That's a Stretch
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WWW.THEPOST.OHIOU.EDU
THURSDAY, OCTOBER 13, 2011
5
PM
THAT’S A STRETCH
Breaking down popular fitness fibs
CATHERINE POMIECKO Design Editor | cp307907@ohiou.edu From losing extra pounds to reducing the risk of heart disease, the benefits of exercise are generally undisputed. But with all the tips and tricks out there, it can be difficult to sift through the misinformation. Separate fact from fiction with these common exercise myths to ensure that your wellness efforts accomplish what they’re intended to.
YOU SHOULD TAKE PROTEIN SUPPLEMENTS TO BUILD MUSCLE FASTER.
FALSE. “It’s definitely a fallacy that the more protein
supplements I take, the bigger muscles I will get,” said Deb Murray, assistant professor of nutrition. “There’s a finite amount. Once that’s met, eating more protein is not going to give you more muscles.” According to the United States Department of Agriculture, the average adult needs .8 grams of protein per kilogram of body weight a day, or about 56 grams for the average man and 46 grams for the average woman. Even an athlete in strength training only needs about double that, Murray said. “A typical American diet is ample in protein,” she added. “When you add supplements on top of that, you can quickly have excessive protein intake.” Many students mistakenly believe that consuming larger amounts of protein will result in bigger and faster muscle growth, said Kevin Haas, a senior studying finance and business economics. “Some friends of mine have like three protein shakes a day,” Haas said. “Your body doesn’t digest it all, and it kind of makes it meaningless. It can even turn into fat reserves if you have too much.” Though the body does need protein to build muscles and repair damaged tissues, if a person ingests more protein than the recommended daily amount, the body can’t use it. Excessive protein can result in dehydration, kidney stones, gallstones or kidney failure, said Micailah Brock, a graduate assistant at the Ping Center. “Protein is a chemical,” she said. “No one should go and take a bunch of chemicals of any kind if they don’t know what they are doing.”
WORKOUTS ARE MORE EFFECTIVE AT CERTAIN TIMES OF THE DAY.
FALSE. Exercise is just as effective in the morning as
it is at night. The best time of day to work out is entirely dependent on the circadian rhythms and preference of the person. Some students decide to work out later in the day because they have ingested the most calories to burn off, Haas said. “I’ve known bodybuilders at Ping to come in around 6 p.m., but by that time, I’m already mentally worn out for the day,” he said. Though having more calories in the body might yield increased energy during the workout, the difference is not significant, Rana said. “You’re metabolizing to digest the food in the first place, and then you’re working out, so I can see where it would bump up the caloric burn slightly,” she said. “But I don’t think there’s a conclusion out there for effectiveness in the long run.”
IT IS IMPORTANT TO STRETCH BEFORE YOUR WORKOUT.
FALSE.
Stretching elongates the muscle fibers, which lessens their elastic recoil, or ability to spring back. For some activities, such as lifting, that is destabilizing and might cause a loss of power. While stretching is always important after a workout, the type of stretching performed before an exercise is strategic to the activity to be performed.
LIFTING WEIGHTS WILL MAKE YOU LOOK BULKY.
FALSE. Many women avoid lifting because they do
not want to get too muscular. However, women do not possess nearly enough testosterone to grow muscle the way that men do, said Freels. “Weight lifting for women translates to lean and toned,” he said. Moreover, many women are discouraged from lifting because of the atmosphere of most weight rooms, Rana said. “Here on campus, I’ve noticed females are very intimidated of lifting in the actual weight room because there are so many males in there and they feel like might get laughed at,” she said. “But I think they have just as much of a right to be there.” In reality, resistance training should be embraced as a key part of a woman’s successful weight-management routine. Though metabolism is elevated for a period of time after aerobic exercise, body composition is what will really make a difference in torching calories, Murray said. “Muscles are the metabolic engine,” she said. “The more of them you have, the higher your metabolism will be.”
STRETCHING GUIDE
STATIC STRETCHING (stretch and hold) — for activities not requiring much power BALLISTIC STRETCHING (bouncing) — for plyometrics (jumping, hopping, skipping) DYNAMIC STRETCHING (stretching while moving) — for lifting
YOU CAN BE ADDICTED TO WORKING OUT.
TRUE. “If you can be addicted to caffeine, why not
IF YOU WORK OUT AFTER A NIGHT OF DRINKING, YOU CAN SWEAT OUT THE TOXINS.
FALSE.
