What are the fitness misunderstandings? Now more and more people are paying attention to fitness. Some people will choose to run or walk outdoors, while others will choose to go to the gym for fitness. Either way, we must master the correct method and don't fall into a misunderstanding. Let's talk about some fitness misunderstandings.
What are the misunderstandings of fitness? 1' s first misunderstanding: "I'm going to exercise later, so I have to eat more and better this meal."
It is correct that fitness needs to consume more energy than normal life activities. But if you eat "too much" or "too good" before fitness, the result may be more disadvantages than advantages.
Eating too much will increase the burden on the gastrointestinal tract, and it is easy to induce abdominal pain during exercise, so it is appropriate to eat a meal before exercise with 70% fullness. Eating too well will lead to high-quality protein food or high fat intake, and will also increase the burden on the digestive system, which has no direct significance for immediate fitness.
Of course, compared with non-fitness people, the demand for high-quality protein will increase. However, for a meal before fitness, we advocate giving priority to adequate carbohydrates to ensure the stability of blood sugar and the storage of liver glycogen and muscle glycogen, so as to provide high-quality energy for fitness. The major is called "sugar reserve before exercise".
In addition, before meals, you should choose digestible foods mainly steamed, boiled and stewed, and eat less indigestible foods such as fried.
Foods rich in carbohydrates: rice, cereals, potatoes, vegetables and fruits.
The second misunderstanding: "Fitness is easy to sweat, and drinking water is particularly important, not too much."
It is a common problem to sweat a lot during exercise and get dehydrated easily. However, it is very dangerous to replenish too much water, especially pure water, after sweating a lot, such as hyponatremia.
There is a simple reason. Imagine that the main component of the lost sweat is water, as well as a small amount of mineral salts and water-soluble vitamins. If you sweat a lot and a lot of water enters the body at the same time, the blood concentration of mineral salts in the body will decrease.
The main symptoms of mild hyponatremia are dizziness, nausea, loss of appetite and general weakness.
The principle of exercise hydration is to live within our means, a small amount of water for many times, and drink more on the basis of eliminating thirst.
It is dangerous to keep exercising for 40 minutes without replenishing water. If you keep exercising for 90 minutes, you can not only replenish water, but also add a small amount of sugar and salt. Weak alkaline electrolyte sports drinks can be directly selected.
Drinking water during exercise is generally 150-200ml every 20-30min, and the water temperature is 7- 14 degrees Celsius.
The third misunderstanding: "Fatigue after fitness is caused by muscle soreness and has little to do with what you eat."
Fatigue is indeed positively related to the accumulation of blood lactic acid in the body, so one of the reasons for fatigue after fitness is indeed the accumulation of blood lactic acid. But exercise diet can regulate exercise fatigue.
Eating more alkaline food before exercise can help to delay the appearance of fatigue, which is professionally called "alkali reserve before exercise"
At the same time, eating some alkaline food after exercise can also promote the recovery of fatigue, which is one of the many professional means of fatigue recovery after exercise. Of course, it also includes post-exercise massage, sleep recovery, Chinese medicine bath, self-relaxation, psychological adjustment and so on.
Concept of alkaline food: food contains more alkali metal elements such as sodium, potassium, calcium and magnesium, and the products of metabolism in the body are alkaline, so it is called alkaline food.
What are the fitness misunderstandings? 2 1, back stretching.
This is the most common exercise method in the gym, but you should know that this exercise method is only suitable for people with flexible shoulder joints and professional sports knowledge. Only they can make this exercise a routine.
Therefore, if you are not a professional, you'd better not stretch for a long time. Improper stretching may cause shoulder muscle strain, and the stretched beam will often touch the neck and hurt the cervical vertebra invisibly. Over time, the whole spine will be deformed.
Step 2 lift weights on the back
Back weightlifting is a sport that requires the participation of professionals or people with flexible shoulders. Under normal circumstances, we ordinary people had better not do it, because it will strain the shoulder muscles and cause back injury.
3, leg pedal heavy objects
This is the most common exercise in the gym, and there are also such facilities in the fitness equipment in some communities. The specific method is to push the heavier instrument up from the prone position, then return to its original position, and so on.
The biggest misunderstanding of most people doing this sport is that they don't know that if the leg angle is less than 90 degrees, it will damage the knee joint. If you really want to exercise your leg muscles with this sport, you'd better adjust the angle of the back recliner slightly.
Step 4 step on the treadmill
Many people like treadmills when they go to the fitness center, and even have treadmills at home. Some people like to stick their chest directly on the machine, grab the handrail or support the equipment with their elbows when exercising on the treadmill.
Treadmill is a very wrong way, which will do great harm to joints, spine and other body parts. So when walking on the treadmill, you must hold the handle tightly, look forward and exercise rhythmically.
5. partial weight loss
Some people's body parts seem to be too fat, so they always want to lose some fat through exercise. For example, many people deliberately reduce the fat on their thighs, abdomen and arms. In order to achieve their goals, they spare no time and money to go to the gym to exercise, but with little effect.
Because partial weight loss-oriented sports are not suitable for gyms, the equipment in gyms can help to exercise muscles. In fact, it is probably counterproductive to lose weight, because those instruments and sports will turn the fat of local fat sacs into muscle blocks, which will be stronger and more prominent.
So partial weight loss had better not blindly use gym equipment, especially those girls who don't want a muscle here and a muscle there.
Fitness exercise is very beneficial, but it should be moderate and avoid going into misunderstanding, so that exercise and health will not be delayed.
