Exercise is often recommended as a means of improving motor skills. Exercise has several effects upon muscles, connective tissue, and the nerves that stimulate the muscles. Many common myths have arisen surrounding exercise, some of which have a basis in reality, and some which are completely false.
· Exercise does not increase the number of muscle cells.
This is generally false. While additional cell formation is not the primary reason for short term strength gains, strenuous exercise does trigger the release of low levels of anabolic steroids. Over time this does cause a net increase in muscle cell count.
· No Pain No Gain.
This is generally false. Depending upon the type of exercise you are engaged in and the underlying cause of the pain, pain is generally a sign that you are causing more harm than good. It is common to experience sore muscles the day after a workout following the start of an exercise program, known as next day pain this can last as little as a week or up to a month depending on yoru initial physical condition. You should NOT feel pain during, or immediately after a workout. Pain at these times can indicate a serious condition that requires immediate medical attention. It is uncommon to experience next day pain after you have been engaged in a program for a month or more, in this case you should seek medical advice.
· Only fat people need a physical before beginning an exercise program.
Absolutely false. Only a physician can determine your ability to engage in an exercise program. Aparently healthy people can still have unknown medical conditions such as a heart murmur that can cause severe injury or death not only to themselves, but also to others that are dependent upon them, such as someone they are spotting.
Which Comes First, Cardio or Weights?: Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise
Author: Alex Hutchinson
There's plenty of conventional wisdom on health and fitness—but how much of it is scientifically sound? The truth is: less than you'd think. In Which Comes First, Cardio or Weights?, physicist and award-winning journalist Alex Hutchinson tackles dozens of commonly held beliefs and looks at just what research science has—and has not—proven to be true: Should I exercise when I'm sick? • Do I get the same workout from the elliptical machine that I get from running? • What role does my brain play in fatigue? • Will running ruin my knees? • To lose weight, is it better to eat less or exercise more? • How should I adapt my workout routine as I get older? • Does it matter what I'm thinking about when I train? • Will drinking coffee help or hinder my performance? • Should I have sex the night before a competition? This myth-busting book covers the full spectrum of exercise science and offers the latest in research from around the globe, as well as helpful diagrams and plenty of practical tips on using proven science to improve fitness, reach weight loss goals, and achieve better competition results.
Muscle Myths: 50 Health & Fitness Mistakes You Didn't Know You Were Making
Author: Michael Matthews
If you've ever felt lost in the sea of contradictory training and diet advice out there and you just want to know once and for all what works and what doesn't--what's scientifically true and what's false--when it comes to building muscle and getting ripped, then you need to read this book...
You Are Your Own Gym: The Bible of Bodyweight Exercises
Author: Mark Lauren
From an elite Special Operations physical trainer, an ingeniously simple, rapid-results, do-anywhere program for getting into amazing shape. As the demand for Special Operations military forces has grown over the last decade, elite trainer Mark Lauren has been at the front lines of preparing nearly one thousand soldiers, getting them lean and strong in record time...
101 Fitness Myths
Author: Maik Wiedenbach
101 Fitness Myths is NOT another "6 minutes abs" or "drop 14 lbs in 30 days" book, nor does it follow the latest fitness fad but a unique fitness book for novices-whether they're new to the gym or have been workingout religiously for years and are frustrated by lack of results...
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- Exercise Without Supplementation is Suicide