MUSCLE FACTS

1. Muscle will NOT turn to fat once you stop exercising.

It is physiologically impossible for muscle to turn to fat in the human body. Any muscle tissue you develop through weight training will merely atrophy to its original size once you stop working out. Unless you overeat, you will not get fat once you stop working out with weights. What you will notice is a loss of muscle tone compared to the tone you had when exercising.

2. Muscle size can be increased by using free weights and/or machine based resistive exercises.

Muscle size will be increased any time there is consistent and increasing demands put on the muscles. This can be done with free weights, machines, or manual resistance. Free weights are often more popular with heavy weight lifters because they develop the stabilizing and secondary muscles as well as the primary muscles. The best way to develop muscle is through a variety of different training techniques and a sound nutritional program.

WOMEN AND WEIGHT TRAINING FACTS

1. Weight training will NOT cause excessive muscular bulk, nor will it produce a masculine effect in women.

Most women fear the development of muscle bulk. It is important that women understand why they won't get big and muscular. The fact is, women carry very low levels of the male hormone, testosterone, in their bodies. Because of the small amount of this hormone, it is impossible for women to build massive muscles like men. However, genetics does play a role in muscular development in women since one particular woman may have more testosterone than another woman. This will cause larger muscle bulk. Another factor contributing to the lack of muscle bulk in women is the large deposits of adipose found in women. These deposits lead to a lack of visual muscular definition.

2. Women gain the following benefits from weight training:

• decrease in body fat percentage
• increase in lean body weight
• increase in strength
• increase in muscular shape, tone, and definition
• better muscular control and coordination
• fewer injuries
• better overall fitness

CARDIOVASCULAR FACTS

1. You can get great cardiovascular benefits from a variety of activities.

There are many forms of aerobic exercise, any of which can provide efficient cardiovascular training, as long as they are done within the proper heart rate range. Some examples of these types of aerobic exercise are aerobic dance, swimming, biking, rowing, stair-climbing machines, and walking.

2. The proper heart rate range for cardiovascular benefit is 65-75% or your maximum heart rate.

FAT LOSS FACTS

1. Fat does not turn to muscle, nor does muscle turn to fat.

The number of fat cells that a person has is fixed early in life. Exercise can decrease the size of fat cells and increase the size of the muscle cells. Exercise cannot change fat tissue to muscle tissue.

2. The best possible way to burn fat is to exercise as hard as you can for at least 45 minutes.

Recent studies on exercise intensity and fat utilization have disputed the theory that exercising for an extended period of time at a low intensity level (50-60% of MPHR) will burn more fat than exercising for a shorter period of time at a high intensity level (70%+ of MPHR). While it is true that a larger percentage of fat calories are expended with low-intensity exercise, more TOTAL calories, and a greater number of FAT calories, are actually burned when exercising at HIGHER intensity. When exercising at a low intensity level, your body has time to utilize fat stores for energy, but at a fairly slow rate. High-intensity exercise utilizes a larger percentage of carbohydrates and lower percentage of fat, but the fat is utilized at a much faster rate.

3. Based on recent research, the percentage of fat burned is based on the following:

1. a rate of 60-65% MPHR yields about 50% of total energy expenditure from fat and 50% from carbohydrates.
2. a rate of 80-85% MPHR yields about 40% of total energy expenditure from fat and 60% from carbohydrates.

Although a larger percentage of fat calories are burned at the lower exercise intensity, a greater number of fat calories as well as a greater number of total calories are burned at the higher intensity level. Remember that the balance of calories taken in versus calories expended is what determines loss of body fat, rather than whether the calories burned during activity are from a carbohydrate or fat source. Low-intensity exercise is a good option for those just starting out. A slow progression from low-intensity to high-intensity will build training tolerance, help prevent injury and make the exercise more enjoyable.

4. Big boned people are able to lose weight.

Being "big boned" is usually an excuse for not exercising to reduce body fat. While it is true that some people have larger frames than others, this does not mean they cannot reduce their body weight or fat. Through proper nutrition and exercise, anyone can increase their metabolism and decrease their percent body fat. Big boned people may never be thin, or petite, but it is possible to tone and lose inches.

FLEXIBILITY FACTS

1. Flexibility is an extremely important part of any exercise program. Some of the benefits include:

• prevention of injury
• improved range of motion
• reduction of stress
• ease of movement.

2. Weight Training will NOT cause a loss of flexibility.

As long as one engages in a consistent proper stretching program, and use of the correct lifting technique through the full range of motion, you will not lose flexibility by weight training.

3. If you are born stiff and inflexible, you remain that way. If a person has always been inflexible it is probably because that person never followed a regular flexibility program. While it is true that some people are genetically more flexible than others, it is possible for anyone to increase their flexibility to some degree.

Information provided by National Strength Professionals Association (NSPA). Visit them at www.nspainc.com