5. Strength-and-resistance exercise doesn't benefit your heart, only cardiovascular exercise does.
This statement has been proven false. New research from the Archives of Internal Medicine shows that strength training can increase aerobic capacity. You can derive similar benefits from both strength training and cardiovascular exercise. Plus you boost your metabolism 24 hours a day, seven days a week, 365 days a year.
6. I'll lose flexibility if I perform strength-and-resistance exercises.
Not true. Proper strength-and-resistance training can actually improve muscular balance and flexibility. A recent study from the International Journal of Sports Medicine showed that formerly sedentary individuals who participated in resistance exercises showed an increase in flexibility. This occurs because of a concept called reciprocal inhibition. In lay terms, it means that when you contract, for example, the bicep muscle in the front of the arm, the tricep muscle at the back of the arm has to relax, elongate and stretch out. Basically, when you contract one muscle, you stretch the opposing one. This clearly will improve flexibility over time.
7. This type of program will take a long time to achieve results.
Fact is, you can see results in as little as four weeks by coupling effective strength-and-resistance exercises two to three times a week with a low-calorie eating plan. The reason this occurs so quickly is that the moment you start challenging your muscles, they will respond.
8. I'm already too muscular.
From my experience, most people are not too muscular, they're simply carrying too much body fat. A woman may feel that she is muscular because her thighs are large but firm. Actually, her thighs are carrying a high percentage of body fat, not muscle. After age 20, the average person loses between one half to seven tenths of a pound of muscle each year. As a woman approaches menopause, her rate of muscle loss doubles. As all individuals reach age 70, they begin to lose a full three pounds of muscle each year. That's over 30 pounds in a decade!