Be careful not to fall into the pit during fitness. With the development of life, fitness has now become the choice of many people. Proper physical exercise can not only improve our physical fitness, but also make us full of enthusiasm for life. However, when exercising, we must avoid some problems to prevent wasting our energy. Share it with everyone, and be careful not to fall into the pit.

Be careful to fall into the pit 1 lose fat on the way to fitness.

You want to be beautiful! Doing sit-ups and squats every day can't reduce your stomach and thighs. In fact, doing hundreds of sit-ups every day can really build a strong abdomen, but if you have fat on your stomach and no one can see your abdominal muscles, then you'd better have oxygen first.

Muscle will turn into fat?

Fat cells store oil, while muscle cells are processed from protein. The functions of fat cells and muscle cells are completely different and irrelevant, and they will never change from one to the other.

Muscle training, I'm afraid my muscles will grow too big.

The whole world is the same, especially the ladies will say "I don't want to be too strong". In fact, if you don't use powerful drugs, the human body won't grow such big muscles. In the first few weeks of muscle strength training, I often feel stronger, mainly because the blood circulation in the muscles increases and the muscles are tense. Don't be afraid of uncontrolled muscle growth. It is quite remarkable that women can gain 0.22kg of muscle every month. Men increase by 0.68kg per month, which is considerable.

Finally muscular, you can rest.

If you don't train, your muscles may decrease. From the age of 25, the few muscles in women's bodies began to decline rapidly at a rate of 25%. The result of this decline is the loss of pectoralis major muscle, leading to sagging breasts; The absence of gluteus maximus leads to hip drooping; Loss of leg muscles, resulting in heavy walking and unstable pace; Absence of abdominal muscles leads to small belly; Thin triceps leads to ugly "butterfly meat", also called "broken meat".

Women's training should be different from that of men.

Most women don't want to build spectacular chest muscles and arms, but want to build a tight figure, especially thighs and buttocks, which may be the most difficult parts for women to maintain with age. Men and women have exactly the same muscles, the only difference is size. Instead, teach men to specialize in doing supine push-ups, high pulley machines, squat racks and other fitness props. For another example, if women don't want to practice a wide and thick back, they should avoid overtraining latissimus dorsi, while men are just the opposite.

The more aerobic exercise and strength exercise, the better for muscles.

The more you practice, the bigger your muscles get? The longer the fitness time, the better the effect? It's totally wrong.

Arrange too much exercise: too much training will inhibit muscle growth, with a recovery time of 48 hours for small muscle groups and 72 hours for large muscle groups. Too much is too late. Only by giving the muscles enough recovery time can we better carry out the next training. Excessive aerobic exercise is a very energy-consuming process, and muscle growth and survival also need energy supply. If there is too much oxygen, the muscle will not only get energy supply, but also break down into energy to supply oxygen, and the muscle will fall off like this.

No energy supplement after training (hungry stomach): After training, the body needs to convert glucose into liver sugar in order to repair and shape muscles. If you don't consume energy after training, muscles will be broken down into amino acids and then converted into glucose to meet energy requirements. Therefore, you must eat carbohydrates and protein after training.

Always stay up late: If you don't get enough sleep, the maximum weight you can bear when doing exercises will be greatly reduced, so your muscles may stop expanding and growing because they don't get the maximum strength. Moreover, the growth hormone in the body will be secreted after sleep, which can better promote muscle growth. So we should ensure a good schedule.

Muscle strength training makes you stronger, and cardiopulmonary circulation training makes you thinner.

Dietary intake is the main factor to regulate body composition. Although continuous moderate-intensity aerobic exercise helps to slightly increase your energy consumption, its contribution to muscle building is limited. If you want to gain weight, increase your calorie intake and build your muscles through muscle strength training. If you want to lose weight, reduce your calorie intake and improve your resting metabolic rate by nourishing your muscles.

You can't gain muscle and lose fat at the same time.

Biologically speaking, muscle gain and fat loss are indeed contradictory opposites, and it is basically impossible to achieve fat loss and muscle gain at the same time. Increasing muscle requires energy supply (called positive energy balance, taking energy from the outside to your body), while reducing fat consumes energy through exercise (called negative energy balance, throwing energy from your body to the outside), so it can't meet the energy supply of increasing muscle well.

However, there are exceptions to reducing fat and increasing muscle. If you are a fitness white and a fat man, or just started to do fitness training after a long period of inactivity (because these two people have low muscle content and high fat content), you can feel the increase of muscle strength and weight loss at the same time with proper nutrition. As for old fitness drivers or people who have reached the muscle limit, it is very, very difficult to lose fat and gain muscle in the same day or in a short time. The probability is close to zero.

Eat less rice, especially not dinner.

People often lose weight on an empty stomach, which is absolutely impossible! Every meal should have reasonable nutrition and total calories! Energy, weight loss really needs energy. The gospel of eating delicious food if you want to lose weight: if you want to lose weight, don't go hungry. Eating a few more meals (every 2.5~3.5 hours) will improve your metabolism (although it is not very big) and is not conducive to the accumulation of fat.

Be careful on the way to fitness. If you accidentally fall into the pit, you can persist with money.

Young people are prone to whimsy. Interest came, and the fitness card of two or three thousand yuan was fixed in a few minutes, and the sportswear and sports shoes that should be bought were also quickly fixed. However, at first, the interest rate was very high. After a few days, interest waned. This situation is very common in major health clubs.

I am competitive and like to compare with others.

Some people are born strong. Practicing yoga to see people "chop a word" is obviously not flexible enough, but you should try your best; You can't catch the ball when playing badminton. In all these cases, exercise has long lost its healthy mentality, and the consequence is often self-injury.

Young people are not afraid to practice more.

Some young people don't exercise at ordinary times, but they feel young and strong, and they also charge on the court. Even if there are symptoms such as chest tightness, asthma, backache and leg pain, and poor breathing, I don't want to rest. This seems to be a brave demeanor, but it is actually a taboo in sports. It may hurt muscles and bones, and may also cause accidents such as sudden heart failure and sudden death.

Practice every day without warming up.

Follow the coach to keep fit, and you will never miss the warm-up before exercise and the finishing after exercise. But most people exercise by themselves, and it is easy to ignore warm-up and tidying up.

Fitness, such as "games"

In daily fitness, in the gym, many young people looking for temporary happiness try to live a decent life while running on the treadmill, lifting barbells and riding spinning bikes.