Myth 1: I will follow the example of Red Man.

The premise of successful weight loss is that the fitness plan conforms to its own characteristics and is reasonable and moderate.

This "self-characteristic" includes not only the body shape characteristics such as height and weight, body fat distribution and habitual movements, but also the bone shape and disease status.

For example, people with X-leg or O-leg problems should not exercise too much or move too hard, otherwise it will easily lead to ligament or meniscus damage in their legs.

People with knee arthritis are most afraid of fatigue, which will aggravate the condition; Some cervical spondylosis is caused by insufficient natural inclination of cervical spine, and strenuous exercise is easy to cause dislocation of bone and joint.

Only by fully understanding these can we make the arrangement of fitness plan more reasonable and safer.

Myth 2: think about it, practice it, and wait until you are busy.

According to a scientific study, fat starts to burn after 10 minutes of exercise, and reaches the maximum at 30 minutes, lasting for 6 hours.

Therefore, if you don't exercise for a month, you can lose weight by suddenly exercising for 5 minutes a day. No way!

The reasonable frequency is 10 minute exercise every time, 30 minutes is the best, and exercise every day.

This can not only keep healthy, reduce the risk of chronic diseases, but also gradually build a healthy body.

Myth 3: Save time and don't warm up and stretch.

Warm-up before exercise can consume sugar in the body, make the body enter the state of burning fat faster, lubricate joints, improve the elasticity of tissues around joints, and reduce the chances of injuries to ligaments, muscles and other soft tissues.

Stretching after exercise can promote blood to return to the heart from the limbs, relax tense muscles and relieve pain after exercise.

The catch-up fitness of "leaving after class a little later" will not only fail to achieve the ideal effect, but also increase the risk of injury.

Myth 4: If others can lift 20kg, I will lift 30kg.

Everyone's physical endurance and endurance are different, so it is really not advisable to blindly pursue the breakthrough of physical limits.

Blind pursuit of exercise intensity will bring great burden to the heart, and the most extreme situation is sudden death.

Therefore, under the condition of physical conditions, under the guidance of professionals, it is the right way to increase the intensity of exercise step by step.

Myth 5: Exercise muscles, hold your breath, practice running, and be short of breath.

Breathing is a very important link in exercise. Wrong breathing will make us feel more tired during exercise, and often holding our breath may cause dizziness, hypoxia and other adverse reactions.

Mastering the correct way of breathing will get twice the result with half the effort.

Taking running as an example, slow deep breathing can ensure the full exchange of oxygen in the lungs, and even breathing rhythm can not only effectively match the pace frequency, but also slow down the fatigue.

Myth 6: The more you practice, the thinner you get. It is best to spend 3 hours every day.

High-intensity exercise puts the body in an anaerobic metabolism state.

At this time, the accumulated fat in the body can't be consumed, but it will produce more acidic substances, which will rapidly reduce the sugar in the blood.

The end result is that people become super greedy, and the energy consumed by fitness is over-supplemented.

So high-intensity exercise is ineffective for losing weight!

Myth 7: Don't drink water during exercise, but drink enough after exercise.

It is important to replenish water in time, because you will sweat a lot when you exercise.

It is recommended to replenish water every 15 minutes or so, and the amount of drinking water should not exceed 200ml each time, so as not to increase the burden on the heart.

In order to lose weight, you should drink less sports functional drinks with high sugar content, and boiled water or mineral water is the first choice.

Myth 8: To lose weight, you have to be hungry and refrain from eating to be thin.

Many girls think that the more hungry they are, the more fat they can consume, but in fact, on the contrary, when food can't provide energy, the body will replenish energy by breaking down muscles.

The less muscles, the less calories the human body consumes, and the more difficult it is to lose weight.

Therefore, starvation is not worth the loss for losing weight.

Eat three points and practice seven points. After exercise, it is most beneficial to lose weight to control the calories within a reasonable range every day and ensure a balanced intake of protein, carbohydrates and fat.

Myth 9: Say no to all fats.

First of all, it must be clear that "zero fat" does not mean "zero energy".

Energy mainly comes from fat, carbohydrates and protein.

Therefore, even fat-free food does not mean that there is no energy, such as sugary drinks, which will make you fat if you drink too much.

Secondly, people's life activities need the participation of fat, and the lack of fat will have an impact on health.

In the process of losing weight, if you are worried about the high fat content of meat, you can choose nuts rich in fat to replace some fat intake.