What fitness methods do office workers have?
Walk to and from work happily
Walking is recognized by the World Health Organization as the best way to exercise and lose weight. Office workers don't have enough exercise time, so there are a group of "walkers"-walking to and from work. Commuting is at the peak. Walking can not only avoid the pain of crowded buses, but also enhance the cardiopulmonary function.
Walking to work after breakfast can speed up the digestion and absorption of the stomach and help the metabolic system to maintain normal work, thus keeping a good figure.
Walking after work can just adjust your body after a hard day's work. When walking, hold your head up and chest out, and swing your arms to relieve shoulder and neck pain. In addition, it can relieve stress, which is also very important for office workers.
Home is far from work, so get off work early and choose the walking distance according to your own time. Although it may take you a little more time, you will reap great benefits.
Morning and afternoon training
Find a time to go to the gym. Many young people have fitness membership cards, but most of the time they let this card sleep. How to arrange the fitness time skillfully?
Go to the gym before work in the morning and during lunch break at noon. A fitness center on Jiujiang Road opened at 7 a.m., and Mr. Zhao took a swim before going to work. He said: "The exercise time before work is easy to be fixed, and fewer people come to swim in the morning."
In a fitness center on Nanjing West Road, when the reporter arrived there at noon, he met several members wearing professional clothes working out.
When asked, they all worked in nearby companies. A Miss Zhang said, "It's better to take a nap or go shopping here, take a shower after sweating, and your work in the afternoon will be full of energy." It is a good way to choose a fitness center near the company to do morning exercises or afternoon exercises.
"Sit" fuck
Work and exercise, I saw myself sitting in front of the computer, my stomach protruding a little, my figure began to develop horizontally, and I was anxious, but I couldn't let go of my work. Can you do some light exercise in the small office area?
Small moves can also get health. You can hold the ground with your feet and turn the joints of your feet when reading the newspaper, which can reduce the pressure on your body and prevent headaches and other symptoms. You can also do levator ani exercises during the meeting.
Tighten the anus slightly when inhaling, lift it upward, and naturally relax when exhaling. This exercise can tonify the kidney and strengthen the blood circulation of pelvis.
When writing, you can put your idle hand on the lower abdomen and rub it constantly, which can fully activate the gastrointestinal tract and prevent constipation and indigestion. When talking on the phone, grab something with your other hand, hold it, lift it, drop it along the back of your head, then stretch your arm to one side and rotate it in a circular motion, which can exercise the upper body and arm strength.
boomerang
When it comes to darts, people will think that darts are one of the things in bars. Now we are going to move it into the office. Darts are entertaining and a full-body sport. Choose a suitable wall and hang the target of darts.
In your spare time, pick up some darts and practice. Throwing darts can exercise fingers, wrists, elbows, shoulder joints, deltoid muscles, triceps brachii and finger muscles, especially some smaller muscles that are rarely practiced at ordinary times.
Darts need eyes to aim and relax rhythmically, which relaxes eyes invisibly. For office workers who sit in front of the computer for a long time, it's like doing eye movements.
Because the amount of exercise is not large, darts can be said to be the best exercise for office "lazy people". To throw darts well, you have to master the essentials correctly. The standard distance of dart is 2. 44 meters. When throwing darts, your feet should stand behind the darts line, your body should lean forward slightly and sideways, your shoulder on one side of the darts hand should face the darts target, hold your chest out, lift your hips, and your upper arm should be parallel to your shoulders.
The wrong concept of fitness exercise
1. Hold the handrail with both hands on the treadmill.
Grab the handrail on the treadmill. When running on the treadmill, many people grab the handrail with both hands. It's easier to run like this, but it consumes less heat than the swing arm. Unless you are a beginner, you should let go of your hands and let your arms swing freely after you are familiar with the use of the treadmill.
In addition, exercise also requires concentration. Some people race against time and even read documents on the treadmill. For such people, "doing two things at the same time" will greatly reduce the exercise effect, and if you are not careful, you may fall off the treadmill and get injured.
2. Quick lacing
Keep stretching and move reasonably, such as bending for 20 seconds and then returning to the original position instead of moving all the time. If you keep exercising, it's easy to stretch your muscles and bones.
Step 3 don't wear sports shoes
Not wearing shoes is also a misunderstanding in the gym, but this shoe is either another shoe or the right one. Of course, sports shoes are the first choice, and even if the equipment falls on your feet, it will not be damaged too badly.
4, increase muscle and reduce fat, silly and confused.
Concentrate on fire and reduce fat Many people mistakenly think that focusing on a certain part of the body will definitely achieve the purpose of "concentrating on weight loss", such as "doing sit-ups crazily" to reduce abdominal fat or lifting dumbbells to reduce upper arm fat.
In fact, these exercises are aimed at strengthening muscles such as abdominal muscles and upper arm muscles, and can not reduce the thick fat layer on the abdomen or arms.
In order to reduce fat effectively, aerobic exercise is essential, and muscle strengthening exercise (also called resistance training) must be done frequently, because they can increase muscle mass. Once the muscle mass increases, the metabolic rate will also rise slowly, which can burn the calories in the body faster.
5. Running belt
It is also a very bad habit to use a belt when running. Some friends who do weight-bearing exercises need to bring them, but generally they don't need such things at all.
Some people even use a belt when running, because in their minds, using a belt is like really doing exercise. In fact, if the belt is used indiscriminately, the muscles around the lumbar spine will be "lazy" and weaken, losing its function as a "natural belt" to stabilize the lumbar spine.