Figuring out the best way to improve your fitness regime can be a little confusing. There seems like hundreds of ways to get your wellness into shape, but the devil is really in the details. This is where random tips and fitness myths come into the equation. At best, these fitness falsehoods interfere with your perforamce; at worst they could put your wellbeing in jeopardy. This is why we spoke to the expert. Enter fitness expert Ashley Borden (ashleyborden.com, who has worked with some of the biggest names in sports and fitness. With her advice and expert knowledge, you won’t fall victim to any of these flawed ways of thinking.
1. You’ll get bulky if you lift weights: Even though a pound of muscle weighs the same as a pound of fat, the muscle looks much smaller. This means that the more muscle you have on your body, the less space you will take up. Borden notes, ‘Many people – both men and women – think that lifting weights will make you look like a bodybuilder. That’s like saying studying physics will turn you into Einstein. The amount of time, food and discipline it takes to get huge from weights is almost a full-time job – and sometimes influenced by illegal substances. So embrace weight training. You’ll feel and look leaner and rev up your metabolism.’
2. You’ll burn fat as long as you’re moving: ‘If you are walking like a snail and your goal is to burn fat, it’s not going to happen,’ Borden asserts. ‘Since everyone’s body is different and responds differently to training, a good cardio starting point is 40 minutes of cardio, three to five times a week in your target heart rate zone. Most commonly, the target heart rate zone is 50% to 85% of your max heart rate. Wearing a heart rate monitor where you enter your age, weight and intensity level is the most accurate and efficient way to determine your heart rate zone. Heart rate monitors also give you the freedom to train outside, without the assistance of inside cardio machines that can give you unreliable feedback.’
3. The only effective time to train is in the morning: The timing of your workout does not matter unless you’re a professional athlete doing two-a-day sessions. The more important thing to focus on is finding a time in your schedule when you can stay consistent with your training. Borden advises, ‘Listening to your body and knowing when you perform the best will help you decide if, in fact, mornings, afternoons or evening workouts are your time of power. Energy and attitude are keys in having great workouts.’
4. You have to train for an hour to have any benefits: According to Borden, ‘It all depends on the type of workout you’re doing. If you’re doing a HIIT (high intensity interval training) workout, you can accomplish all your goals in 15 to 20 minutes – or less. Tabata training (eight sets of 20 seconds of hard work followed by 10 seconds of rest) is only four minutes, but an incredible aerobic and anaerobic workout. So it’s not just the time you work. More importantly, it’s what you’re doing, your exertion level and the overall structure of your training plan.’
5. Woman only need to lift three-pound weights: ‘This is some of the most irresponsible information you’ll find,’ says Borden. ‘Studies have shown weight training is a key to preventing osteoporosis, creating lean muscle mass, raising your metabolic rate and creating strength. How are you going to sculpt a flat belly, a nice back or great legs with only three pounds? Limiting your heavy strength training is just cheating your body out of the amazing benefits of strength training. And it’s not just limited to women – men: pick up the heavy weights and push yourself!’