Don't go into the seven misunderstandings of fitness, exercise also has certain skills. People who don't exercise regularly should pay attention to these points. We should arrange the exercise time reasonably. This exercise is something we often do. If you understand that fitness should not go into the seven misunderstandings, then act quickly!

Don't go into the seven misunderstandings of fitness 1 1: you can stick to it if you spend 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, there may be interest for a few days at first, and after a few days, interest will fade. This situation is very common in major health clubs.

Reminder: Exercise and fitness is a systematic project, and you can't achieve the expected goal just by playing casually. For example, lose weight, exercise at least three times a week, and the best time is 1 hour. This is because exercise consumes muscle glycogen first, and it takes about half an hour to consume fat; Secondly, losing weight can't just rely on exercise, but also have a proper diet.

Myth 2: Young people are not afraid to practice more.

As soon as the young man came on stage, he strode and ran until the intermission. If you insist on playing for a long time, the problem is not big, but some people usually don't exercise, but they feel that they are young and strong, and they are also the first in the field. Even if there are symptoms such as chest tightness, asthma, backache and leg pain, and poor breathing, they will resist discomfort and refuse 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.

Reminder: In the absence of coach's guidance and experience, the only correct way to exercise is from low to high, step by step, so that the exercise conforms to the physical endurance. Take running on a treadmill as an example. At first, the running speed is limited to 5~ 10 minute and 4~6km/h, which is equivalent to walking or jogging. After 2~3 weeks of exercise, it can increase to 7km/h, and after 15~20 minutes, it can increase to 8km/h after 2~3 weeks, which is equivalent to running fast.

The amount and intensity of exercise should be gradually increased, not too much, not too dense or too fast. If you don't sleep well after exercise, you will feel very tired the next day, which will affect your work and life, indicating that the amount or intensity of exercise is too large, and you should reduce the amount or intensity appropriately when you exercise next time. Even people who exercise regularly and have good physical fitness should gradually recover from low to high if they don't exercise for a period of time.

Myth 3: "Imitate" fitness

After entering the gym, I feel that I have nothing to do in the face of a lot of fitness equipment and enthusiastic people. If you hire a professional coach, your wallet will bleed. If you study with other students, the effect will be different-then you can watch videos online, which is both economical and convenient.

Reminder: Don't imitate and draw lessons from sports classics. Different people are not comparable in the process of exercise. You don't know how long others have been practicing, nor do you know their physical fitness and familiarity with sports equipment and instruments.

As a "novice" in sports, if you blindly follow the trend, you may be injured at any time. Under the guidance of a professional professor, he will help you choose the appropriate action exercises according to your physical condition, and correct the wrong actions at any time to avoid injury.

Myth 4: Fitness is like a "game"

In the gym, many young people who pursue temporary happiness try to have a decent time, although they are not familiar with these items and equipment.

Reminder: It is ok to take exercise as a way of entertainment and relaxation instead of pursuing fitness. However, without scientific exercise methods and professional guidance, we should choose low-intensity and safe sports, such as jogging and free riding, even if we play. Don't just lift barbells like Hercules. The fragile wrist is simply vulnerable under the pressure of high load. Yoga should also be careful. People who are not flexible enough will twist like a twist, and the cervical vertebrae and lumbar vertebrae can't stand it.

Myth 5: I am competitive and love to compare with others.

Love is the innate character of some people, and they often force themselves to do what they feel they can't do. In this case, exercise has long lost its original meaning, so you need a good attitude to keep fit.

Reminder: The main purpose of exercise should be to keep healthy. If you blindly pursue faster, higher and stronger, beyond your ability, it is easy to have sports injuries and even accidents. In sports, we must do what we can, and avoid being competitive and leading to fitness failure.

Myth 6: Exercise anytime, anywhere.

Most people don't care much about the choice of exercise time. Some people like the fresh air in the morning, while others like the quiet at night. People who have exercise habits exercise even in foggy weather and along the road. Perseverance is not bad, but whether it is scientific or not is debatable.

Reminder: Exercise should not be too early or too late. Before the sun came out, the content of carbon dioxide in the air was high and pollutants accumulated in the air. Breathing these dirty air will have harmful effects on human body. Late-night exercise makes people too excited and affects their sleep.

Exercise time can be distinguished by age: young people are adaptable and should exercise in the morning or afternoon; 6~8 o'clock after work is a good time for middle-aged people to relax; The elderly are the weakest, so they should exercise at the highest temperature (2~5 pm).

Myth 7: You don't need to warm up every day.

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.

Reminder: It is necessary to warm up before exercise, so as to make the body active, warm up and warm up, and let the heart rate reach the state of exercise. Warm up from head to toe and from top to bottom. All joints and ligaments should rotate. After exercise, you should also relax properly, which will help to calm your breathing, accelerate the elimination of lactic acid, slow down muscle aches and promote the recovery of your body.

Fitness is a good way to keep fit, and choosing the right fitness method has a great effect on keeping fit, otherwise it will easily lead to sports injuries and injuries.

I recommend the golden rule of avoiding sports injuries. Pay attention to warm-up exercise before exercise, strengthen self-protection during exercise, choose exercise methods according to your age and physical condition, and do a good job of crossing various sports.

