We talk a lot about FITNESS MYTHS on the blog, and what not to believe when it comes to your health. Here’s another one of my personal favorites….. TONING WORKOUTS!
FITNESS MYTH: “Toning” workouts are done by lifting lighter weights for many reps and are best for women who are looking to gain definition.
TRUTH: Put the three pound weights DOWN. You need to lift heavier to see results. According to the American Council on Exercise (ACE), lifting lighter weights (less than 70 percent of your maximum effort) for 12 reps or more is simply going to produce muscular endurance withouth much muscle growth. Meaning you’ll be able to lift for a higher amount of reps but you WONT see much of a physical difference. What looks “toned” is more developed muscles and a low level of body fat. This is better achieved by lifting heavier weights (70-80 percent of maximum effort) for eight to 12 repetitions per set to fatigue or near fatigue.
Dont be fooled by the workouts that wave wimpy weights around all hour long in the promise that you’ll be “lean and long”. Sorry to break it to you, but “toning workouts” are one of the worst fitness myths out there. Those defined triceps you’ve always wanted? Find them through strength training. Step out of your comfort zone and into the weight room – your toned arms are waiting for you 😉
For more fun tips and information on strength training, check out these posts!