Χρήστος 'noxteryn' Φιλιππίδης

Ακολουθούν μερικοί από τους μύθους της άσκησης, όπως αναφέρονται στο βιβλίο "Facts and Fallacies of Fitness" του Mel Cunningham Siff. Σημειώνω πως οι παρακάτω προτάσεις ΔΕΝ ισχύουν!

• People who exercise regularly live longer and more healthily than average.
• The fundamental forms of muscle contraction are isotonic, isometric and isokinetic.
• The three types of muscle contraction are concentric, isometric and eccentric.
• Isotonic exercise is the dominant form of muscle contraction in dynamic exercise.
• Isotonic muscle contraction is another name for dynamic muscle contraction.
• Isometric exercise is generally a waste of time and tends to slow you down.
• Slow movements tend to selectively recruit the slow twitch muscle fibres.
• Eccentric training always causes more muscle soreness than concentric training.
• Muscle tension is always greatest during eccentric contraction.
• Heavy eccentric training always tends to cause delayed muscle soreness (DOMS).
• One can lift the greatest loads with eccentric muscle action.
• Perfect practice makes perfect.
• Stiffness and soreness are caused by lactic acid build-up.

• All ballistic movements are potentially harmful.
• Never lock the knees completely during any standing exercise.
• Avoid all back exercises if your back is sore or injured.
• A major cause of heart disease is lack of aerobic exercise.
• Aerobic exercise is the most effective form of cardiovascular training.
• Cardiovascular exercise is the most effective way of reducing bodyfat.
• Aerobic training is excellent for reducing overall stress in the body.
• Aerobic exercise is an excellent form of cross training for all sport.
• Aerobics classes generally improve overall fitness.
• The knees should never project ahead of the toes during any exercises.
• It is harmful to lock the knees completely during squatting or aerobics.

• Strength training does not play any meaningful role in improving endurance.
• Circuit training provides all-round aerobic and anaerobic conditioning.
• Strong and large muscles protect the joints better than smaller muscles.
• Heavy weight training reduces flexibility and speed.
• Heavy resistance training increases your blood pressure.
• Heavy weight training makes you bulky.
• Light weight training is always safer than heavy weight training.
• Each given exercise uses exactly the same muscle groups each time it is executed.
• The weight remains the same in all free weights exercises.
• Strict exercises work you more effectively than cheated exercises.
• Muscle hypertrophy cannot be produced by few repetitions with heavy weights.
• Increasing strength will increase power and speed.

• The stomach should be pulled in during situps.
• The stomach should be pulled in during all exercises in order to stabilise the trunk.
• It is important to 'keep the back straight' during all exercise.
• Supporting the head with the hands during situps reduces neck strain.
• It is essential to warm up before all exercise.
• Aerobic exercise offers the best way of warming up before training.
• Stretching and flexibility exercises are the same.
• Stretching always reduces the risk of injury.
• Ballistic stretches should never be done.
• Static stretches are the safest and most effective form of stretching.
• Static stretching during the cool down reduces injury rate.
• Stretching should always be done with relaxed muscles.
• PNF is a special form of stretching.
• Plenty of situps must be done to protect the back.

• All types of squat are really much the same.
• It is dangerous to lock the knees at the end of a squat or leg press.
• Low rep heavy weight training develops strength and little hypertrophy.
• Leg curls are the best and safest exercise for developing the hamstrings.
• Good mornings are always dangerous for the back.
• Seated back extension machines are safer than cleans, deadlifts or prone hypers.
• Power cleans should not be done by the average client.
• Prone hyperextensions are executed primarily by use of the erector spinae.
• Special isolation exercises must be used to rehabilitate the rotator cuff.
• Seated resistance exercises are safer than their standing equivalents.
• Any form of ballistic bench pressing is dangerous.
• Standing heel raises must be done with the knees locked for best calf development.

• Standing calf raises isolate the gastrocnemius; seated calf raises isolate the soleus.
• Box squats are always dangerous.
• Heavy weight training slows you down.
• All plyometric exercises are harmful and should never be used in training.
• Plyometrics is a method of training which uses jumping, throwing and catching.
• Plyometric training is always necessary to improve speed.
• Plyometric exercises play no role in safely improving any form of fitness.
• Plyometric depth jumps should be done on a soft surface.
• Upper body plyometrics can be done by throwing and catching heavy medicine balls.
• The mathematical computations in periodization make training an exact science.
• Dumbbell lateral raises above the horizontal are dangerous for the shoulder joint.
• Bicep curls generally isolate and develop the arm biceps.
• Lat pulldowns behind the neck are always dangerous.
• Very slow resistance training is always safer and more productive.
• Single set training is always just as effective as multi-set training.
• Hanging from a pullup bar stretches the spine after training.

• The most expensive shoes offer the best form of protection for the body.
• Aerobic shoes reduce the risk of injury to the body.
• Seated leg extension exercises are safer for the knees than squats.
• Leg press and hack squat machines place less stress on the back than squats.
• Leg curls offer the best form of hamstring training.
• Knee rehabilitation is safer and more effective with knee extensions than squats.
• Machine training is inherently safer than free weight training.
• Machine exercises train you in the same way as their free weights equivalents.
• A lifting belt directly supports and protects the back.
• Frequent use of a lifting belt weakens the trunk muscles.
• Frequent use of joint wraps weakens the muscles.
• Elastic band exercise offers an effective alternative to weight training.
• Physio or Swiss Ball training is the best way of improving balance.