Now many female friends also like fitness, so what are the precautions for female fitness? Let's have a look!

1. Many women worry that strength training will make their bodies strong.

Sports medicine believes that exercise training will change body shape, but the goals of body shape and posture are closely related to training methods. For example, professional marathoners are all steel bars, and swimmers have wide shoulders. Therefore, resistance strength training under appropriate load intensity and repetition frequency and reasonable training recovery will make the body healthier and more beautiful.

2. Fitness is only aerobic exercise.

Although aerobic exercise is good for enhancing endurance and cardiovascular system, it has little effect on increasing strength and strengthening body. Only by combining aerobic exercise with strength training can we improve our physical fitness in an all-round way. Diversified training is good for you, it can make your body function develop in a balanced way.

Physical labor and housework can replace physical exercise.

This is also the reason and excuse for many women not to exercise. It is true that housework can make people tired and lazy, but physical exercise is an independent system, which refers to a systematic, orderly, organized, planned and purposeful exercise process to control the intensity, amount and interval of collective exercise.

However, physical labor and housework are general fatigue, which easily leads to local strain, and lack of scientific and regular training control, which makes training unable to meet physical needs and difficult to achieve the purpose of exercise.

4. Do the same exercises over and over again

Sports experts remind us that our bodies will only change if we are forced, that is to say, the more places you exercise, the greater the change. If you repeat the same exercise program for a period of time.

Your body can only exercise one or two parts, and other parts and muscle groups are not fully exercised. It's hard for your body to keep balance, and it's hard for your body to reach its best. Therefore, fitness experts suggest that bodybuilders should choose a variety of training methods and change them frequently so that all parts can be exercised.

5. Abdominal obesity can do sit-ups.

This is also a typical taken for granted approach. In fact, practicing sit-ups has little effect on reducing abdominal fat, because there are too few anaerobic exercises like sit-ups to achieve the effect of losing weight.

In fact, doing aerobic exercise for 45 minutes every day can achieve the effect of burning fat, but few people can do sit-ups for 45 minutes continuously. Therefore, to lose weight, we need to adhere to aerobic exercise for a long time, such as swimming, brisk walking and running. In addition, a reasonable diet also needs to be combined with exercise.

6. Don't stop before exercising

In the process of exercise, it is necessary to make a necessary pause, because the body itself needs enough rest period to recover. As a beginner, don't do heavy exercise training more than four times a week. On the same training day, the same muscle tissue should not undergo multiple intensive training. If there is pain in the previous exercise, don't force it in the later training.

In addition, comprehensive nutritional maintenance is also necessary, and eating 5-6 times a day is a good choice. Finally, you need to keep at least 8 hours of sleep, because enough sleep will restore your energy and body.

7. Exercise before breakfast.

Women need to increase nutrition while training hard. If you don't eat enough in the morning, you will feel hungry at the end of training. Dr Jacqui Bern, an assistant professor at Colorado State University, said that breakfast should contain more carbohydrates and some protein.

Egg white is a better choice. In addition, low-fat yogurt, milk and cereal are also good choices. Eat immediately after training, because the body needs to replenish the consumed energy. Eat carbohydrates, protein, water and, of course, delicious snacks.

8. Ignore the warm-up before exercise

Many people who take part in fitness training for the first time will be very excited, especially when the exercise has good results. This greatly encourages you to take part in more exercise. But some people can't wait to get into intensive exercise as soon as they enter the gym, ignoring the warm-up before exercise.

Moreover, excessive training will often make you exhausted and affect your normal life and work. In this regard, Richard Cotton, spokesman of the American Training Committee, pointed out that fitness is a long-term project, and you should not want to become a bodybuilder in one day.

9. Don't stretch before training

First of all, it is best to do 10 minutes of low-intensity pedaling training before doing exercise, which can not only reduce the injury, but also raise the body temperature before doing high-intensity exercise. When the body tissue is warm, you can do stretching exercise for another 5- 10 minutes, especially stretching those muscle groups and body parts that may be used.

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