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Fresh Workouts without weights ?Best fitness includes diet, weights, cardio
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You know the ones - a less intense workout routine yields the best results, and women need to lift lighter weights with more repetitions to avoid bulking up. "America goes to the gym, does the same thing over and over and expects a completely different result. It doesn't work that way.''
Some people really, desperately hope those too-good-to-be-true adages are real, says Dixie Stanforth of the University of Texas kinesiology department. "The more intense the workout, the more calories you burn,'' she says. "It really is that simple.'' Stanforth, Riojas and Cherrise Traylor, a trainer with the Toning Zone, tackle a few exercise myths with gym science to back them up. FACT OR FICTION? You can burn just as many calories walking as running. Technically true, but there's a time-versus-distance issue that comes into play. |
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Stanforth says moving the body one mile down the road by foot burns the same number of calories whether those steps are walked or jogged. But the person who runs for 30 minutes is getting a tougher workout because the runner covers more ground, burns more calories and takes the heart rate higher to build endurance.
Running for one hour burns roughly 800 calories, Stanforth says. By comparison, walking it burns 250 to 300 calories.
Stanforth's suggestion to nonrunners: Walk up the stairs and take the elevator down.
"A less fit person can walk up just one flight, then walk across that floor to another staircase, and then walk up another flight,'' she says. "Their muscles and breathing get to recover during that flat walk. By mixing in higher intensity, you burn significantly more calories.''
FACT OR FICTION? To burn calories most efficiently, keep your heart rate at a moderate level.
Total fiction. If you work out harder, you're going to burn more calories.
Stanforth says virtually every piece of cardio equipment in the gym has a misleading "fat burning'' meter. Treadmills and elliptical machines encourage exercisers to work out at a moderate 60 percent rate - the so-called "fat burning'' zone. The theory is that the greatest percentage of fat calories are burned while working out moderately.
Working out moderately on a treadmill burns a mere 200 calories in 30 minutes. Upping the intensity lowers the percentage of fat calories burned but ends up burning more calories and fat overall.
FACT OR FICTION? To avoid bulking up, women should lift lighter weights with more repetitions.
This is a tough one. Most trainers typically say women don't bulk up without pharmacological help.
"Tell that to the woman who's had huge calves her whole life and wasn't doing calf raises in elementary school,'' Stanforth says.
She suggests women with mesomorphic body types - bigger-boned and with larger muscle mass - try yoga, which uses the body's own weight against itself and includes movements that stretch and tone muscles.
Traylor says it's important to grow muscles because they burn fat more efficiently.
She suggests women lift weights heavy enough to fatigue the muscle after 20 to 25 repetitions and pair weight training with cardio workouts and a healthy diet.
"Fitness is a three-legged stool,'' Traylor says. "If you take away the cardio or the weights or proper diet, you won't see the results you want.''
lynn.cook@chron.com
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Duree exercises with the medicine ball on a stability-ball bridge with trainer
Oscar Riojas at 24 Hour Fitness. Riojas says varied workouts bring quick
results.