Believe nothing, no matter where you read it or who has said it, not even if I have said it. Unless it agrees with your own reason and your own common sense. ~BUDDHA

Believe nothing, no matter where you read it or who has said it, not even if I have said it. Unless it agrees with your own reason and your own common sense. ~BUDDHA

Debunking 4 Common Gym Myths

HomeFitnessDebunking 4 Common Gym Myths Debunking 4 Common Gym Myths Often, we have preconceived notions about exercise, or even gyms in particular. Maybe it's that only skinny people join gyms? Or maybe it's that personal trainers are just a bunch of drill sergeant Jillian Michaels wannabes? Or that all gyms are the same? Let's check out some common gym myths and the real truth behind them

MYTH: Since I'm a female, if I lift weights, I'll get grotesquely huge muscles.

Busted! As a female, weight lifting is one of, if not the best, fitness regimens you can do. Not only will it help destroy body fat, it will allow you to have long, lean muscles and kick start your metabolic rate. Since females do not produce the same amount of testosterone as males, you don't have to worry about blowing up like John Cena. However, it will help you change your body composition more permanently than some "body wrap party" some random person invited you to on Facebook.



MYTH: All gyms are the same, so I am going to join the cheapest one I can find.

False! While the number of small gyms and gym chains have increased and popped up all over America, not all gyms are created equal. Before you drop any cash on fees or club dues, you should check to make sure it has the right equipment, vibe, and hours for you. Suffer from arthritis? Think about a club with a pool where you can perform low impact, high intensity cardio by swimming. Work schedule always changing? Try finding a gym that has longer hours or is a 24-hour fitness facility. Getting creepy vibes from the staff? Make sure you click with the people at the gym, since (hopefully!) you'll be spending some quality time there. The same principle applies when hiring a personal trainer. Find one that works with your personality type. Tend to get emotional? Stay away from drill sergeant type instructors--I do little to no yelling at my clients, and get better results for them than by screaming my face off. Do a little homework first, and it will pay off!

MYTH: I've haven't lost any weight. Maybe this gym stuff isn't all it's cracked up to be.

Don't fret! Too many people live and die by the scale, and this is a major flaw in their game plan. Maybe you've been at it for a few weeks and have noticed that the scale won't budge up or down one way or another. They get frustrated because they can't see any numbers-based results. What they fail to realize is that once you begin exercising regularly, health benefits begin to happen...blood sugar lowers, you have endurance and stamina gains, inches (as in dress or pants-size) are reduced. Numerous other benefits that you can't measure with a bunch of numbers on a scale are gained, even if pounds aren't necessarily lost.

MYTH: I work out. That means I can eat a whole supreme pizza, plus a gallon of ice cream, plus drink a liter of cola!

We all know a person who can eat whatever, whenever, and however much they want and not gain an ounce. Maybe you used to be able to do that, but your metabolism hasn't been as friendly as you've gotten older. Heck, if I eat a cheeseburger I swear I jiggle for a week, and I'm in the gym daily. Just because you work out doesn't mean you have an all-access pass to eat everything in sight all the time. Nutrition is a key component of getting in shape, lowering your body fat, and changing how you look. That being said, you don't have to completely cut out the foods you like. Put some time and effort into choosing healthy options from your favorite places and things to eat and you can still enjoy food and make it work for you.



DEBUNKING 8 'FAD' DIET MYTHS

Ryan Barnhart, MS, PES, is a certified Performance Enhancement and Injury Prevention Specialist through the National Academy of Sports Medicine (NASM). He also holds a master's degree in exercise science, as well as a bachelor of sport management, both from California University of Pennsylvania. Ryan has worked with numerous collegiate and amateur athletes across many different fields. Ryan also has had the opportunity to work with several professional athletes. Recently he has worked with amateur and professional athletes within the emerging sport of Mixed Martial Arts.

