Take stock of four misunderstandings of fitness. Exercise can improve the body's resistance. Not exercising for a long time may make our body function decline. Exercise can lower the blood sugar of the body. We must do enough warm-up exercises before strenuous exercise. The following are the four misunderstandings of taking stock of fitness.
Take stock of the four misunderstandings of fitness 1 1. Quench thirst with sports drinks
Many people drink sports drinks to quench their thirst and feel that they can supplement their physical strength. In fact, if you are not exercising or sweating a lot, you'd better not drink it. The sugar content of sports drinks is generally high. In order to prevent dizziness and limb fatigue, potassium is added to sports drinks. Too much sugar intake is not conducive to weight loss, and too much potassium supplement will increase the burden on the heart. Therefore, if you don't sweat much, just add boiled water and drink some honey water, which is healthy and affordable.
Suggestion: Iron should be supplemented after strenuous exercise. Iron deficiency will lead to the decline of aerobic exercise ability of bodybuilders and the increase of lactic acid accumulation, which is easy to cause fatigue. Therefore, people who often do strenuous exercise can eat more foods rich in iron, such as pork liver, lean meat, beans, green leafy vegetables, etc., and can also use drugs to supplement iron, such as ferrous gluconate, 0. 1 ~ 0.3 g per day, but pay attention to the time of iron supplementation for no more than 3 months.
2. Exercise after 9 pm
Nowadays, many people don't have time to exercise during the day, so they choose to go to fun run at night. According to the meridian theory of traditional Chinese medicine, they should do different things at different times, but exercising at night will be harmful to their health. Because 9: 00 p.m. to 1 1 p.m. is the most vigorous period of qi and blood in Sanjiaojing, it is necessary to nourish the heart and protect the heart. It is beneficial to take a walk, do some gentle stretching exercises and listen to some soft music.
Suggestion: office workers can exercise at noon. For office workers, noon exercise can not only refresh the mind, but also strengthen the body. You can choose yoga, pilates, walking and other relatively quiet sports, and you can also carry out equipment training for half an hour if you have the conditions. Need to be reminded that exercise at noon requires a reasonable diet. You can prepare some snacks in the office, eat some fruit, whole wheat bread and sports drinks one hour before exercise, and then eat some food properly after exercise.
3. Exercise with pressure
Sun Pu, an associate professor at the School of Physical Education of Beijing Normal University, said that peptide is a kind of hormone in the body, which can please the nerves and is called "happiness factor". When the amount of exercise reaches a certain level, the body will produce peptide effect, which can make people feel happy and take away unpleasant stress. However, if the pressure is too great and the mood is bad during exercise, it will lead to confusion of thinking and inattention, which will affect the effect of exercise. Some people deliberately engage in some intense and strenuous sports, thinking that sweating will release all the pressure and bad emotions. This kind of high-intensity and high-volume exercise often leads to physical fatigue, coupled with the original nervous spirit, the pressure can not be alleviated, but the mood will get worse.
Suggestion: When you are affected by negative emotions, you can take part in some light exercise first, or say an encouraging word to yourself in the mirror to cheer yourself up, and then gradually transition to heavy exercise. If the work pressure is high, you can take part in some group sports, such as basketball, and you can experience the pleasure of cooperation in sports.
4. Go to the gym on a whim
In summer, it is easier to wear light clothes and exercise. Sometimes friends get together, come to the gym to play ball and practice for half a day until they are exhausted. This kind of "whim" exercise is harmful to the body. Long-term high-intensity exercise will reduce human immunity, so it is better to do it step by step. At the same time, fitness needs to pay more attention to the "warm-up" before exercise and the "cold body" after exercise, otherwise it will easily reduce the body's immunity and cause a cold.
Suggestion: Be prepared before fitness, and don't wear too thin shoes to exercise, because the shoe body of canvas shoes is actually a layer of cloth, too soft, and the sole is thin, and the stress on the sole is uneven and not shockproof. It is easy to produce impact force during exercise to damage the spine and strain the muscles. In addition, the upper is not high and the heel is soft, which can not protect the ankle, and it is easy to sprain the ankle during exercise. Suitable sports shoes are: the heel has certain hardness, the insole has shock absorption function, and the shoe body has certain protection.
Take stock of four misunderstandings of fitness II. First, reduce fat by fasting.
Many beginners often choose to lose fat by fasting dinner, which is a very wrong choice. Our bodies have basal metabolism every day. If the calorie intake is less than the basal metabolism, then the body will automatically think that we don't need to consume so many calories, thus reducing the basal metabolism. This will not only fail to achieve the effect of reducing fat, but more often, eating the same things before will make you fat. So be sure to eat according to your own plan.
Second, rely on fruit meal replacement.
Many people think that they can lose weight by replacing dinner with fruit, which is actually very wrong. Because most fruits are rich in sugar, the fruit of meal replacement will inevitably consume more than usual. If you accidentally consume too much calories, it will have the opposite effect. Our diet should consist of a variety of nutrients. Pay more attention to calorie control during fat reduction, such as changing carbohydrates into coarse grains, eating more white meat such as chicken and fish as protein, and eating more vegetables.
Third, superstitious fat burning heart rate
The heart rate of burning fat is about 1 10- 130. Many athletes who know the heart rate of fat burning often control their heart rate to exercise within this range, but they often ignore an important point: calorie consumption. Exercise with fat burning heart rate, half consuming fat and half consuming glycogen, is indeed an efficient fat burning method, but people often ignore the problem of total calories. If we exercise at a fat burning heart rate for 40 minutes and at a high heart rate for 40 minutes, the difference in calories consumed is huge, so the fat burned is also very different. Therefore, it is reasonable for us to pay attention to extending the exercise time while doing fat burning heart rate exercise.
Fourth, do not do anaerobic exercise.
Many athletes choose aerobic exercise when they lose fat, which is correct. Aerobic exercise is the main exercise method to reduce fat, but many athletes don't do anaerobic exercise, which is wrong. When encountering the platform period, we need to add some anaerobic exercise to help us get through the platform period. Anaerobic exercise can also consume a lot of calories, and it can also help us increase muscle content and improve basal metabolism. Similarly, stimulating and challenging the body in another way is also a necessary part of reducing fat.