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First, the fitness misunderstanding:
Myth 1: The initial exercise is a high-intensity exercise.
Sudden large-scale exercise makes it difficult for the body to adapt, which may lead to severe fatigue, body aches or recurrence of old diseases, and may also cause tendon and muscle strain, making it difficult to keep exercising for a long time. The correct exercise method is: start with a small amount of exercise, small amplitude and simple movements, so that the body can have an adaptation process, also called fatigue period, about half a month, and then gradually increase the amount of exercise and increase the amplitude, and the movements should change slowly from easy to difficult.
Myth 2: The first time you exercise with equipment, you think that you can get exercise only by doing all the equipment once.
In fact, there is absolutely no need to make equipment that can't land every time you exercise. That not only takes up a lot of your time, but also makes it difficult to maintain normal exercise because of sudden excessive and intense exercise. The correct way is to ask a fitness instructor or make an optimal exercise plan according to your own situation, and realize your fitness plan step by step in a planned way.
Myth 3: As long as you exercise more and don't have to control your diet, you can achieve the goal of losing weight.
This method can only achieve the balance of heat in and out or not increase obesity. In fact, drinking sweet drinks, eating cakes and dried fruits, especially dried fruits that can extract oil and high-calorie foods, can make your hard-earned weight loss achievements go up in smoke. Therefore, in order to achieve a lasting weight loss effect, besides exercise, we should also make reasonable adjustments in diet.
Myth 4: Fasting exercise is harmful to health.
Studies have proved that moderate exercise, such as walking, dancing, jogging, aerobic exercise, cycling and so on. 4 ~ 5 hours after a meal (that is, on an empty stomach) helps to lose weight. This is because no new fatty acids enter the body at this time, and it is easier to consume excess fat, especially postpartum fat. The weight loss effect is better than 65438+ exercise for 0~2 hours after meals.
Myth 5: Only sweating is effective.
Sweating without sweating cannot be used to measure whether exercise is effective or not. The sweat glands of human body are different, which are divided into active and conservative types, which is related to heredity. Warm-up is first to adapt to the subsequent exercise, which is conducive to stretching and avoiding injury. Warm-up is not necessarily sweating.
Myth 6: The greater the exercise intensity, the better the weight loss effect.
That was not the case. Studies show that the reduction of body fat depends on the length of exercise, not the intensity of exercise. Because at the beginning of various sports, the glucose in the body is consumed first, the sugar is consumed, and the fat is consumed. But strenuous exercise is exhausted after consuming sugar, and it is difficult to continue, so fat consumption is not much, and the purpose of losing weight cannot be achieved. Only slow and steady exercise can consume more calories and achieve the goal of losing weight.
Myth 7: Morning exercise is better than late exercise.
In fact, people's blood cohesion is high in the morning, and the risk of thrombosis increases accordingly, which is the peak of heart attack. On the contrary, dusk is the ideal time for physical exercise, because the heartbeat and blood pressure at dusk are the most balanced and most suitable for the changes of heartbeat and blood pressure during exercise; Smell, hearing, vision and touch are the most sensitive at dusk, and people's stress ability is the highest peak in a day; At dusk, the ability to dissolve thrombus in the body also reached the best level. Therefore, it should be better to exercise at night than in the morning.
References:
Baidu encyclopedia fitness