In recent years, many people have become more and more interested in aerobics. However, due to the lack of correct sports awareness and treatment methods after injury, the incidence of sports injuries has increased significantly. Playing ball, running, climbing mountains ... I want to stay healthy, but I don't want to be "harmful".

Don't walk into the seven misunderstandings of fitness 2 1, don't exercise at ordinary times, and exercise hard on weekends.

Many friends have a wrong idea: I have a good exercise on weekends when I have time. In fact, exercise, like eating, should become a habit and an indispensable part of life.

Long-term and large-scale assault exercise can't play a role in fitness. On the contrary, because muscles don't have to bear excessive exercise load suddenly for a long time, it is easy to cause muscle strain, and the next day will cause muscle soreness, which will make the next week's work and life spend in pain.

The correct way is to set the amount of exercise according to your own exercise ability, and insist on exercising three or four times a week for about 45 minutes each time. Increase the amount of exercise step by step to achieve the ideal exercise effect.

2. Don't warm up before exercise

Some friends think that time is precious, and most venues charge on time, so they can't wait to devote themselves to sports, ignoring the importance of warm-up exercise.

The human body can't switch different operation modes by pressing keys like a machine, and it needs to gradually enter a state of motion from calm. Adequate warm-up can make the body more sensitive, reduce the possibility of injury and improve sports ability.

Therefore, before aerobic exercise, it takes 5~ 10 minutes to do some warm-up exercises such as stretching muscles, rolling shoulders, swinging hips, twisting knees and rubbing wrists.

3. Exercise immediately after meals

Different foods have different digestion time in the stomach. For example, the liquid you eat only stays for 5~ 10 minutes; Sugar foods such as rice and pasta stay about 1 hour; Protein and fat are completely emptied from the stomach, which often takes 2~4 hours.

When we just finished eating, most of the food we ate was concentrated in our stomachs. At this time, exercise will make the gastrointestinal tract need to work harder to fix such a large mass of food in the corresponding position.

More importantly, the human digestive tract needs parasympathetic nerve activity to work normally. During exercise, the body starts another set of nervous system with completely opposite functions-sympathetic nerve. Just like a person can't walk left and right at the same time, the body that exercises can't digest food well, and the body that has just eaten enough can't play its full sports function.

Without the support of parasympathetic nerve, the gastrointestinal tract cannot maintain normal movement rhythm, and food often runs to abnormal parts, which is prone to bronchitis and appendicitis.

Exercise after meals is harmful to health, especially in the morning. The correct way is to exercise for 2 hours after meals. If you need to lose weight and lower blood sugar, you should also add a small amount of cakes, fruits and other snacks before exercise.

4. Pay too much attention to sports performance.

Different from competitive sports, the purpose of national fitness is to maintain a healthy body, and aerobic exercise is the main form. Some friends pay too much attention to the results of exercise, such as running time, winning or losing badminton matches and so on. And even strive for strength and competitiveness. Regardless of their own physical foundation, forcibly increase the amount of exercise.

It turns out that during short-term strenuous exercise, muscles do not breathe aerobically, but breathe anaerobically at the expense of producing a large number of toxic metabolites such as lactic acid. Doing so can not improve the endurance of the body, not only can not play the role of fitness and lipid-lowering, but also easily lead to muscle soreness, ligament strain and muscle strain after exercise, even exceeding the endurance of body organs, resulting in acute adverse events of heart and lung.

Therefore, it is necessary to correct the mentality of exercise and fitness, and appropriately reduce the amount of exercise when the intensity of exercise will affect your normal speech, or before you feel sore muscles.

5. Drink more cold water after exercise.

Sweating a lot during exercise makes the body really in a state of relative water shortage. During exercise, people will ignore drinking water because of mental stress and inattention. Just after exercise, I feel thirsty and hot. At this time, nothing is more attractive than a large cold drink.

However, at this time, the body is still in a state of sympathetic nerve excitement, and a large amount of liquid is swallowed, and the gastrointestinal tract cannot absorb these waters well, but it causes stomach cramps such as vomiting. Cold drinks can also stimulate gastrointestinal mucosa and cause abdominal discomfort.

The correct way is to replenish water several times before, during and after exercise. In addition, choosing sports drinks containing salt can make water absorption more efficient, and can also supplement the salt lost with sweat, relieve fatigue and prevent spasms and cramps.

6. Take a bath immediately after exercise

It is normal to sweat during exercise. At this time, the wet clothes exude a "manly taste." At this time, bathing has become the choice of most people.

Some friends like to wash cold water and cool their hot bodies. However, cold water can seriously contract the blood vessels on the body surface, increase the resistance of blood circulation, increase the burden on the heart, and easily catch a cold.

Because cold water is unhealthy, some friends choose to take a hot bath, which is both comfortable and refreshing. I don't know that the heat of water will dilate superficial blood vessels, increase the blood flow of the whole body skin too much, lead to insufficient blood supply to the heart and brain, and easily get dizzy, so there are countless examples of fainting in the bathroom.

Therefore, it is best to rest 10~20 minutes after exercise, and then take a warm bath after the body is calm and sweaty.