Rumor 1. Positive solution of running thick legs: Many people find that running hind legs will thicken because the leg muscles are congested after running, which leads to muscle swelling, but they will slowly recover as long as they rest. Compared with the speed of fat loss, the speed of muscle growth is much slower.
Rumor 2. Girls who do strength training will become "King Kong Barbie". Truth: Muscle growth requires a lot of training and regular diet and rest. For girls, muscle growth is not so good. The maximum value of normal muscle growth is about 0.23kg/ month. Judging from the amount of training and diet of ordinary bodybuilders, it is still difficult to become "King Kong Barbie". What's more, the muscles that have been trained will be consumed if they are not used. Proverbs 3. The faster the metabolism, the shorter the life span. Many people will take animals as examples. For example, turtles live longer because they walk slowly and consume less. Truth: In fact, long-term exercise can effectively prevent aging. If you do strength training for a long time, then when you reach a certain age, you will have enough strength to support you to exercise, such as running, swimming and climbing mountains. And long-term endurance training will delay the aging of cardiovascular system and respiratory system. Facts have proved that physical exercise can not only balance the metabolism of the body, but also prevent the decline of physical function.
Proverbs 4. The more you sweat during exercise, the better the effect of reducing fat. Many people think that sweating is a phenomenon that fat is burning and fat is excreted. Positive solution: the essence of reducing fat is to consume calories > consume calories. As long as you are exercising, you are burning calories, which has nothing to do with sweating or not. And sweating is related to personal physique. Some people sweat at the beginning of exercise, and some people are not soaked after exercise. If you sweat too much during exercise, you should replenish water in time to prevent excessive loss of water and electrolytes in your body. Rumor 5. Muscle blocks are all eaten by protein powder/eating protein powder is harmful to health. Truth: Protein powder is just a convenient supplement to protein. Besides protein powder, protein also has beef, fish, beans and other foods. Protein's supplement is related to the training intensity. Generally, the training intensity is high, or protein is not enough in the diet, so protein powder is chosen as a supplement. Protein powder is neither a hormone nor a tonic. Only when the muscles are trained to a certain extent, the demand for protein will increase, and the protein powder will be effective. Therefore, even if you eat protein powder and don't exercise, your muscles won't grow. Proverbs 6. Abdominal muscles with abdominal muscles are more active than those without abdominal muscles: everyone has abdominal muscles, but the obvious degree of abdominal muscles is related to body fat rate. Absence of abdominal muscles does not mean that the strength of waist and abdomen will be poor, but it is just wrapped in fat. If the lines of abdominal muscles are not obvious enough, you can start by reducing fat. Proverbs 7. The greater the weight during training, the better the effect. Positive solution: When training, we must pay attention to the norms of movements and the correct force points of muscles, so as to stimulate muscles correctly and make the training effect more efficient. On the contrary, if we blindly pay attention to the intensity of training, we will use or exceed the limit weight in every training, which will lead to irregular movements, failure to achieve results and even muscle strain. Therefore, in training, first use light weight to standardize movements, find the correct force point of muscles, and slowly and step by step, repeatedly, can also stimulate muscles. Proverbs 8. Muscle aches after exercise indicate that this exercise is effective. There are many reasons for muscle soreness. For example, it may be overtraining, it may be a mistake in training movements, or it may be that the training level declines due to long-term non-training. Therefore, whether the muscles are sore the next day after exercise is not necessarily related to whether the exercise has any effect.