Misconceptions and mistakes

Topic 10

Werner Kieser, Founder of Kieser Training AG, Zurich

No. 1: «We suffer from a lack of exercise»

It’s not exercise that we lack but strength. Without strength, our muscles, tendons and bones decline. When we talk about the need for more exercise we must also consider the quality of that exercise. The term “lack of exercise” leads to the assumption that it’s the quantity that counts.

No. 2: «There are various types of strength»

Strength is the ability to overcome, counteract or withstand a resistance. When a muscle contracts, it creates a tension. The level of this tension is used as a measurement of strength. In this respect, it does not matter whether the tension is more, less or the same as the resistance overcome, counteracted or simply withstood. If strength increases, i.e. the abili- ty to create a tension, the muscle has more stamina (anaerobic) and is faster (resistance as a function of speed). In the final analysis, it does not matter to what use we put this newly acquired strength. The basis is always maximum strength – explosive streng- th and strength endurance build on it.

No. 3: «Doing an exercise faster makes me faster»

It is dangerous and unproductive to do strength training exercises too fast. Dangerous because the load peaks occurring in the deceleration phase can soon exceed the physiological tolerance limit of the tendons. Unproductive because the duration of load peaks is too short to create a stimulus and the rest of the movement, following the acceleration of the weight puts no load on the muscle.

No. 4: «Kieser Training opposes endurance training»

No, quite the contrary. However, Kieser Training has specialised in strength training. The decision not to include endurance training was an easy one to make. Cardio-vascular training does not need technical equipment. It can be done by swimming, cycling or running outdoors. However, machines are required for the efficient build-up of muscles. In addition, the specific range of services offered by Kieser Training has a welcome side-effect. Our machines do not consume vast amounts of electricity and this helps the environment.

No. 5: «Sauna, solarium and whirlpool are part of training»

Kieser Training increases the body’s functional ca- pacity and only training can do that. If we were to offer passive leisure facilities such as saunas, solaria and whirlpool, it would give the impression that they are an alternative to training and they are not.

No. 6: «Protein supplements and isotonic drinks contribute to successful training»

The optimum daily protein intake is 1.0 – 1.5 grams per kilogram of body weight and a normal balanced diet provides us with more than this. Isotonic drinks consist of vitamins, minerals (e.g. salt), carbohydra- tes (sugar), flavourings, colourings and water. We already consume enough salt in our normal diet and probably too much sugar. Water is all you need for short-term exertion.

No. 7: «You must have done some sport before you can start strength training»

The opposite is true. Strength training prepares mus- cles for the loads applied in sport. Without the ne- cessary musculo-skeletal “infrastructure”, including tendons and bones, sport is not good for your health. Strength training is build-up. Sport is consumption.

No. 8: «Women should train differently than men»

In terms of quality, male and female muscles are subject to the same physiological laws and so it’s not necessary to have different training methodologies. It can, however, be sensible to select different exer- cises, i.e. to select exercises that reflect the male or female anatomy.

No. 9: «Strength training is not for children or the elderly»

Children may and should do training as muscle de- velopment is particularly important during the pe- riod of growth. However, there is a limit in terms of height. Most machines require a minimum height of 1.50 metres. For the elderly, strength training provi- des above average benefits because it slows down the degenerative processes that tend to dominate as we get older and promotes regenerative processes. This can be clearly seen, for example, in the rege-neration of bone tissue following strength training.

No. 10: «Stretching prevents injuries»

Stretching does not prevent injury or sore muscles. If you do Kieser Training exercises correctly, you will automatically achieve the range of motion that nature has prescribed for you.

No. 11: «You can target weight loss at certain parts of the body»

You only lose weight if you take in fewer calories than you consume. Where and when you lose those fatty deposits depends upon you as an individual and it is very difficult to control exactly where you lose weight. In other words, if you train the abdomi- nal muscles this will have no more or less effect on weight loss from the abdomen than if you were to exercise the gluteus maximus. The only direct effect you have on a specific part of the body is to firm up the tissue.

No. 12: «You must warm up before you do strength training»

Exercises in a health-oriented training programme are done slowly and in a controlled way. There are no fast movements that could result in a brief but ex- cessive exertion peak and possibly injury. When you do the first repetition of an exercise, the weight does not seem unduly heavy. Your muscles have no difficulty in overcoming this level of resistance. However, after 30 – 60 seconds the exercise becomes genuinely strenuous and muscles have to work at maximum output. The early repetitions prepare the relevant muscles for the final movements and ensure good coordination. To that extent, the “warm-up”, if we can call it that, is the early part of each exercise and as such most specific to its task.