Howdy, fitness freaks! Trying to get in shape?
Well you should first know that there are a few misconceptions surrounding weight training.
In today’s video, we’ll debunk some of these myths so you can make wiser choices the next time
you hit the gym. Do muscles turn into fat if you stop weightlifting? Does weight training decrease
flexibility? We’ll bust all these myths AND more… Myth: Lifting weights reduces flexibility
Most people think that weight exercise without enough stretching reduces your flexibility.
This is the main reason why stretching after an exercise is advised. However, that’s not the case.
Weightlifting, when done correctly, can have the opposite impact. The truth is that full-range
resistance training can increase flexibility as well as, or even better than, traditional
static stretching routines. It might come as a surprise to you, but any resistance workout that
emphasizes an entire range of motion can build muscles, while also increasing flexibility around
active joints. For instance, lifting dumbbells up and down during a chest press will allow you
to fully engage your chest and shoulders. Although flexibility may not be your goal,
it’s crucial to your success. Your muscles may oppose specific motions if
you don't have enough flexibility, making it difficult to accomplish a specific exercise.
Have you ever refrained from weight training thinking it may affect your flexibility?
Sound off in the comment section, and start a conversation with our Bestie community...
Myth: Lifting weights is detrimental to your joints
Have you ever wondered why your joints hurt after exercising? The answer is a little more complex.
There are various reasons why you have aching joints after a workout. Weightlifting is sometimes
misunderstood as putting stress on the joints. The truth is that weightlifting helps develop muscle,
which absorbs trauma and protects joints. Weightlifting helps strengthen your joints,
muscles, and bones. Even if you have arthritis, the long-term advantages of weightlifting
can help you feel less pain. While some stiffness is to be expected, weightlifting has a beneficial
impact as long as you use the appropriate techniques to get the most out of the activity.
According to research, people with knee joint discomfort who completed weight-bearing
exercises reported a 43% reduction in pain after four months. They were also better
at doing daily chores and had a greater quality of life than those who did not.
Lifting more weight than your body can manage, or lifting incorrectly, are the two primary ways you
can damage your joints after a workout. Have I caught your
interest? Well then hit that “subscribe” button to watch more videos. Join our millions of followers
for more amazing Bestie content! Myth: The only way to see
results is to lift large weights When you visit a gym and see people
lifting weights five times heavier than the ones you lift, it's normal to feel intimidated.
This is how workouts become competitive. But "ego-lifting" leads to injury.
You may feel guilty that the person next to you can bench 100 lbs while you can only get
up to 50. But does it matter how much weight you lift when it comes to your fitness? No!
The amount of weight you lift has no bearing on muscle development. You may get similar results
with smaller weights if you're consistent and patient. Lifting light weights for more reps
is equally as good for gaining muscle as lifting big weights for fewer reps.
The idea is to lift until you're exhausted. You can strain your body in a variety of ways.
It all boils down to two things… the number of reps you do
and how you execute them to generate muscle exhaustion. The trick is to mix heavyweights,
lightweights, and bodyweight exercises within your routine to keep it interesting.
Myth: Lifting weights is harmful to your growth Despite what science and experts say,
there have been many mistakes within the health community. The idea that lifting
weights gets in the way of growth is an issue that comes up frequently in fitness circles.
If you have a child under the age of 18, you may be wondering if their workouts are slowing
their growth. While your child's anxiety about stunted growth is understandable,
the good news is they can still lift weights. The belief that lifting weights hinders growth is
most likely based on concerns that an individual’s growth plates would be damaged if they participate
in strength training. Damage to growth plates in immature bones can stop growth. However,
this can be caused by bad form, excessively large weights, and a lack of supervision.
There is no science that proves children would stop growing if they lift weights too
young. Resistance training programmes that are properly designed and supervised
provide several benefits including bone strength, less injury and increased self esteem.
Before we move ahead, here’s another video you might like. Watch and learn what doing
bench press daily will do to your body. Now back to our talk on weight training myths.
Myth: Lifting weights raises blood pressure You might be aware that regular aerobic
exercise has long been known to enhance circulation and lower blood pressure.
But what about lifting weights? People with hypertension have been told for years
not to lift weights because physicians thought that blood pressure rises during hard lifting,
and that this may cause severe complications. However, in recent years, significant studies
have revealed the inverse. The truth is that weight training lowers resting blood pressure
because stronger muscles put less stress on the heart during daily activities.
Studies prove that weightlifting can drop both systolic and diastolic blood pressure by up to 4%,
much like aerobic activity. According to another study,
only two or three sessions per week are required for positive results.
Myth: If you quit lifting weights, your muscles turn into fat
People have believed for years that if you stopped weight training, fat will replace muscle.
This is just false. Muscle and fat cells have separate architectures and cannot be interchanged.
It'd be similar to an orange transforming into an apple. It's not going to happen.
So, when you don't go to the gym, why do your arms seem flabby? Well, it’s more of a cosmetic
thing. When you don't work out regularly, your body composition begins to shift.
Muscle cells shrink when there is minimal physical exercise.
With less calorie burn, fat cells will start to expand, making the body look softer.
Muscle aids in fat burning. According to research, an intensive bout of strength
training results in more calories expended in the 16 to 24 hours after your workout.
Myth: Lifting weights cause you to bulk up If you’re scared that lifting weights will
transform your appearance into something you don't like. The simple answer is ‘no’.
This is one of the main worries among women thinking about starting a weightlifting programme.
The neurological system is affected during the first few weeks of weight training,
and growth does not occur. Because the brain urges the muscles to recruit more neurons,
this nervous system reaction results in increased motor unit recruitment and makes you stronger.
Your muscles will only expand to a healthy, typical level that encourages an enhanced
metabolism. This is unless you consume a lot more calories. You have to work hard for every ounce
of muscle you build, and sprouting enormous muscles isn't as easy as you might imagine.
Lifting weights, when combined with a healthy diet, will result in a slimmer body.
Myth: Weightlifting is solely for the benefit of your body
This couldn’t be any more inaccurate. The truth is that weightlifting can also help mental wellness.
It’s beneficial to your mental health in a variety of ways. A study discovered that
weight training substantially decreases depression symptoms among adults,
regardless of health conditions or strength gains. Resistance training also helps keep the brain
healthy by preventing neurological disorders. Recent research reveals
that six months of heavyweight training benefits memory-related areas of the brain.
Studies on whether weight training assists with Parkinson's disease symptoms have found good
things, including one that revealed that even modest resistance training can help patients
improve their strength and balance. Myth: It's ideal to focus
on only one muscle group at a time You’ve heard about "back day" and "leg day”.
Well, unless you're a bodybuilder, this routine isn't necessarily useful.
High-intensity interval training and circuit training are meant to help develop muscle,
boost aerobic capacity, burn calories, and improve recovery time. Whatever weightlifting
programme you select, keep in mind that muscles require roughly a day to recuperate,
so vary your exercises so you aren't doing the same full-body workout every day.
For a more effective workout in less time, use complex exercises that engage more than one muscle
group like squats, pull-ups, and deadlifts. A weight training program provides a slew of
short-term and long-term advantages. There are so many great exercises you should know
about. Let’s keep the conversation going with a couple more fitness-related videos,
shall we? Here’s what you should know… Check out 11 simple exercises that show results
after just 1 workout. How about determining which is better for your weight loss, cardio or weights?
Go ahead, click one. Or better yet, watch both, and see how the right exercises can
improve your results. Have you fallen for any of these myths? Let us know in the comments below!