Sweat releases primarily water, a little bit of sodium and potassium. Alcohol cannot leave the body through perspiration. Though exercise might feel like a reset button, the risk of dehydration is much higher and should be monitored closely.
exercise?” Brock said. “Some people cannot get through their day without exercise. It can be a healthy addiction. If you don’t overindulge, if you don’t overtrain, then you’re fine.” Exercise addiction can occur for many reasons tied to body image and the feel-good endorphins and other stress-relieving hormones released while exercising. For instance, a condition called muscle dysmorphia makes a person obsessed with thinking they are not muscular enough and might make them afraid to stop working out. A person might worry that the weight they lost from working out will come back. Both contribute to a psychological need to workout every day, Rana said. “I know a lot of people who are addicted to working out,” Freels said. “I wouldn’t call myself addicted quite yet, but I do get really anxious and feel really sluggish when I go a week without being able to hit the gym.”
THE BEST TIME TO EAT IS RIGHT AFTER YOU WORK OUT.
MOSTLY TRUE. During exercise, muscle fibers tear microscopically, and the body uses stored carbohydrates, or glycogen, for energy. After exercise, the body needs to repair those tears and replenish glycogen stores. “Your post-workout meal is the most important of the day,” said Jordan Freels, a junior studying geology. Though there is an advantage to replenishing nutrients following a workout, there is no reason why a meal cannot be postponed a few hours, Murray said. “In terms of being able to burn more fat because your metabolism is up, there won’t really be a significant effect,” she said. “You should always listen to your body. If you’re hungry, you need to eat. If you’ve just run for a long time or you did some strenuous strength training, there is a training advantage to eating within the hour, even if the athlete is not particularly hungry.” The best after-workout food? Chocolate milk. “Milk is hydrating, it has protein in it, and it has glucose, which replenishes the glycogen stores in the muscles,” said Sharon Rana, an associate professor of exercise physiology. “Glucose causes insulin to be released, which then pulls the protein and amino acids into your cells.”
THE MORE WEIGHT YOU LIFT, THE MORE EFFECTIVE YOUR WORKOUT WILL BE.
FALSE. “Lifting heavy doesn’t necessarily make you
big,” Brock said. In fact, lifting too much weight most often results in improper form. And if the angles of the body are not correct for the target muscle, the body recruits other muscles and uses momentum to complete the exercise instead. “Technique is the most important thing when it comes to exercise,” Brock said. “It might make you look cool to use a little more weight, but in the end, the person who is exercising properly will be stronger and have the best results.”
IF YOU STUDY WHILE EXERCISING, YOU WILL BETTER REMEMBER THE INFORMATION.
TRUE.
It has been shown that moderate levels of exercise can provide more blood flow to the brain while reading or studying. In addition, adrenaline promotes alertness and focus needed to concentrate on the material, thus increasing memory retention, Rana said. “I used to study while exercising a lot when I was pressed for time, and it works,” Haas said.
“‘Getting big’ is what we call hypertrophy,” Brock said. “When you lift heavy, it will definitely increase your strength. The results of your workout are dependent on the amount of weight lifted and the amount of rest.” TRAINING GOAL General Muscle Fitness Muscular Endurance Muscular Hypertrophy Muscular Strength SETS 1-2 2-3 3-6 2-6 REPS 8-15 ≥12 6-12 ≤6 REST 30-90 sec. ≤ 30 sec. 30-90 sec. 2-5 min.
aroundT
WN O
TONIGHT
Donkey Musician’s Open Stage: 9 p.m.; Donkey Coffee and Espresso, 17 1/2 W. Washington St.; free OU Improv!: 9 p.m.; 124 Bentley Hall; free Joey Hebdo w/ Northern Skies (Brewery): 10 p.m.; Jackie O’s Pub and Brewery, 24 W. Union St.; free The Ridges w/ Indigo Wild: 10 p.m.; Casa Nueva, 4 W. Washington St.; Free
FRIDAY
2nd Annual Bobcat Alumni Big Band Jazz Jam: 9:30 p.m.; Casa Nueva, 4 W. Washington St.; possible cover Ohio University Open Doors Drag Show: doors open at 9 p.m.; The Union, 18 W. Union St.; possible cover The Corridor Stand-up Comedy show: 9 p.m.; GG’s Bubble Tea, 19 S. Court St.; free Backwards: 10 p.m.; Smiling Skull Saloon, 108 W Union St.; $2-3 cover Five Foot Forward: 10 p.m.; Jackie O’s Pub and Brewery, 24 W. Union St.; possible cover
SATURDAY
European Discotecca: 10 p.m.; Casa Nueva, 4 W. Washington St.; free The Combustioneers and The Carlsons: 10 p.m.; The Union, 18 W. Union St.; $3 Skeltonwitch: 9 p.m.; The Union, 18 W. Union St.; $7 Duke Junior and the Smokey Boots Album Release Party: 9:30 p.m.; Jackie O’s Pub and Brewery, 24 W. Union St.; purchase of CD for admission — Drew Poulsen
WWW.THEPOST.OHIOU.EDU
THURSDAY, OCTOBER 13, 2011
5
PM
THAT’S A STRETCH
Breaking down popular fitness fibs
CATHERINE POMIECKO Design Editor | cp307907@ohiou.edu From losing extra pounds to reducing the risk of heart disease, the benefits of exercise are generally undisputed. But with all the tips and tricks out there, it can be difficult to sift through the misinformation. Separate fact from fiction with these common exercise myths to ensure that your wellness efforts accomplish what they’re intended to.
