Fitness for a long time, why still no effect? The benefits of sports can't be enjoyed for a lifetime. Exercise is good for enhancing human immunity. Aerobic exercise is very beneficial to our health. This sport requires high physical fitness. Let me show you why fitness hasn't worked for a long time. Benefits.
Fitness for a long time, why still no effect? 1 1, the culture target is not clear.
No matter what you do, you must have clear goals and plans, and sports are no exception.
Before you start to make a personal training plan, you should first make clear a question: What do you want to achieve with your exercise at this stage?
Whether it is to lose weight, strengthen the body, or increase strength, only by determining the training objectives of the stage can we make a training plan that suits us.
Positive solution:
Make long-term and short-term training plans according to your physical condition and fitness needs to improve efficiency.
2. Wrong training posture
Improper posture training will greatly increase the risk of injury and the training effect is very limited. Wrong posture will not only hurt children's bones and joints, but also cause low back pain and muscle soreness.
Positive solution: be familiar with the essentials before training. If necessary, check your actions in front of the mirror. Correct it immediately in case it becomes a fixed habit.
Please don't forget that the correct posture can never be developed in a day, and it needs constant practice to correct it.
3. I think that the more you sweat, the better the effect.
Sweating can only quickly lower body temperature, but it will not directly consume fat. Sweating consumes water, salt and minerals, not fat. Health sports experts say that whether you sweat during exercise has nothing to do with whether you consume fat.
Sweating or not can't be used to measure whether exercise is effective. Because our sweat glands are different, they are divided into active and conservative types. Some people belong to the former, while others belong to the latter, which depends on heredity.
Truth: Sometimes you will lose weight after an exercise, but this is only a temporary phenomenon caused by water loss in your body. And once you replenish water scientifically during exercise, your weight will recover. Therefore, it is not that the more you sweat, the better your fitness effect will be.
4. When you are thirsty, you should either gulp down or be thirsty, and stick to it.
Drinking water can not only replenish water, but also ensure your body to recover effectively after training. As long as you feel particularly thirsty, it means that your body has been short of water for a long time.
Even during exercise, you can properly replenish water to prevent physical exhaustion. Now you understand why the athlete has a big bottle in his hand!
Positive solution: The correct way to replenish water is to take some water in your mouth and swallow it slowly. It is not advisable to replenish too much water at a time, and the water should not be too cold, as long as it can relieve thirst symptoms.
5. Never warm up and stretch.
Modern people have a fast pace of life. In order to complete the training plan as soon as possible, they often change their clothes and start training directly.
As we all know, warm-up exercise can improve your training quality to the maximum extent, while ignoring warm-up exercise will greatly increase your chances of being injured in sports.
Positive solution: Warm-up before fitness is very important. Before training, stretch your legs and core.
Tip: Muscle stretching should also be done after training, which can reduce muscle soreness the next day.
6. If you think it is suitable for others, it is suitable for you.
If you don't train blindly according to your physical condition, the result will be counterproductive. For example, patients with hyperosteogeny, under the condition that the inflammation has not disappeared, take a lot of equipment training and overload strenuous exercise, which aggravates the joint injury.
Some people may have joint injuries, ligament strains or sprains in other parts if they don't master the training intensity and amount of exercise well, use improper force methods, make irregular technical movements and make inaccurate body movements. Therefore, it is necessary to carry out scientific exercise step by step under the guidance of professionals.
Positive solution: Exercise is an organic whole of body and mind, and there is a slogan called "what is suitable is the best".
The same is true of sports. No matter what kind of activities you are engaged in, you should combine your own situation, proceed from reality, choose a fitness method that suits you, make the whole exercise process full of fun, and achieve the purpose of fitness. Otherwise, it will only be counterproductive and get twice the result with half the effort.
7. Excessive aerobic exercise
People who exercise to lose weight often enter this misunderstanding, especially girls. Many girls like to train on the treadmill or elliptical machine all the time in the gym, and few people will try weight-bearing training.
But this kind of people should pay attention to that strength training can burn fat and shape beautiful muscle lines at the same time. It's time for girls who usually exercise out of shape and stop for a while and then bounce back. It's time for some weight training.
Positive solution: people who do slimming exercises must carry out strength training, so that the beauty of the body can help improve metabolism, which is more conducive to losing weight and shaping.
In addition, strong muscles help to prevent osteoporosis, avoid personal injury and keep healthy.
8. Think that the longer the training time, the better.
Training too long will make you exhausted and get twice the result with half the effort. In addition, after a long period of exercise, nutrition is not supplemented, which will make your body choose to consume muscle energy, so that you can lose your wife and lose your soldiers.
Positive solution: Training for 30-60 minutes every day can achieve good results. Remember that quality is always more important than quantity. Try to plan before exercise and try to exercise every muscle of your body. Speed up your heart rate and challenge your limits!
