What To Do About All The Different Facts Health And Fitness Studies Show

This is a long title as it should be. Studies done on health and fitness are abundant. It gets crazy sometimes. Just when you think you discovered the perfect answer along comes another study that comes up with a different result!

I was reading my American Council On Exercise magazine that just came in the mail. They shared a new study that concluded that lifting lightweights with high repetitions actually causes more muscle development than doing heavyweights with low repetitions.

A great discovery! As you read the last paragraph of the article you have to scratch your head. It states that by doing high repetitions your fascia (fibrous tissue under your skin) is compromised and therefore the paragraph suggest the functional benefits of lifting light weights with high repetitions is not as healthy for your body.

Okay so you look great but your supportive fascia structure does not get used in enough directions to keep it healthy is what they are saying. Now if that is not confusing what is?

I always wonder why even write the article in such a manner. Why not start with the fact that lifting lightweights with high repetitions may make you look great but is not the best method for your body's functionality so if you want to look good lift lightweights with high repetitions but if you want to be healthy and avoid muscle and skeletal problems do not.

Lifting the heaviest weight you can for ten repetitions was all the rage a few years ago. Then lifting lightweights very slowly came into the limelight. So what is a girl suppose to do?

I say this over and over to my clients. Moderation is key. Studies are important and I hope they go on but getting away from moderation is not a good plan.

What I learned from reading the article was that it is important to work your muscles in various angles so switching up your strength training routines is important which is what I have always believed and shared. I now have one more reason why that is a good idea.

What to do about all the studies? If you are a professional consider the possibilities. If you are not and just want to be healthy work with a trainer or use a program that is not extreme. Moderation is key! If you want to read studies make sure you read lots of them that agree before you consider the information as being accurate and even then stay moderate.

Fitness Vs Health - Myths and Facts

Health is a disease-free state of well-being that allows an individual to experience improved quality of life and independence. Fitness is a criterion-based measure of physical performance. A person does not have to  be fit to be healthy, nor is a person guaranteed health because they are fit.

Many of the misconceptions surrounding these widely used terms have to do with the idea that both seem synonymous: You are fit, therefore you are healthy; the premise being that if you don't show any signs of illness such as pain or discomfort, you consider yourself healthy, and if you are able to perform physically, you consider yourself fit.

Some Important Facts:

The two major components of physical fitness are either health-related or performance related.

If you start puffing and huffing after climbing a couple of stairs (health related) but generally you are not overweight, eat a balanced diet and live an otherwise active life, normal blood pressure etc,  you are healthy-but not fit-

If on the other hand, you excel when it comes to performance- related abilities, such as agility, speed, coordination etc, but  suffer from high levels of stress, and boast about how your bad eating habits don't affect your fitness levels, you are fit, but not necessarily healthy

Could There Be A Happy Medium?What is the first image that comes to mind when you think fitness? Aerobics. Images of an extremely fit, sexy and energetic instructor jumping up and down or dancing and sweating profusely in an effort to get you in the best shape of your life.

Fact is, without resistance training, focusing on cardio alone won't help you build muscle. In a perfect world, you would always alternate between aerobic workouts and resistance training; in our hectic, unperfect world however; this is not always possible, so if you're pressed for time and must choose between the two, pick resistance training. It doesn't matter if you join a gym or use your body as your training equipment at your home; resistance training will get you fit, healthy and toned.

And you need to build muscle (or maintain it).

Will Brinks, in his book Body Building Revealed, writes: "to be truly fit we need to get out of the traditional cardio rut,and work at intensities that require energy from non- oxigen dependant pathways" So while the benefits of cardio training are important, if a happy medium eludes you, try lifting weights. But...if jogging or hiking is your thing hey, I'll see you at the top.

Health and Fitness Facts and Myths Exposed

Just like all other rumors that you might hear there are truths and fictions about health and fitness too. Someone hears something like a great exercise tip at the local gym. Maybe they even didn't hear it right. But they innocently tell something they know, and another myth is born, again.

If the person giving you the tip is one of authority you are more likely to take that tip as gospel. These "rumors" can be harmful especially if the person does not do the exercise correctly. You'll want to continue reading this article for more facts on health and fitness myths.

