Beware of the most common mistakes in fitness. In recent years, the trend of fitness is on the rise, and more and more people begin to pay attention to their health. Especially after the age of 30, people who don't usually exercise much choose to keep fit. Proper fitness is very important. Look at the most common mistakes when you are alert to fitness.

Beware of the most common mistakes in fitness 65438+ 0 mistakes in exercise habits

Fitness is not fun: Some people think that fitness is not fun in the face of cold fitness equipment. However, I suggest you exercise with friends or family, just like watching movies or having dinner together.

Anxious for success: Many people hope that a little exercise can achieve amazing results. The recommended exercise standard is 3.5 ~ 4 hours per week to prevent weight gain. If you want to lose weight, walk for 30 minutes at a time, three times a week, so that you can lose about 0.5 kg a month without changing your diet. Therefore, if you want to lose weight faster, you have to increase your exercise.

Weekend Crazy Warrior If you don't exercise at ordinary times, but exercise crazily for two days every weekend, then your goal will never be achieved, and every Monday will feel terrible. This training of eating a fat man in one bite will only lead to injury and general fatigue.

Too hard at first: whether on the treadmill at home or on the sports equipment in the fitness center, one of the common mistakes people make is that they are anticlimactic at first and exercise too much in a short time. This kind of exercise that starts too hard can easily lead to physical injury. Suggestion: Make a feasible fitness plan with qualified bodybuilders.

Neglected error in motion

Skip the warm-up: Training Pilella said that if there is no warm-up training, it is equivalent to asking your body to move suddenly before oxygen and blood reach the muscles. This will increase the risk of physical injury.

In cardiopulmonary function training, it is actually a sudden increase in heart rate, which is also very dangerous. Therefore, before the formal exercise, it should take 5 ~ 10 minutes to do some simple warm-up exercises to warm up the body inside and outside. In addition, not warming up before lifting weights can easily lead to muscle tearing.

Beware of the most common mistake 1 in Fitness 2, and do not do warm-up and stretching activities.

For tendons, muscles and joints, weightlifting is a very intense exercise, so you must do some proper warm-up exercises before weightlifting to make your body fully active so as not to hurt your body. Warm up with a lighter weight before lifting weights, or do stretching exercises.

Otherwise, it will cause very serious damage to your body, from muscle strain to joint injury. Not doing warm-up activities will also have an impact on your whole exercise, which is to reduce efficiency. Warm-up before exercise, like warm-up before driving, is an important step to achieve the best results.

2. Never change the fitness schedule.

Keep fit regularly. You can't practice this today and that tomorrow on a whim. You should make a training plan, and once you decide, you should exercise according to this plan. However, this doesn't mean that once you make a plan, it won't change. It is wrong for some people to carry out the same plan for a year without changing it.

If you want to have a long-term effect, you should change the training plan every two months, otherwise it is impossible to achieve satisfactory results without the diversity of training.

Changing your training doesn't mean changing every exercise in every part of your body. If an exercise works well and suits you, you might as well use it. Simply changing the angle, intensity or length of time may make you feel more interesting and effective.

3. Excessive use of shoulder straps and belts

Shoulder straps and belts are good tools when lifting heavy objects, but they should not be used frequently, otherwise it will be counterproductive and there is a danger that your muscles will not develop in a balanced way. In addition, excessive use can also cause serious harm, so use it sparingly.

Does this happen often? It is that the appearance is getting worse and worse, the sleep is getting worse and worse, and the training effect is getting worse and worse. Let's see if you have made the following mistakes.

4, eating mistakes

Dietary errors include irregularity, picky eaters and unbalanced nutrition. Eating mistakes is the main reason why a person cannot achieve the exercise effect he pursues. Protein is the main nutrient to increase muscle. In addition, in order to have and maintain a healthy physique, it is necessary to supplement carbohydrates and other necessary nutrients.

Other nutritional issues should also be considered, such as getting enough calories and drinking more water every day. Because this topic is very important for fitness, we should read more articles about common nutrition mistakes.

Step 5 ignore body parts

If you want to build a symmetrical and healthy figure through exercise, it is very important to do full-body exercise. Don't just focus on the exercise in one part and ignore the exercise in another. In that case, it will be difficult for you to have an ideal figure.

For example, legs, leg muscles account for 40% of the whole body muscles, but people often ignore the exercise of legs, which is why some people have strong upper body and legs support the body like chopsticks.

6, blindly practice weightlifting

Every gym has at least one fool. He tried to lift as much weight as he could. He not only risked hernia, disc herniation, joint dislocation and muscle tear, but also sacrificed his appearance. Good appearance is the key to building a strong body, so remember not to sacrifice your appearance by lifting heavy objects.

7. Lack of rest

If you lack rest, then you will find that your physical strength has dropped and the effect will not be ideal. Ensuring 8 hours of high-quality sleep every night is very important to ensure that the body can recover itself. In addition, we should exercise all parts of the body in a balanced way, and don't let any part be too tired. Avoid exercising the same body part within 24 to 48 hours.

8. Don't increase your strength.

Fitness is a step-by-step process. You can't always exercise at the same intensity for a long time. After a while, you should increase the intensity and 100% complete each group of exercises, otherwise it is meaningless. A common mistake people make is that whenever they do the last group, they often have to conserve their strength, which is really a big mistake.

9, excessive exercise

Exercising too much on a special part of the body for longer than necessary, or exercising too often, are all signs of excessive exercise. Believe it or not, too much exercise is as ineffective as no exercise at all.

In order to achieve the best results, you should exercise regularly and make sure that your exercise exercises every part of your body in a very balanced way. Remember, you don't need too much exercise. Proper exercise is the best.