Fact or Myth

Myth Busting - The Facts!

There’s lots of myths in the fitness industry, it’s hard to actually know what to believe, follow or do when trying to achieve your fitness goals.

Well I’m going to address our 6 top myths key to BaseFit’s training.

#1 How long should I train for optimal gains (muscle growth)?

We see it a lot, people training for more than an hour in the hope for greater gains. It might surprise you to find out that you should, for the best gains keep it to a maximum of 45-50 minutes of continual workout if looking for muscle gains.

Reason? Testosterone is a major factor in building muscle, and increases during exercise. However, your testosterone levels will peak and then decline after a certain period. This happens at around 45-50 minutes of exercise and once your Testosterone levels drop your cortisol levels increase. Cortisol is linked with reducing anabolic state (muscle growth) and muscle wasting thus can be a bad thing should you be looking for growth.

No workout should take more than an hour to complete. If you find that it does, then we suggest you need to re-address the weights and reps you are doing to become more effective. Any of our coaches would be happy to help discuss further.

#2 How many crunches do I need to do to get a six pack?

Well the real question should be what else do I need to do in order for my six-pack to show. Yes ab exercises will tone the abdominal wall and form those six pack aesthetics, however if your body is retaining more fat cells than it requires then those beautifully sculpted sixpack abs will be hidden behind that layer of excess fat.

Let me explain, you cannot spot reduce fat. So doing lots of ab exercises won’t reduce body fat around the mid area. It will strength and tone your abs however for them to truly show through you’ll also need to focus on reducing fat levels also by a combination of cardio and strength training.

#3 The more you sweat the more calories you burn?

Not true. Sweating is only a bodily process to cool the body down and not related to the number of calories you are burning. It’s more likely effected by your environment (warm day, no fresh air circulation, etc) than a direct result of your exercising efforts.

#4 Running – is it bad for my knees?

Research has shown that older runners show no less fatigue in their knees as those of someone who doesn’t run. Grass running etc however can minimise any impact found in running although isn’t guaranteed to keep you injury free.

It’s shown that women are 4 times more likely to suffer from knee problems from running due to imbalances in the Quadriceps and Hamstring causing greater ACL pressures and that strength training as much as twice a week can enhance your running experience by building the muscles that support the knees directly to keep you safer.

#5 Yoga isn’t a big calorie burner!

That’s right, where Yoga is perfect for increasing flexibility and strength, a typical 50-minute class will only burn around 237 calories according to an ACE study. Comparing it to a half hour HIIT training session, you can burn in access of 500 calories.

#6 Will women lifting weights bulk them up?

No. Women produce far less Testosterone and have less muscle fibre than men so are much less likely to bulk through weight training.

There’s real advantages to women weight lifting as it will reduce the risk of osteoporosis, increase strength and reduce joint pain, provide better tone, and reduce depression and other negative emotional states of mind.