Four misunderstandings of exercise and fitness Fitness, fitness is good for physical and mental health, which can make our physical ideals and sports ability better, but sometimes some bad exercise habits will hurt our bodies in turn. Here are four misunderstandings about exercise and fitness.
One of the four misunderstandings of exercise and fitness 1: As long as you exercise more, you can lose weight. Although exercise can consume calories in the human body, the effect of losing weight by exercise alone is not obvious. Research shows that even if you play tennis for a few hours every day, as long as you drink one or two cans or eat a few cakes, the hard-won weight loss results will go up in smoke. Therefore, in order to achieve a lasting weight loss effect, in addition to engaging in exercise, we should also make reasonable adjustments to the diet.
Myth 2: Fasting exercise is harmful to health. People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of glycogen stored in the body, such as dizziness, fatigue and palpitation, which is not good for health. Dr Dunbar of Dallas Fitness Center in the United States believes that moderate exercise, such as quantitative walking, dancing, jogging, cycling and so on. Before meals 1-2 hours (that is, on an empty stomach) helps to lose weight. This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess brown fat, especially productivity, and the weight loss effect is better than after-meal exercise.
In addition, due to proper exercise and low heat consumption, adequate storage in the body will not affect health.
The third misunderstanding; You can lose weight by jogging for 30 minutes at a time. Although jogging can achieve the purpose of aerobic exercise, it has little effect on losing weight. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen. With the extension of exercise time, the amount of fat energy can reach 85.5% of the total consumption. It can be seen that there is no obvious fat consumption in exercise shorter than 40 minutes, regardless of the intensity.
Myth 4: The more intense the exercise, the more intense the exercise, and the better the weight loss effect. In fact, only continuous low-intensity aerobic exercise can make people consume excess fat. This is because during low-intensity exercise, muscles mainly use oxidized fatty acids to obtain energy, so that fat is consumed quickly. With the increase of exercise intensity, the proportion of fat consumption decreases accordingly. When approaching high-intensity exercise, the proportion of fat energy supply is only 155. Therefore, light, moderate, long-term low-intensity exercise or' long-term exercise with heart rate 100- 124 times/minute' is most beneficial to lose weight.
Four Misunderstandings of Exercise and Fitness 2 Misunderstanding 1: Drink plenty of water after exercise.
Many people know to replenish water immediately after sweating a lot, but it is easy and inappropriate to replenish too much water. Because, after a lot of exercise, all organs and systems of the human body need to rest, and at this time, a lot of hydration will add a heavy burden to digestion, blood circulation and other systems, especially the heart.
At the same time, after sweating a lot, supplementing mineral water can make up for the trace elements lost with sweat. If you drink a lot of pure water, it will only aggravate the loss of human minerals and easily cause cramps, spasms and other symptoms.
Myth 2: High-temperature exercise sweats to lose weight.
Some teenagers like to engage in outdoor sports such as football and basketball in the sun, which can really sweat and achieve the effect of losing weight, but it will do harm to the body. Engaging in a large amount of exercise at high temperature can easily lead to excessive sweating, dehydration, heatstroke and other symptoms, which can seriously make people dizzy. Moreover, the sunshine is strongest in the summer morning 1 1 to 4 pm, which will burn people's skin.
Myth 3: Take a bath immediately after fitness.
Just after fitness, the human body urgently needs to release heat in the body, and the skin capillaries expand accordingly. If you take a cold bath immediately, your skin will be stimulated by supercooling, and the capillaries will suddenly contract, which is not conducive to the body's heat dissipation. Excessive stimulation of cold and heat will also make the expanded pores close urgently, and the human immunity will decrease. At this time, bacteria are most likely to invade.
Myth 4: Frozen drinks are good for cooling and relieving summer heat.
After strenuous exercise, a large amount of blood flows to the moving muscles and body surface, while the digestive organs are in a state of relative anemia. Drinking frozen drinks at this time will bring strong stimulation to the stomach and easily induce diseases such as anorexia and acute gastritis.
Sports health experts suggest that the best sports in summer are swimming and traveling. The former avoids the hot weather environment, and the latter can choose to go to the summer resort to breathe the negative oxygen ions emitted by trees for recuperation.
Four misunderstandings of sports and fitness: 3. Pain training
This is a common problem of many people who love sports and training. They admire the value of "no pains, no gains" because of their wrong ideas, but for the body, pain is an important signal. He is telling us that there is something wrong with his health. If you ignore the pain and continue training, you will only turn the signal into real harm.
So if you feel pain when you do any movement, please stop this movement first, find a professional coach to check the root of the problem and find a solution. Don't go to fitness with an indifferent or tough guy mentality!
Ignore the importance of rest
Many people arrange to do various sports almost every day, such as group classes in the gym, running and so on. They are usually afraid that one day not training will affect the effect of achieving their goals. In fact, on the contrary, this way of not giving your body a chance to rest will make you farther and farther away from your goal, which is also the source of sports injury that most people did not expect-overuse.
Remember, the body does not actually make progress in training, but in the rest after training, it is necessary to adjust the physiological pressure and repair the injury to make progress, so it is very important to arrange the rest day reasonably to make your progress more obvious.
Only do the training you like.
Or the training content is too monotonous and lacks variability.
When the body has been facing the same stimulus, its adaptation will become less and less obvious. No matter how hard you try, you can't see obvious progress, and it will also cause the balance of your body to be destroyed. For example, excessive chest exercise and insufficient back exercise will lead to posture problems with round shoulders.
Therefore, in the whole fitness plan, different training elements should be arranged every once in a while, so that the body can make progress because of being challenged again.
The body lacks control.
No matter what kind of training, as long as you are training, you should control your body as much as possible, and it is absolutely important to stay away from sports injuries.
It is often seen that many people have little support and stability when exercising, and the rhythm is fast and slow. Every move is worrying.
Usually the cause of this problem is "fatigue", "inexperience" or, more directly, "inattention". Remember, once we lose control of our movements, even the extremely safe training, such as cycling, will be hurt.
Use incorrect action training
In resistance training, being unfamiliar with the wrong movement techniques will put the joints in a bad mechanical state, which will greatly increase the risk of training injuries, including of course risky training movements.
Secondly, everyone's physical condition is different, which is composed of many differences, such as limb length, weight, joint mobility and so on. If you ignore the action principle and imitate others, it may also bring problems, which is like gambling with your body, which should not be a good thing.
Overestimate one's progress
I have to say that this situation mostly happens to men, because others' eyes, expectations and confidence in themselves often increase the intensity of training in a very short time, which will make them feel "really strong".
Actually, it's not, because the body can make real progress through the process of adaptation and repair, but when we add too much pressure and injury at a time, the adaptive response of the body can't bear it. It's only a matter of time before injury, so remember to gradually increase your training intensity.
It is generally suggested that the strength increase in each stage should be controlled at around 8% and 2%, and the higher the degree, the smaller this% will be.