With so much research and development in the fitness industry you'd think just about all the myths would be debunked by now, but they're not. This is because there is always a new product or idea on how people can get unreal results in an unreasonable time frame or things that just plain don't work.
LIGHT WEIGHTS=LEAN BODIES
The made up phrase "toning up" is a marketing term, which is fat loss and muscle mass increasing. This is not what happens when people are lifting those baby weights for 100 reps. Actually not much of anything happens when you aren't challenging the muscle by doing resistance training with little-to-no resistance. Really it's just energy and time wasted. So ladies and gentleman; lift weights that challenge and fatigue your muscles!
CARDIO IS THE ONLY WAY TO LOSE FAT
This myth is why you see so many people on the treadmills, most of which are out of shape and aren't on the fast track to getting fit. Never fails, every morning I'm in the gym there are lines of people on treadmills, thinking, "If I run/walk for an hour, I can eat what I want and still lose fat." First of all nutrition comes first; but even with that in check, you still should supplement at least some resistance training into the equation. Second, resistance training should be done by everyone; young, old, skinny or overweight should all be trying to do at least some sort of resistance exercise. Doing both cardio and resistance training will maximize results, athletes should separate them however due to hormonal responses.
PREGNANT WOMEN SHOULDN'T LIFT WEIGHTS
This one is conditional; for the general pregnant population however, they can exercise and lift weights. Obviously doing one a repetition max isn't healthy, but challenging your muscles is good for both the mother and child. There are guidelines for this exercise:
- Avoid lying prone
- Work on strengthening your core
- Do not do high impact movements
- Keep your heart rate in check
- Breathe regularly
- Don't lift above 70% of your max
- Aim for 10-16 reps for each set
- Keep your goals manageable
- Talk to a personal trainer about exercise
- Always consult your doctor before exercising pregnant
LEG PRESS IS THE SAME THING AS SQUATTING
This is a classic free weights versus guided machine weights myth. Varying your regiment will lead to increased gains, but doing solely machine guided resistance can leave some imbalances and not give great results. In a study published by Journal of Strength & Conditioning Research, when subjects doing leg press or squats blood samples were compared the group completing squats had a much higher hormonal response than the leg press group. Squats induced greater concentrations of both testosterone and growth hormone. Moving on a guided track is not as challenging nor does it fit everyone's natural movement patterns, also some leg presses makes the user have terrible posture by forcing the back to be rounded. It doesn't give the same spinal load nor core activation. There's a reason squatting is called the "King of Lifts!"
Growth Hormone muscle concentration graph above
SQUATS AND DEADLIFTS ARE "LEGS ONLY"
Between the squat and deadlift, about every muscle is activated to some extent. Men looking for a testosterone boost, look no further; these are the lifts that boost testosterone more than any other lift! This is pretty well known, but let's throw in that squatting to parallel and below is NOT bad for your knees! Lifting with full range of motion gives more muscle activation no matter the lift.
Above are muscles used during squats.
Above are muscles used during deadlifts.