TRAINING: MYTHS VS. REALITY

When it comes to fitness, many people make claims with good intentions. They repeat what they've heard from someone who heard it from someone else… and before long, we're all overwhelmed with conflicting information. It can be hard to know what's true. So, I’ve taken a closer look at four statements I’ve heard over the past three months about training.

“BEING AN ATHLETE IS GENETIC!”

Why does one person succeed more than another when their training volume is the same? It’s true—we’re not all born with the same genetics. Genetics play a certain role in physical performance. According to Bouchard et al., heredity accounts for 25% to 50% of variations in VO2 max (the body’s ability to use oxygen). However, performance also comes from time, intensity, and consistency in training.

As Dr. Per-Olof Astrand, a renowned exercise physiologist, once said: “The best way to become an Olympic champion is to choose your parents well.” Feeling discouraged? Don’t be. You can still optimize your performance by focusing on the 50% to 75% that isn’t dictated by your DNA.

“THE HIGHER THE INTENSITY, THE BETTER THE RESULTS”

Think about it: if your car were always running at full speed, how long would it last? Your body is no different. Whether it’s cross-country skiing, running, or cycling, varying your training intensity is essential. You need to train both your cardiovascular endurance and your resistance.

• Aerobic training (cardio) should be longer and less intense—around 60% to 65% of your maximum heart rate.

• Resistance training is shorter but more intense—70% to 90% of your max heart rate. This includes sprints and intervals and is designed to help you perform at a higher level.

“ATHLETES CAN TARGET FAT LOSS IN SPECIFIC AREAS”

This myth is common among both obese individuals and athletes. But spot reduction of fat is a myth unless you undergo surgery (like liposuction). When your body burns fat, it does so evenly across your whole body.

You might say you know someone who lost a lot of belly or thigh fat. And that may be true—if that’s where their fat was most concentrated, it makes sense that the loss was more noticeable there. But if you lose 10% of your body fat, that’s 10% from your abs, thighs, forehead… and even your feet. Believe me—I lost 272 lbs, and my shoe size went from 13 to 10.5!

“YOU NEED TO STRETCH BEFORE AND AFTER TRAINING”

For over 50 years, this idea was repeated like gospel. But over the past 15 years, new research has shifted that thinking. According to the British Journal of Sports Medicine, stretching before a workout doesn’t reduce injury risk. In fact, it can reduce performance, by compressing blood vessels and interfering with muscle coordination.

Post-workout stretching, however, is still beneficial. It helps your body wind down and supports recovery.

Hopefully, these clarifications will help you on your path to better health. Whatever training method you choose, your best ally will always be your motivation.

Happy training!