YOU SHOULD TAKE PROTEIN SUPPLEMENTS TO BUILD MUSCLE FASTER.
FALSE. “It’s definitely a fallacy that the more protein
supplements I take, the bigger muscles I will get,” said Deb Murray, assistant professor of nutrition. “There’s a finite amount. Once that’s met, eating more protein is not going to give you more muscles.” According to the United States Department of Agriculture, the average adult needs .8 grams of protein per kilogram of body weight a day, or about 56 grams for the average man and 46 grams for the average woman. Even an athlete in strength training only needs about double that, Murray said. “A typical American diet is ample in protein,” she added. “When you add supplements on top of that, you can quickly have excessive protein intake.” Many students mistakenly believe that consuming larger amounts of protein will result in bigger and faster muscle growth, said Kevin Haas, a senior studying finance and business economics. “Some friends of mine have like three protein shakes a day,” Haas said. “Your body doesn’t digest it all, and it kind of makes it meaningless. It can even turn into fat reserves if you have too much.” Though the body does need protein to build muscles and repair damaged tissues, if a person ingests more protein than the recommended daily amount, the body can’t use it. Excessive protein can result in dehydration, kidney stones, gallstones or kidney failure, said Micailah Brock, a graduate assistant at the Ping Center. “Protein is a chemical,” she said. “No one should go and take a bunch of chemicals of any kind if they don’t know what they are doing.”
WORKOUTS ARE MORE EFFECTIVE AT CERTAIN TIMES OF THE DAY.
FALSE. Exercise is just as effective in the morning as
it is at night. The best time of day to work out is entirely dependent on the circadian rhythms and preference of the person. Some students decide to work out later in the day because they have ingested the most calories to burn off, Haas said. “I’ve known bodybuilders at Ping to come in around 6 p.m., but by that time, I’m already mentally worn out for the day,” he said. Though having more calories in the body might yield increased energy during the workout, the difference is not significant, Rana said. “You’re metabolizing to digest the food in the first place, and then you’re working out, so I can see where it would bump up the caloric burn slightly,” she said. “But I don’t think there’s a conclusion out there for effectiveness in the long run.”
IT IS IMPORTANT TO STRETCH BEFORE YOUR WORKOUT.
FALSE.
Stretching elongates the muscle fibers, which lessens their elastic recoil, or ability to spring back. For some activities, such as lifting, that is destabilizing and might cause a loss of power. While stretching is always important after a workout, the type of stretching performed before an exercise is strategic to the activity to be performed.
LIFTING WEIGHTS WILL MAKE YOU LOOK BULKY.
FALSE. Many women avoid lifting because they do
not want to get too muscular. However, women do not possess nearly enough testosterone to grow muscle the way that men do, said Freels. “Weight lifting for women translates to lean and toned,” he said. Moreover, many women are discouraged from lifting because of the atmosphere of most weight rooms, Rana said. “Here on campus, I’ve noticed females are very intimidated of lifting in the actual weight room because there are so many males in there and they feel like might get laughed at,” she said. “But I think they have just as much of a right to be there.” In reality, resistance training should be embraced as a key part of a woman’s successful weight-management routine. Though metabolism is elevated for a period of time after aerobic exercise, body composition is what will really make a difference in torching calories, Murray said. “Muscles are the metabolic engine,” she said. “The more of them you have, the higher your metabolism will be.”
STRETCHING GUIDE
STATIC STRETCHING (stretch and hold) — for activities not requiring much power BALLISTIC STRETCHING (bouncing) — for plyometrics (jumping, hopping, skipping) DYNAMIC STRETCHING (stretching while moving) — for lifting
YOU CAN BE ADDICTED TO WORKING OUT.
TRUE. “If you can be addicted to caffeine, why not
IF YOU WORK OUT AFTER A NIGHT OF DRINKING, YOU CAN SWEAT OUT THE TOXINS.
FALSE.
