Six major fitness misunderstandings may harm health. Protect yourself when you exercise. Exercise can also help us get rid of fat. Some sports are not suitable for everyone. Sharing six fitness misunderstandings now may damage physical skills.

Six major fitness misunderstandings may damage the body 1 Myth 1: At first, you should do a lot of exercise and high-intensity exercise. Sudden large-scale exercise makes it difficult for the body to adapt, which will lead to serious fatigue and may also cause tendon and muscle strain. The correct exercise method is: start with a small amount of exercise, let the body have an adaptation process, and then gradually increase the amount of exercise.

Myth 2: The first time you exercise with equipment, you think that you can get exercise only by doing all the equipment once. In fact, there is absolutely no need to make equipment that can't land every time you exercise. The correct way is to ask a fitness instructor or make an optimal exercise plan according to your own situation, and realize your fitness plan step by step in a planned way.

Myth 3: As long as you exercise more and don't have to control your diet, you can achieve the goal of losing weight. This method can only achieve the balance of heat in and out or not increase obesity. In fact, drinking sweet drinks and eating cakes and dried fruits often can erase your hard-won weight loss achievements. Therefore, in addition to exercise, it is necessary to make reasonable adjustments in diet.

Myth 4: Fasting exercise is harmful to health. Studies have proved that moderate exercise 4-5 hours after meals (that is, on an empty stomach) helps to lose weight. This is because no new fatty acids enter the body at this time, and it is easier to consume excess fat, especially postpartum fat. The weight loss effect is better than 65438+ exercise for 0~2 hours after meals.

Myth 5: Only sweating is effective. Sweating without sweating cannot be used to measure whether exercise is effective or not. The sweat glands of human body are different, which are divided into active and conservative types, which is related to heredity. Warm-up is first to adapt to the subsequent exercise, so as not to cause injury. Warm-up is not necessarily sweating.

Myth 6: The greater the exercise intensity, the better the weight loss effect. Studies show that the reduction of body fat depends on the length of exercise, not the intensity of exercise. Because at the beginning of various sports, the glucose in the body is consumed first, the sugar is consumed, and the fat is consumed. Only slow and steady exercise can consume more calories and achieve the goal of losing weight.

Six major fitness misunderstandings may harm health. 2. See through common fitness misunderstandings.

Myth 1: Can I reduce fat in my abdomen and legs? Through this part of the intensive exercise?

Many people think that intensive exercise on a certain part of the body can reduce the fat in that part. However, there are actually other factors, such as heredity, hormones, age, etc., and how much fat has been lost in which part of our body.

The Massachusetts Institute of Technology once conducted an experiment in which 13 men were given abdominal intensive exercise for 27 days, and fat biopsies were performed before and after the exercise. The results showed that fat in different parts of the body was reduced, not just the abdomen.

If you want to lose fat in your legs or abdomen, you should look at how your body reacts after making your body's calories in short supply (through exercise and a reasonable diet plan) and where you lost fat. You will find that the part where you concentrate on storing excess fat is the part you lose at the latest. For women, these parts are often buttocks, legs and lower abdomen. For men, it is the abdomen and waist.

Nowadays, commercial advertisements, magazines, etc. Always bombarding the audience, claiming that thin legs and thin stomachs are effortless. In fact, if you want to have a good figure, you should exercise hard and down-to-earth, instead of unrealistic pursuit of an overly idealized figure:

Exercise regularly within a certain heart rate range;

Do/kloc-0 to 3 days (discontinuous) full-body fitness every week.

A healthy low-calorie diet

Myth 2: In order to exercise muscles, should we lift less weight and lift more times?

This myth, also known as the "pink dumbbell myth", often appears in magazines and leaflets, which makes us believe that it can burn more fat and women can avoid being overweight.

But in fact, you can't burn more fat just by doing this, unless your body's calories are in short supply. Lifting weights and increasing the number of times can really enhance your muscle endurance, and it is often used in fitness training, but the effect is exaggerated.