Fitness Myths Part II

Examining The Rules of Fitness II
by Jamie Hale

From Mel Siff's Facts and Fallacies, here are more holy rules that flood the fitness industry.

Myth: Hanging Leg Raises Strongly Activate the Abdominals


This is a very popular exercise in commercial gyms probably due to the fact that fitness mags love to show photos of grimacing pro bodybuilders performing this, which may be due in part because the manufacturer of equipment designed for this purpose buys advertising space.

These sources propose that this movement is excellent for the abdominal region. In reality the abdominals play a stabilizing role only because they prevent any significant movement in the pelvis. The prime mover in this exercise is actually the hip flexors. If your goal is to maximize stimulation of the abdominal muscles you must display a pike-like movement as you attempt to crunch the abs to raise the legs vertically.

It's not that hanging leg raises won't work but it's a very difficult exercise unless you've got a strong upper body because your entire body weight is hanging from your hand grip. Even putting your arms through those special harnesses designed for the purpose require strength; on top of which they're not particularly comfortable. And in commercial gyms they're not very sanitary either!

To make a hanging leg raise worthwhile, you have to curl your hips upward and your knees need to be bent. Think "fetal position" and you've got it. That's the starting point while you are hanging from the bar. Then, using only the abdominal muscles, make very small crunching moves, bringing the pelvis toward the ribs. This is probably only a matter of a few inches.

Truth be told, you can do this same move lying on a bench without the stress and strain on your shoulders, wrists and hands. Of course if you want to work your grip simultaneously or you're a rock climber, this might kill two birds with one exercise.

Myth: Weight Training Closes Epiphyseal Growth Centers in Children

There are no clinical findings to support this statement. Force plate analysis indicates that heavy squats do not impose heavier loads on the body than those experienced with running and jumping (which can be six times bodyweight).

On the other hand, young children are better off not doing what most of us would consider heavy resistance training, but it has nothing to do with the above old wives tale. Youngsters' joints, ligaments and tendons are not really ready for that sort of thing. It's best for them to play sports although weight training can certainly be included. This is the time to learn good form and take advantage of the body's youthful flexibility. It's a wonderful time to learn Olympic lifts.

As a person reaches maturity, which can be determined by the appearance of secondary sexual characteristics, then load can be increased. This is especially true of older male teenagers who have more testosterone than they know what to do with. They may as well use it to good advantage! Even so, it should be impressed upon them that showing off and lifting more than they are able is a way to become injured.

Myth: Muscle Isolation Exercises

The idea that you can isolate a muscle with a particular movement is incorrect. When a limb is moved, specific parts of the body have to be stabilized to allow that movement to occur. Some muscles begin a movement, others operate synergistically, others terminate movement, and other muscles become involved as fatigue sets in. All movement and stabilization are the result of coordinated muscle actions. Thus we should lay the muscle isolation myth to rest and more accurately refer to certain movements as joint isolations.

Myth: Seated Resistance Exercises are Safer than Standing Ones

This statement is very popular especially in gyms equipped with a multitude of machines. Research reveals that the act of erect, relaxed and unloaded sitting alone can increase stress on the lumbar spine by 40 percent. If an element of flexion occurs while sitting lumbar loading can almost double. It is of monumental importance to be aware of back positioning and have a sufficiently strong trunk when performing seated movements.

Does this mean seated training is bad? Not at all, but it does mean that you need to pay just as much attention to your form as you would when standing. On the other hand, as Brooks Kubik says in his book, Dinosaur Training, "If you can do an exercise standing up, don't do it sitting down." The theory behind this is that you may as well take advantage of working your stabilizer musculature while you're at it.

Myth: Wearing Lifting Belts Weakens Trunk Muscles

This myth arises because all too often a belt is used as a fashion statement. If that's why you wear it, then you need to rethink your use. I've actually seen people wear belts while doing abdominal exercises!

Some trainers and coaches advise trainees not to wear belts due to the weakening effects on the trunk that can occur with regular use of a belt. They propose that by wearing a belt and relying on the increased intra-abdominal pressure, weakened abdominal muscles are the result. It is presumed this leads to more stress being imposed on the lumbar disks, thus promoting their degeneration.

However, this depends on who you are and what you do. If you never do any really heavy lifting (the kind where your nerves are on edge), then you probably don't need a belt and are better off thus strengthening your torso by forcing it to support you. Learn to hold yourself "tight" and in control rather than using a crutch.

On the other hand, if you do lift heavy, the first thing you need is a naturally strong mid-section; without it, heavy lifts are impossible. Then if you choose to wear a belt you need to learn how to use it properly. However, for these people there is no need to worry about it weakening their abdominal muscles. Good examples are the World Powerlifting Federation squatters, many of whom can manage 1,000-pounds and over. They all wear belts when lifting these kinds of loads and I doubt anyone would consider them to have weak trunk muscles!

With that qualification, no research has yet been conducted to show any difference in spinal degeneration among belt users and non belt users. According to Dr. Mel Siff, who used EMG and muscle tension devices, it has been shown that use of a belt can create circumstances for increasing rather than decreasing abdominal strength. External pressure exerted on the abs using a belt increases tension in them thus strengthening them ASSUMING breath is held during the movement. Thus proper technique is the key.

Myth: Knee Extensions are More Effective than Squats for Knee Rehab

Recent research indicates that patellofemoral and soft tissue forces are greater during knee extensions than well-controlled squats. This is due to the fact seated knee extensions prevent the hip joint from sharing the loading of the movement. In addition the controlled line of movement does not offer the natural patterns of linked joint movement, nor does it involve the central nervous system in producing natural daily patterns of motor control, thus knee extensions should play a minimal role in leg training.

For people who can't perform squats with a loaded bar across their backs or delts (as in front squats), there are many other varieties available. These are described in detail in a three part series on Squat Alternatives.

Wall squats, ball squats, upright squats, pulley squats, dumbbell squats, free form squats or any other kind you can think of that cause the exerciser to perform an actual squatting movement are much safer for the knees than the movement required of the knees during leg extensions. As with all squats, or any other exercise, good form is imperative!

References


Siff, M C (2000) Facts and Fallacies of Fitness.