Ryan is currently the director of fitness at a 700+ member gym near Pittsburgh, PA. He enjoys working with weekend warriors, athletes, and everyone in between. You can contact Ryan at rbbarnhart@gmail.com.

Common Exercise Injuries and How to Prevent Them

HomeFitnessCommon Exercise Injuries and How to Prevent Them Common Exercise Injuries and How to Prevent Them Hope springs eternal, and when Spring has sprung, everybody is in a rush to get back into those good fitness habits that may have laid dormant over the winter. Many will jump right into some sort of training that your body probably isn't used to or has forgotten. Runners start hitting the asphalt instead of the treadmill. Many hit the gym and jump right into a lifting program that they might not be ready for. When this happens, your body has a tendency to say "No! No! No!" As a result, many will suffer from easily treatable and mostly preventable exercise-induced injuries. Here we will explore common injuries that you may face and how you can prevent and treat them.

Runner's Worst Nightmare

Whether you are a neighborhood jogger, a dedicated mall-walker, or you're training for a big race, an injury here or there is bound to happen. One of the most common injuries runners complain from is shin splints. Also known as tibial periostitis, shin splints can be a pain in the leg between the knee and the ankle. Caused from repetitive stress, it is a break down of fibrous connective muscle tissue in the area surrounding the tibia. If not treated, shin splints can lead to more serious injuries like bone breaks, stress fractures, and other musculo-skeletal leg injuries.

Some common sense treatments to avoid shin splints include changing up the surface you run on (avoiding concrete, asphalt, and other hard surfaces) as well as ensuring that you have proper footwear for your activity. Many companies offer additional support including compression sleeves, inserts, and the like. If you start to experience them, begin treating them with rest and ice. You can ice them down for about 20 minutes post exercise. If your shin splints get worse, consult a medical professional who can prescribe you more effective treatments like cortisone, physical therapy modalities, or other treatment.



The Gym Rat's Worst Nightmare

If you're more of a gym rat, don't think that the injury bug can't bite you where the sun doesn't shine. One very common, if not the most common, lifting injuries that can occur is a muscle strain. Basically, a strain is tearing of muscle fibers or tendons due to the overstretching or overworking of a particular muscle. You've probably had a strain before: muscles get stiff, some localized soreness, and, in severe cases, discoloration or even bruising of the affected muscles. In the majority of cases, strains can be treated with plenty of rest from use, approximately 20 minutes of ice applied to the affected area for several days (to reduce swelling), compression with an ACE type bandage (again to reduce swelling), and elevation to keep blood from pooling in the location or muscle you strained. Minor strains can negatively affect you for several days to a week or so. If pain, swelling, or other symptoms persist, this may be indicative of fracture, complete muscle tear, or other serious injury.

General Exercise Injury Prevention

All athletes, weekend warriors or otherwise, can benefit from some general tips on injury prevention from exercise. First and foremost, having properly fitted equipment, whether it be solid running shoes, or using a weight belt for heavy lifting, can work wonders in preventing common injuries like ankle sprains or muscle strains. Secondly, using proper technique and form (whether running, lifting, performing body weight exercises, or swinging a golf club or tennis racket) can prevent breakdown and injuries. Putting all these factors together can help you to avoid injuries as well as refrain from missing time in your workouts.



CAN A BEER A DAY KEEP YOUR BONES FROM DECAY?

Ryan Barnhart, MS, PES, is a certified Performance Enhancement and Injury Prevention Specialist through the National Academy of Sports Medicine (NASM). He also holds a master's degree in exercise science, as well as a bachelor of sport management, both from California University of Pennsylvania. Ryan has worked with numerous collegiate and amateur athletes across many different fields. Ryan also has had the opportunity to work with several professional athletes. Recently he has worked with amateur and professional athletes within the emerging sport of Mixed Martial Arts.

Ryan is currently the director of fitness at a 700+ member gym near Pittsburgh, PA. He enjoys working with weekend warriors, athletes, and everyone in between. You can contact Ryan at rbbarnhart@gmail.com.