Body Building Myths Debunked

Photo Credit: Anthony Kotzenburg

Will Stretching before a work out decrease

my chances for injury?

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From previous studies done on athletes, there is NO clear evidence that stretching before exercise will prevent injuries.

“In general, unless the activity requires extensive range of motion, a good time to stretch is after an aerobic work out.”(pg.282)

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Our body temperature rises from exercise, muscles then become fatigued which shorten and produce muscle soreness and spasms.

“Stretching exercises help fatigued muscles reestablish their normal resting length and prevent unnecessary pain.”(pg 272)

“Sport specific stretching can improve performance in sports that require a greater-than-average range of motion, such as gymnastics, dance,diving,and figure skating.”(pg 272)

Does strength training limit my flexibility?

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“Data show that strength-training exercises, when performed through a full range of motion, do not limit flexibility.”(pg283) Most strength training exercises

can be completed from extension to flexion with an exception of a few.If proper techniques are performed during strength training lifting movements , a increase in flexibility can occur.

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“Body builders and gymnasts who train heavily with weights ,have a better than average flexibility.”(pg272)

Flexibility exercises should be done at least 2 to 3 days a week, holding each stretch 15 to 30 seconds to the point of mild tension.

Are standing toe touches an effective stretch for my hamstrings?

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The standing toe touch is considered a contraindicated exercise. Meaning when the exercise is done over and over it may cause excessive strain or injury.

The standing toe touch puts excessive strain on the knee and lower back. It is not a recommended stretch because of the high risk of injury.

The alternative and preferred hamstring stretch is the seated sit and reach.

This position can executed with legs together,seperated,reaching to each side and or reaching in the middle.

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Is it bad to do sit ups with hands behind my head?

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Doing sit ups with hand behind the head is also a contraindicated exercise. It is also not a preferred exercise because when done over and over it may cause excessive strain or injury.

Performing sit ups with hands behind the neck can produce a excessive strain on the neck if done incorrectly.

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The preferred abdominal crunch is to have the arms crossing the chest with the knees bent. This exercise should only be used by those with no history of lower back problems.

If I do a lot of sit ups will it get rid of my belly fat?

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Doing lots of sit ups will not get rid of belly fat. Doing lots of sit ups will just grow the muscle tissues .

“A stringent cardiovascular exercise program steadily reduces your body fat, including fat stored around your belly.” (Makofsky)

However, you mush also have a healthy lifestyle by eating healthy foods and snacks .

To obtain more information ! Check Out:BodyBuilding.com

Photo Credit : Anthony Kotzenburg

Works Cited:Images:

http://www.flickr.com/photos/anthony_grieveson/8604738806/sizes/l/in/photostream/http://www.flickr.com/photos/art-of-2/4641949226/sizes/

z/in/photostream/

http://www.flickr.com/photos/mtsofan/7456355496/sizes/c/in/photostream/

http://www.flickr.com/photos/nicholas_t/6039529153/sizes/n/in/photostream/

http://www.flickr.com/photos/usarmyeurope_images/7637568442/sizes/l/in/photostream/

http://www.flickr.com/photos/istolethetv/5175006590/

http://www.flickr.com/photos/cedwardbrice/7230643272/sizes/c/in/photostream/

http://www.flickr.com/photos/nataliejohnson/2585333542/sizes/l/in/photostream/

http://www.flickr.com/photos/hectoralejandro/4075946676/sizes/z/in/photostream/

2 pictures, Anthony Kotzenburg, self taken Oct.6 2009.

Music:Recommencer by DoKashiteru , http://dig.ccmixter.org/music_for_film_and_video?offset=90

Sources:Do I Need Cardio or Situps to Get Rid of My Belly Fat?Sep 12, 2011 ,By Nina Makofsky. http://www.livestrong.com/article/541894-do-i-need-cardio-or-situps-to-get-rid-of-my-belly-fat

LifeTime Physical Fitness and Wellness,Apersonalized Program,12edition, Hoeger and Hoeger. Pages 272,282,283.