Would you be surprised to learn that myths exist about treadmill workouts and your knees. It's been said that treadmills are less harsh on your knees than running on pavement, concrete or asphalt. This is indeed not a true statement. When you run or jog, the force of your weight impacts your knees. Your knees will still experience that impact regardless of surface you are running on.

Treadmills may offer some give but they are not going to offer extra support to your knees. Your knees will thank you for making the investment into a quality running shoe. Over extension is another mythical being that goes something like this, if you aren't feeling the burn you aren't doing enough. You can feel the effects of a workout sometimes a few days after the activity especially if it's been a while since you've done anything. What we are describing is the experience of millions who get revved-up after years of inactivity and hit it hard. So it can be dangerous if you have been relatively sedentary and decide to get in shape. If you want to avoid this, take it slow, talk to your doctor and you'll get the best experience.

One truth about fitness exercises is they are great for your mental horsepower. In other words, working out helps to make your brain more powerful and operate at a higher level of performance.

Research studies have proven that regular aerobic exercise will increase your circulation too. This circulation increase will help produce increased serotonin levels in the brain. The clarity of your brain is another effect of this increased level of serotonin. This is not only fascinating but also a very good thing.

You will be more capable of knowing what it truth and what is lie if you take time to do the research. For your own sanity and interest, do this regularly. You're making the extra effort to exercise, be sure you know how to do it right. The benefits you will reap are worth the extra effort to do the research.

Health and Fitness - Fact Or Fiction

"If you want to lose weight, you gotta do lots of cardio!"

Fiction!

Prolonged periods on elliptical trainers, treadmills and so on could actually be harming your weight loss progress! Studies have found that long slow duration cardiovascular training (lasting more than 20 minutes) creates a release of the hormone cortisol AKA the stress hormone, into our blood stream. Cortisol actually has the adverse effect of storing fat (usually around the midsection of our body). However cardiovascular training does have a place in a weight loss routine; specifically tailored interval training and fartlek training designed by a Personal Trainer can greatly reduce body fat, increase muscle tone and increase your aerobic capacity.

"I cant lose weight, I have a slow metabolism"

Fiction!

People with slow metabolisms tend to be slimmer! Now i must make clear im not talking about your metabolic rate here, that's the number of calories you burn per day just living, I'm talking about the metabolism of food from food to energy/waste etc. People who metabolize food slower, digest food slower, stay fuller for longer and don't tend to snack on sugary foods. People with fast metabolisms, or people who oxidize food quickly, are more prone to sugar crashes, snacking, over eating and weight gain. A well planned individual dietary plan laid out by a Personal Trainer/Nutritionist will allow you to break through any plateaus or genetic "disadvantages".

"You can loose fat from specific areas of the body"

Fact!

But not via exercise, for example when you do 100 sit up's it does not mean you will loose fat from your abdomen. However we can pinpoint certain areas of the body in our mission against fat. Through careful measurements of various sites on the body, JW Fitness Solutions, based in Bristol, can determine which hormones are over-active or under-active and then, through specific exercise and supplementation can begin to normalize them, ensuring fat loss from problem areas and a more balanced hormonal system.
"Girls shouldn't do weight training unless they want to get bulky"

Fiction!

Testosterone is the male hormone responsible for many things including muscle growth. As a rule women have 10% of the amount of testosterone that the average man has, and look how often some of those knuckle heads are training! And even they can't do it! So your chances of getting too big are very very very slim. To avoid any risk, on your first training session bring in a photo of a woman who you think is too muscled and your Personal Trainer will make sure that is not what you look like.

"Personal Training is fun"

Fact!

Don't be daunted by what you think personal training will be like, there are no whistles, we don't shout in people faces and we never EVER say "Feel the burn". If a workout is not enjoyable people will never return to the gym. Here at JW Fitness Solutions in Bristol we pride ourselves on not only being someone's trainer but someone they can talk to. We have a laugh and a joke and often end up becoming good friends with our clients. Workouts are fun and varied and I promise you will never ever get bored.

What have you got to loose? Except a few pounds and a few clothes sizes.