Sweat releases primarily water, a little bit of sodium and potassium. Alcohol cannot leave the body through perspiration. Though exercise might feel like a reset button, the risk of dehydration is much higher and should be monitored closely.
exercise?” Brock said. “Some people cannot get through their day without exercise. It can be a healthy addiction. If you don’t overindulge, if you don’t overtrain, then you’re fine.” Exercise addiction can occur for many reasons tied to body image and the feel-good endorphins and other stress-relieving hormones released while exercising. For instance, a condition called muscle dysmorphia makes a person obsessed with thinking they are not muscular enough and might make them afraid to stop working out. A person might worry that the weight they lost from working out will come back. Both contribute to a psychological need to workout every day, Rana said. “I know a lot of people who are addicted to working out,” Freels said. “I wouldn’t call myself addicted quite yet, but I do get really anxious and feel really sluggish when I go a week without being able to hit the gym.”
THE BEST TIME TO EAT IS RIGHT AFTER YOU WORK OUT.
MOSTLY TRUE. During exercise, muscle fibers tear microscopically, and the body uses stored carbohydrates, or glycogen, for energy. After exercise, the body needs to repair those tears and replenish glycogen stores. “Your post-workout meal is the most important of the day,” said Jordan Freels, a junior studying geology. Though there is an advantage to replenishing nutrients following a workout, there is no reason why a meal cannot be postponed a few hours, Murray said. “In terms of being able to burn more fat because your metabolism is up, there won’t really be a significant effect,” she said. “You should always listen to your body. If you’re hungry, you need to eat. If you’ve just run for a long time or you did some strenuous strength training, there is a training advantage to eating within the hour, even if the athlete is not particularly hungry.” The best after-workout food? Chocolate milk. “Milk is hydrating, it has protein in it, and it has glucose, which replenishes the glycogen stores in the muscles,” said Sharon Rana, an associate professor of exercise physiology. “Glucose causes insulin to be released, which then pulls the protein and amino acids into your cells.”
THE MORE WEIGHT YOU LIFT, THE MORE EFFECTIVE YOUR WORKOUT WILL BE.
FALSE. “Lifting heavy doesn’t necessarily make you
big,” Brock said. In fact, lifting too much weight most often results in improper form. And if the angles of the body are not correct for the target muscle, the body recruits other muscles and uses momentum to complete the exercise instead. “Technique is the most important thing when it comes to exercise,” Brock said. “It might make you look cool to use a little more weight, but in the end, the person who is exercising properly will be stronger and have the best results.”
IF YOU STUDY WHILE EXERCISING, YOU WILL BETTER REMEMBER THE INFORMATION.
TRUE.
It has been shown that moderate levels of exercise can provide more blood flow to the brain while reading or studying. In addition, adrenaline promotes alertness and focus needed to concentrate on the material, thus increasing memory retention, Rana said. “I used to study while exercising a lot when I was pressed for time, and it works,” Haas said.
“‘Getting big’ is what we call hypertrophy,” Brock said. “When you lift heavy, it will definitely increase your strength. The results of your workout are dependent on the amount of weight lifted and the amount of rest.” TRAINING GOAL General Muscle Fitness Muscular Endurance Muscular Hypertrophy Muscular Strength SETS 1-2 2-3 3-6 2-6 REPS 8-15 ≥12 6-12 ≤6 REST 30-90 sec. ≤ 30 sec. 30-90 sec. 2-5 min.
aroundT
WN O
TONIGHT
Donkey Musician’s Open Stage: 9 p.m.; Donkey Coffee and Espresso, 17 1/2 W. Washington St.; free OU Improv!: 9 p.m.; 124 Bentley Hall; free Joey Hebdo w/ Northern Skies (Brewery): 10 p.m.; Jackie O’s Pub and Brewery, 24 W. Union St.; free The Ridges w/ Indigo Wild: 10 p.m.; Casa Nueva, 4 W. Washington St.; Free
FRIDAY
2nd Annual Bobcat Alumni Big Band Jazz Jam: 9:30 p.m.; Casa Nueva, 4 W. Washington St.; possible cover Ohio University Open Doors Drag Show: doors open at 9 p.m.; The Union, 18 W. Union St.; possible cover The Corridor Stand-up Comedy show: 9 p.m.; GG’s Bubble Tea, 19 S. Court St.; free Backwards: 10 p.m.; Smiling Skull Saloon, 108 W Union St.; $2-3 cover Five Foot Forward: 10 p.m.; Jackie O’s Pub and Brewery, 24 W. Union St.; possible cover
SATURDAY
European Discotecca: 10 p.m.; Casa Nueva, 4 W. Washington St.; free The Combustioneers and The Carlsons: 10 p.m.; The Union, 18 W. Union St.; $3 Skeltonwitch: 9 p.m.; The Union, 18 W. Union St.; $7 Duke Junior and the Smokey Boots Album Release Party: 9:30 p.m.; Jackie O’s Pub and Brewery, 24 W. Union St.; purchase of CD for admission — Drew Poulsen
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