What are the doubts about fitness? Now people pay more and more attention to fitness, because fitness can not only exercise, but also improve temperament. But many people have a lot of doubts when they exercise. What are the doubts about fitness?

1 1 What are the fitness doubts? Is the early morning the best time to exercise? wrong

The best time for exercise is afternoon, not morning. At 4-6 pm, muscle strength and body temperature have reached the ideal state of exercise, and breakfast and Chinese food have provided the necessary energy for the body. At this time, the body's ability to bear pain has reached its peak and its thinking is clearer. Of course, some studies show that it is ok to exercise in the morning or evening as long as you feel comfortable or get into a habit.

2, practice abdomen, sit-ups is the best? wrong

When many women practice sit-ups, they only exercise the muscles on the hip side, not the core muscles of the abdomen. But if you want to tighten the abdomen, you must exercise the deep abdominal muscles. In addition, sit-ups need to repeat the same action, which is not only monotonous, but also ineffective. Experts suggest that the combination of push-ups and supine leg lifts can better exercise the abdominal core muscles, and exercise the hip muscles can also help to reduce the stomach.

3. Does aerobic exercise consume the most calories? wrong

Traditionally, aerobic exercise consumes the most calories, but many recent research results are just the opposite. It is found that strength training consumes more energy than aerobic exercise. Strength training not only helps to strengthen muscles, but also promotes metabolism better. Long-term persistence helps to burn fat. Research shows that even after 36 hours of strength training, the process of energy consumption continues.

4. Exercise improves learning ability? correct

It sounds incredible, but exercise can really improve learning ability. A new study by the University of Mü nster, Germany, found that after running fast, the speed of students mastering new words accelerated by 20%. Before learning, exercise is the best preparation activity, which can make brain cells active. Aerobic exercise and strength training are good for the brain, and more complex events such as tennis and football have better stimulation effects on the brain.

The faster you lift weights, the more energy you consume? wrong

When lifting weights quickly, you use momentum instead of muscle strength. Lifting weights too fast can easily increase the risk of injury. It is found that although slow lifting is difficult and difficult to adhere to, the effect of slow lifting on muscle exercise is 50% better than that of fast lifting. Therefore, the slower you lift weights, the more calories you burn. Experts suggest counting from 1 to 3 when lifting it, and the same is true when putting it down.

6. Can exercise reduce fat? correct

Although exercise can't stop the accumulation of fat, it can consume fat in the body. Taking part in various energy-consuming exercises, supplemented by a correct diet, will help reduce the body fat content and make the body slimmer. Professor Robert Olson, a kinematics expert at Michigan State University, suggested that we should focus on the parts that are easy to accumulate fat, such as buttocks and thighs, and don't neglect muscle training in other parts of the body. In addition, it is also important to do muscle strength exercises.

7. Should I stretch before running? correct

Some studies have said that overstretching before running is easy to make ligaments hard and easy to be injured, but joints and ligaments should be "pulled apart" before exercise. Dr. Robert Musk, an American physiotherapist, suggested jogging for 5- 10 minutes to warm up before running, and then doing 30-60 seconds of less intense stretching exercise.

8. Running a marathon is easy to get a heart attack? Not necessarily/possibly

In May, 2009, a study in Canada confirmed that the marathon does cause damage to the heart in a short time, but after running the marathon, the heart function can return to normal without leaving any problems. Before you take part in the long-distance race for the first time, you must consult your doctor and do enough training before the race. After all, the biggest danger of running a marathon is that the amount of exercise exceeds the amount of training, which makes your heart bear an extraordinary load.

What are the doubts about fitness? 2. Questioning fitness during muscle training.

1, which movements are the best exercises for the rectangular box?

Basic movements. If you want to gain girth and strength, you should do the following exercises: squat (quadriceps femoris), riding donkey lift heel (calf), hard pulling (lower back, trapezius and biceps femoris), bench press (chest), barbell or dumbbell bending (biceps brachii), neck flexion and extension of barbell or dumbbell (triceps brachii), and barbell or dumbbell pressing (shoulder).

2. How long should each training last?

If you train for more than 90 minutes, you spend too much time in the gym. Remember, it's not how long you stayed in the gym, but what you did there. You don't need to do many exercises, groups and times. It is to find out the amount and intensity that suits you best and stick to it.

3. Do you need to practice 1 group in every part of your body before doing the second group of exercises?

Many fitness beginners follow this training method. Before practicing the next body part, each body part will do the exercise of 1. For bodybuilders, the best effect of muscle and strength growth is to complete all the exercises of one body part first, and then practice another body part.

4. Is muscle pain good or bad

Many bodybuilders like mild muscle pain and regard it as a sign of hard training. If the pain is severe, it means that you have practiced too much. You should have a rest and give your body a chance to recover.

5. How soon should I change my training plan?

Some professional athletes have to change their plans every time they train, which is the performance of instinctive training. Many professional stars change their plans every three months because they have found a very suitable training plan, including practicing movements. Once you get bored or fail to achieve your goals, you should make some adjustments to your training plan, including quantity, intensity, movements and so on. So that you can make continuous progress.