that may be true, but wouldn’t it
be great to complete a better
routine in less time? Surge
training or burst training can, in
many cases, have better results
than a long, slow 60-minute
workout.
Surge training occurs in 20-
40 second bursts, conducting any
exercise in a high intensity
method, and then resting the
same amount of time. For
example, 30 seconds of work,
followed by 30 seconds of rest,
and then repeated 8-12 times.
This method releases certain
hormones that turn your body
into a fat burning machine.
Increasing
these
hormones
causes the fat burning process to
continue long past the time of the
actual workout.
Myth #4 – “Don’t lift heavy”
This depends largely on your
particular fitness goals. However,
whether you are aiming to lose
weight or to gain muscle, lifting
moderately heavy can help shred
fat. Lifting heavy weight will not
only make you a stronger person,
it will allow your muscle form
and definition to show once the
body fat decreases.
A very common myth
among women is that lifting
heavy will make your big or
bulky. It definitely will not. Eating
the wrong nutrients will make
your big and bulky. Lifting will
actually tone your muscles and
speed the fat burning process. It
takes massive amounts of time,
nutritional supplements and
lifting for a woman to get bulky.
Ladies, resistance and weight
training is essential for toning
your bodies and will not make
you look like a bodybuilder.
Another weightlifting myth
is that you will get hurt if you lift
heavy. As with all athletics, injury
is certainly a possibility when
lifting heavy weight. However, an
athlete is more likely to get
injured while using light weight.
People tend to go much faster at
a lower weight, causing their
technique to suffer and making
them
more
injury
prone.
Supervision and coaching is
highly recommended when
performing technical lifting,
using heavy weight or exercising
at high intensity.
Myth #5 – “Machines are
safer than free weight”
Many tend to think that
this is the case. On the
contrary, machines actually
limit your range of motion and
cause your body to perform
unnatural movements. Many
machines do the work for you,
and many don’t fit the body
correctly. Worst of all, the
motion
performed
on
a
machine is nothing like the
real, natural movement. For
example, in the gym many
people use machine curls to
exercise the biceps. While
there is nothing wrong with
this per se, in real life there is
almost no moment where we
use the curl. We also don’t push
anything in real life by sitting
and pushing with our legs, but
that is how the legs are trained
using a machine in the gym.
There are plenty of safe
methods by which to use free
weight. Always ask for
supervision or coaching if you
are not familiar with the range
of motion or exercise.
Real fitness comes as a result
of impletementing real facts and
strategies, not by believing
subjective
opinions
and
misleading myths. Don’t be
fooled by the latest trend or
marketing ploy. By eating natural,
whole foods and training your
body
using
real-world
movements that God designed it
to do, a genuine state of health
and fitness can be attained.
Sources: AskDrSears.com
Edwin Morales is the owner of
Crossfit CVI in Pompano Beach.
He is an ex-military and law
enforcement officer, and is
passionate about helping people
from all walks of life achieve their
health and fitness goals. For
more information, visit
crossfitcvi.com, call 954-972-
4284 or email
edwin@crossfitcvi.com.
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