Don't be too radical when you first work out. Nowadays, with people paying more and more attention to health, fitness has become a necessary behavior for many young people after work. For a time, the fitness craze swept through major cities. Let's take a look at novice fitness. Don't be too hard when you are just exercising.

Don't be too fierce when you first work out. 1 There is a popular saying that it is better to invite people to eat than to invite them to sweat. Sweating exercise!

This is because people now live a good life, eat naturally and richly, and big fish and big meat have become commonplace. Followed by obesity, fatty liver, diabetes, hypertension and so on. Don't worry about eating, but exercise has become a rare thing. Exercise and sweating can reduce weight and prevent these diseases. Therefore, whether it is a friend's treat or a company event, it is common to ask people to sweat.

Not long ago, the author participated in an activity of the company, badminton competition, and awards. Considering that I seldom exercise, playing badminton is also a good thing. Maybe I can get a position, so I will go all out. In the end, due to poor technology, I missed the ranking. But the relaxation of my body after exercise still makes me feel that it is good to exercise occasionally. But the whole body began to ache the next day and lasted for three or four days.

When talking with Xu Tie, vice president of Beijing Bodybuilding Association, he warned that if you don't exercise normally, don't go all out when others make you sweat. When you don't exercise regularly, your muscles will maintain a state, and you will get used to this state. Suddenly doing high-intensity exercise will tear your muscles. If you look at it under a microscope, the muscles will be torn off, which is quite scary.

Once the exercise stops, the muscles begin to repair and the whole body will feel sore. Muscle repair, like skin crack repair, will leave scars. When you exercise again in the future, your muscles will suffer the same damage, and the result is very bad for your health. Therefore, he suggested that people who have not exercised for a long time should use five or six weights to be competitive.

If you want to stay healthy, you should still exercise regularly and step by step.

Don't be too fierce when you first work out.

Myth 1:

Can I reduce fat in my abdomen, legs and other parts? 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, it is better to try down-to-earth exercise instead of unrealistic pursuit of an overly idealized figure:

Exercise regularly within a certain heart rate range, and do 65,438+0 to 3 days (discontinuous) full-body fitness every week. Eat a healthy and low-calorie diet.

Myth 2:

In order to exercise muscles, I should 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.

So, should this fitness method be used? It depends.

What kind of weightlifting plan you should make depends on your purpose. For dieters, dispersed weight intensity is better. The training intensity according to different targets is roughly as follows: