Beware of mistakes that are easy to make in fitness. Nowadays, more and more people exercise through fitness. People have many methods to choose from when they are exercising, but have you done all these methods right? Let me share the mistakes that are easy to make when I am vigilant in fitness. Let's have a look.
Be alert to the mistakes that are easy to make in fitness. 1 Desire for success: Many people hope that a little exercise can achieve amazing results. The standard of exercise recommended by experts is 3.5~4 hours per week to prevent weight gain. If you want to lose weight, walk for 30 minutes at a time, three times a week, so that you can lose about 0.5 kg a month without changing your diet. Therefore, if you want to lose weight faster, you have to increase your exercise.
Weekend "crazy warrior": If you don't exercise at ordinary times, but exercise crazily for two days every weekend, then your goal will never be achieved, and every Monday will feel terrible. This "training" of eating a fat man in one bite will only lead to injury and general fatigue.
Start too hard: whether on the treadmill at home or on the sports equipment in the fitness center, people often make a mistake of "anticlimactic" and exercise too much in a short time at first. This kind of exercise that starts too hard can easily lead to physical injury. Experts suggest that we should work out a feasible fitness plan with qualified bodybuilders.
Neglected error in motion
Skip the warm-up: Training Pilella said that if there is no warm-up training, it is equivalent to asking your body to move suddenly before oxygen and blood reach the muscles. This will increase the risk of physical injury. In cardiopulmonary function training, it is actually a sudden increase in heart rate, which is also very dangerous. Therefore, before the formal exercise, it should take 5~ 10 minutes to do some simple warm-up exercises to "warm up" the body inside and outside. In addition, not warming up before lifting weights can easily lead to muscle tearing.
Ellipsis and relaxation: When exercise and fitness are over, it is not advisable to stop suddenly. Moderate exercise can greatly reduce the risk of muscle pain. The reason is that relaxation exercise can "wash" lactic acid in the body. Expert advice: before the end of exercise, it is best to do slow and simple exercise for 5~ 10 minutes according to your physical condition, so that your heart rate can slowly return to normal.
Omit drinking water: muscle contraction needs water, so if you don't drink enough water, it may cause muscle spasm or pain. You need to replenish water before, during and after exercise. If you don't belong to the constitution that electrolytes and potassium are easily lost during exercise, then there is no need to drink functional drinks. For most people, boiled water is the first choice.
Be alert to the mistakes that are easy to make in fitness. 2 What are the common mistakes in women's fitness?
1, the sexualization of fitness exercise
When it comes to going to the gym, people naturally think of equipment fitness and aerobics. However, most people also associate these two sports forms with gender, thinking that equipment training is a man's business and aerobics is a woman's patent, which is a misunderstanding.
Fitness is gendered because most people think that men should be smart, brave and tall, while women should be gentle, virtuous, slim and beautiful. Secondly, due to my ignorance of sports physiology, I mistakenly think that equipment training will only make people's muscles stand out, while aerobics will make people jump and slim.
In fact, both men and women should take part in various sports. Because no form of exercise can replace other sports. As far as instrument sports and aerobics are concerned, both sports are necessary and their benefits to people are complementary. Only the combination of the two is more reasonable and perfect.
2. The heart is muscular like a human.
When most female friends talk about practicing equipment, they immediately worry about whether they are as muscular as men, which is natural. Because they do see many men become chest wide, back thick and muscular through equipment training, but they don't have to worry. First, women themselves have less fatigue and more estrogen, so their muscle synthesis ability is poor and their fat synthesis ability is strong. Secondly, even using equipment for muscle load training will produce different results because of different training methods. It is also difficult to grow muscles. It takes a long time to use special training methods, and it is impossible to do it overnight. Small weight, repeated training, not only will not grow muscles, but also reduce excess fat.
Experienced coaches will arrange different training programs to improve physical shape, physical fitness and health. Therefore, equipment training does not necessarily lead to muscle growth and affect the figure. On the contrary, reasonable equipment training makes the figure more beautiful.
3. lose fat everywhere.
In fitness training, most women are most concerned about how to lose abdominal fat. Many people think that only by practicing abdominal muscles can we lose abdominal fat. In fact, fat-reducing exercise mainly realizes fat consumption through aerobic exercise and strength exercise with a certain time and intensity. Fat consumption is systemic, not something to lose. Just doing a lot of waist and abdomen exercise has no obvious effect on reducing abdominal fat, but it is easy to cause waist injury.
4. Lack of concentration
In the process of practice, the mind should be completely focused on the muscles to be exercised, and through the mind, the muscle movement can be sensed, the body posture can be controlled, and the order, direction, angle and speed of exertion can be controlled. This can mobilize more muscle fibers in this part of the muscle to contract in time and can bear greater training load. At this time, not only should the movement technique meet the standard, but also concentrate on the part being practiced. Talking and laughing while practicing is easy to get hurt and affects the exercise effect.
The longer you exercise, the better.
Although the longer the fitness time, the more obvious the effect of exercise, but remember that quality is always much more important than quantity. Sometimes we forget the time in the gym, including chatting with friends, waiting for fitness equipment, waiting in front of the water cooler. Try to plan before fitness, and try to exercise every muscle of your body. Speed up your heart rate, challenge your limits and exercise in the gym most of the time. Remember not to stop exercising!
If I exercise, I can eat anything I want.
This may be the biggest relationship between exercise and diet, but this logic often leads to weight gain. Although exercise is the most effective and healthy way to prevent mental and physical burden after overeating, it should not be used as an excuse to indulge your mouth for a long time.
7. When practicing, the heavier the better.
More strength is to gain beautiful muscles and strength, and this should be a regular and gradual fitness process. But many people tend to think that the heavier the strength training, the better the effect. As everyone knows, excessive strength will only lead to muscle strain. Try strength exercises close to your energy range, see if your body can eat, and then slowly replenish your strength.
8. Practice makes perfect
Many people are used to finding a fitness program they like and sticking to it. In fact, exercise is also a very beautiful thing. If you are familiar with this sport, it will be easy to be perfect, which means that the calories you pay will drop. More importantly, it will change your mental state and physical feelings during exercise. Although we don't need to stop doing our favorite sports, we can find more sports that we may like and don't keep our bodies in a comfortable state all the time. There are several kinds of exercises and frequent communication to get rid of physical inertia. You will find more favorite sports and enjoy the fun of different sports.