9. I think eating after practice will waste the sweat I shed today.
Protein and carbohydrate intake within one hour after training can ensure your training effect. Supplementing protein and carbohydrate can restore your body and muscle vitality, without affecting the following training.
Positive solution: Supplementing some foods with high protein and low fat after training is of great benefit to the recovery of the body.
10, the movement is too single.
Many people are used to finding a fitness program they like and sticking to it. In fact, exercise is also a very beautiful thing.
When you are familiar with this sport, it will be easy to finish, which means that the calories you pay will drop. More importantly, it will change your mental state and physical feelings during exercise.
Positive solution: Although we don't need to stop doing our favorite sports, we can find more sports that we may like, and don't always keep our bodies in a comfortable state.
There are several kinds of exercises and frequent communication to get rid of physical inertia. You will find more favorite sports and enjoy the fun of different sports.
Sports are becoming more and more fashionable, and even integrated into everyone's life. However, we should really pay attention to the misunderstanding of 10 above. If you exercise in the wrong way, not only can you not get a good figure, but it will also affect your health. Whether you are a novice or an old hand in sports, you should pay attention!
Fitness for a long time, why still no effect? Persistence is the last word.
Exercise at home is much more boring and hard than exercise in the gym, and it can't be effective in a short time, which makes many people unable to insist on exercising at home.
Research shows that it is often the total amount of exercise over a period of time that determines the fitness effect, rather than a certain amount of exercise. Whether you exercise at home or in the gym, as long as you persist for a long time, you will definitely have good results. If you have fitness equipment at home, don't let it continue to hibernate. Try using it. As long as you persist for a long time, you will certainly benefit endlessly.
Journalist's point of view
Practice before buying.
If you have no fitness experience and know nothing about fitness equipment, I advise you not to buy it in a hurry. Go to the gym first and you'll know what you need.
The reporter himself has the habit of long-term fitness. I am very familiar with all kinds of equipment in the gym. I am not modest to say that I am half a fitness instructor, so if I want to buy fitness equipment, I know what I want to buy.
I won't buy a treadmill. Better gyms and treadmills are imported from abroad. A treadmill costs tens of thousands or even hundreds of thousands of yuan, which is too big for ordinary people to afford. There are several thousand yuan treadmills, but the noise is very loud, which may make your fitness process very unpleasant.
I will buy dumbbells and barbells. In the gym, there are many strength devices. A big instrument may have only one small function. The equipment is made big and strong, which ensures the safety and comfort of users, but most of the functions of these strength equipment can be realized by dumbbells and barbells, as long as you master the correct fitness methods.
I may also buy bicycles and rowing boats, because these things don't take up much space, and they are convenient to use and there is no annoying noise.
Of course, this is only my personal opinion and has no guiding significance. My advice to you is, "Practice before you buy". If you insist on going to the gym to exercise and ask the coach more, you will become a fitness expert within six months, and you will naturally know what fitness equipment you need to buy.
The coach began to lecture.
Chen Chen, a graduate of Shanghai Institute of Physical Education, is a senior American aerobics instructor of AFAA, and holds all AFAA certificates, including pilates, pedaling, cycling, personal training and postpartum recovery. Now I work in Ningbo Wade Fitness Co., Ltd. as the coach director.
What do you know about aerobic exercise?
Aerobic exercise refers to the physical exercise carried out by the human body under the condition of sufficient oxygen supply, that is to say, in the process of exercise, the oxygen inhaled by the human body is equal to the oxygen consumed, so as to achieve physiological balance. Whether it is "aerobic exercise" is measured by heart rate, because the main function of aerobic exercise is to improve the cardiopulmonary function of human body. The best aerobic exercise is to keep the heart rate at 1 10- 150 beats/min. At this time, the blood can supply enough oxygen to the myocardium.
Aerobic exercise is characterized by low intensity, strong sense of rhythm and long duration. It is recommended to exercise for at least 30 minutes at a time and insist on 2 to 3 times a week. The advantage of this exercise mode is that oxygen can fully ferment the sugar in the body, consume the fat in the body, enhance and improve the cardiopulmonary function, prevent osteoporosis, and adjust the psychological and mental state.
If you are overweight and want to lose weight through exercise, I suggest you choose aerobic exercise, such as jogging, cycling, mountain climbing and aerobic dance. These exercises can not only achieve the purpose of consuming body fat, but also have a significant effect on preventing hypertension and cardiovascular diseases, and can improve hematopoietic function and enhance immunity. But you must ensure that your practice reaches the following three indicators:
A. Time: continuous for more than 20 minutes;
B. frequency: 2-3 times a week;
C intensity: exercise heart rate is about 75% (involving large muscle groups).