Fitness is also a course. If you practice blindly, you may not achieve the effect and may hurt your body, so you can't practice blindly according to your own feelings. Now let's go into the gym and see if you have made the following mistakes in the process of fitness.
Seven common mistakes in the gym 1. Don't do any warm-up exercises before fitness.
As soon as many people arrive at the gym, they start to do iron pulling exercises without any warm-up. They think they are saving time, but they don't know that this will only make your exercise state worse, and it will also affect the exercise effect of muscles and increase the risk of sports injuries.
2. Running belt
You can often see some people running with belts in the gym. It looks cool, but it's wrong. The belt is used by weightlifters to fix the lumbar spine. They are only used when lifting a certain weight or doing some weight-bearing actions. Using the belt indiscriminately will only make your lumbar muscles lazy and weaken its function of stabilizing the lumbar spine.
3. Blind pursuit of sweating
Many people think that sweating during exercise means that exercise is effective and weight loss is fast. Some people even buy sweat-wicking clothes from the Internet to increase the amount of perspiration. In fact, sweating more has nothing to do with losing weight.
Everyone's physical fitness and sweat glands are different. Some people sweat less, others sweat more. It's normal to run for an hour. No matter how much they sweat, the calories they consume are the same.
Especially in winter, the body needs to call more heat to resist the cold, and the amount of natural perspiration will decrease. Weight loss after excessive exercise and sweating is only due to lack of water in the body. When you replenish water in time, your weight will return to its original state.
Therefore, in the process of exercise, we should not judge the weight loss results by how much you sweat or lose weight, but by how many calories you consume and whether the body fat rate drops.
4. Hold the handrail on the treadmill tightly.
When you walk around the gym, you will find that some people will hold the handrail with their hands when running on the treadmill. Although it is easier to run, the exercise effect is greatly reduced because there are few swing arms.
Therefore, unless the novice can adapt with the help of handrails, after being familiar with the use of the treadmill, he should let go of his hands and let his arms swing freely with running.
There are also some people who race against time and watch files or videos while running, thinking that they can kill two birds with one stone, but they will fall off the treadmill and get injured if they are not careful.
5. The fitness time is too long or too short.
This is a mistake that many people love to make in fitness. Some people spend several hours in the gym every day in pursuit of quick results. Such long-term and high-intensity fitness will destroy muscles, make the body unable to support, make it easy to persist, and make the training effect unsatisfactory.
Others just practice for a while, and the fitness time is too short to achieve the purpose of exercise, and they are almost doing useless fitness.
Therefore, the reasonable fitness time should be 60 minutes to 100 minutes, and at least two or three parts should be exercised when doing strength exercise.
6. Wearing the wrong shoes
When you go to fitness, you must wear sports shoes suitable for exercise, which can protect your feet. Even if you accidentally drop fitness equipment on your feet, you can minimize the injury.
Some shoes, such as air cushion running shoes, are only suitable for daily walking or jogging, but not for fitness.
7. Take a bath immediately after fitness.
After sweating, some people will take a bath directly, but it is very harmful. Because the pores are in a state of expansion and sweating after fitness, the blood circulation is faster and the immunity is lower. At this time, going to take a bath directly will easily lead to the invasion of diseases, and it will also lead to hypoxia in the brain. It is easy to cause accidents due to dizziness when taking a bath.
Therefore, stretching training should be carried out after fitness, muscles should be relaxed, and a warm bath should be taken after half an hour's rest to avoid damaging health.