Fitness Myths BUSTED- using data and experience to correct misconceptions about fitness

Have you heard that lifting weights decreases flexibility? Maybe you're wondering if static stretching before a workout is helpful? Or if you should lift light weight for high reps to be toned? I talk about popular beliefs circulating about fitness so that you have the answers! I don't claim to have all the answers, but with my own experience, and a bit of research in the data, I have a pretty good rundown for you. There are A LOT more misconceptions I have come across so if you enjoy this episode, let me know! Also comment on my recent instagram post what other questions you have! @Kerri.st.clair

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And as always go do something that makes you feel more ALIVE! See ya next time!

Works Cited

Andersen, J C. “Stretching before and after Exercise: Effect on Muscle Soreness and Injury Risk.” Journal of Athletic Training, vol. 40, no. 3, 2005, pp. 218–20, www.ncbi.nlm.nih.gov/pmc/articles/PMC1250267/.

Behm, David G, et al. “Acute Effects of Muscle Stretching on Physical Performance, Range of Motion, and Injury Incidence in Healthy Active Individuals: A Systematic Review.” Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquee, Nutrition et Metabolisme, vol. 41, no. 1, 2016, pp. 1–11, www.ncbi.nlm.nih.gov/pubmed/26642915, https://doi.org/10.1139/apnm-2015-0235.

LEITE, THALITA B., et al. “Effects of Different Number of Sets of Resistance Training on Flexibility.” International Journal of Exercise Science, vol. 10, no. 3, 1 Sept. 2017, pp. 354–364, www.ncbi.nlm.nih.gov/pmc/articles/PMC5609666/.

Lopez-Samanes, Alvaro, et al. “Acute Effects of Dynamic versus Foam Rolling Warm-up Strategies on Physical Performance in Elite Tennis Players.” Biology of Sport, vol. 38, no. 4, 2021, ddfv.ufv.es/bitstream/handle/10641/2200/2.-%20Acute%20effects%20of%20dynamic%20versus%20foam%20rolling.pdf?sequence=1&isAllowed=y, https://doi.org/10.5114/biolsport.2021.101604.

McCall, Pete. “6 Benefits of a Dynamic Warm-up for Running.” Www.acefitness.org, 9 July 2021, www.acefitness.org/resources/everyone/blog/7953/6-benefits-of-a-dynamic-warm-up-for-running/.

Pflugradt, Sarah. “Is IIFYM (If It Fits Your Macros) Really a Healthy Way to Diet?” LIVESTRONG.COM, 20 Feb. 2022, www.livestrong.com/article/13724474-iifym-diet-if-it-fits-your-macros/. Accessed 13 Apr. 2023.

Thornton, M Kathleen, et al. “Comparison of Two Different Resistance Training Intensities on Excess Post-Exercise Oxygen Consumption in African American Women Who Are Overweight.” Journal of Strength and Conditioning Research, vol. 25, no. 2, Feb. 2011, pp. 489–496, https://doi.org/10.1519/jsc.0b013e3181bf0350. Accessed 10 June 2019.