Get rid of the common misunderstanding of 10 about exercise to lose weight. The benefits of sports can't be enjoyed for a lifetime. Pay attention to replenish water when exercising, and pay attention to your breathing frequency when exercising. Understand and get rid of the common misunderstanding of 10 about exercise to lose weight, and act quickly!

Get rid of the common 10 misunderstanding of exercise to lose weight 1 First of all, girls will become strong after retraining.

It is actually very difficult for girls to become "too strong" through general weight training, because the testosterone concentration in women is lower than that in men, and testosterone is the main hormone to stimulate muscle development. In fact, if you aim at losing weight, weight training can make you look stronger, thinner and more linear. But the premise is that the content of diet and the intake of nutrition should also be taken into account at the same time.

Second, can local slimming work?

Theoretically, it is not feasible to lose weight for a single part, because obese cells are actually distributed all over the body. If you want to lose weight, you must start with improving the overall body fat. Intermittent exercise is a good choice, which has better fat-reducing effect; The reason is that when the body experiences high-intensity stimulation of intermittent exercise, it needs to take in more oxygen to help the body return to normal state, which will help the body consume more calories than usual. In addition to intermittent exercise, you can also combine weight training. When the proportion of muscle in the body increases, it helps to consume more calories.

Third, it is right to want to be thin and try to do aerobic exercise.

If your goal is to lose weight, accumulating running kilometers on the treadmill may not be the best way; Aerobic training combined with moderate intensity and large amount of exercise is the most ideal way to reduce fat, increase muscle mass and make body composition more conducive to weight loss.

Fourth, no pain in the body equals no effect.

There is a certain relationship between physical pain and exercise intensity, but muscle fatigue is not suitable as a reference index for the effectiveness of exercise; Because proper warm-up, adequate sleep and recovery after exercise can effectively reduce the pain after exercise, so that you still can't feel the pain after doing sufficient and solid exercise training. On the other hand, if you exercise in a state of insufficient sleep, poor physical condition and insufficient warm-up, even if the intensity of exercise is not high, it is likely to make you ache all over.

Five, every exercise should invest 100 points of strength.

There is no doubt that it is a principle to focus on the present and invest in every exercise. However, in terms of exercise intensity, it is still necessary to adjust according to personal circumstances. If you feel tired and depressed every day, it is likely that your body is warning you that the exercise you are currently doing may have exceeded your load and the frequency of engaging in high-intensity exercise may be too high. It is not a good thing to put too much pressure on your body all the time. It is an ideal frequency for ordinary people to do high-intensity exercise about 2~3 times a week.

Sixth, we must go to the gym and retrain with big machines.

The principle of weight training is to use resistance to train muscles, and the source of resistance does not necessarily come from the retraining machine. For example, use your own weight to make a flat plate and squat, or use simple and small instruments such as kettle bells, fitness balls and resistance belts. Can help you achieve the effect of creating resistance and exercising muscles.

Seven, excessive sweating means serious exercise.

Sweating is because the body temperature rises. During strenuous exercise, the muscles of the body do produce heat energy, which leads to an increase in body temperature, but the temperature and humidity of the exercise environment will also affect the body temperature and increase the amount of perspiration. When sweat evaporates, you will feel your body cool down, but if the humidity in the air is high, sweat can't evaporate smoothly, leading to a drop in body temperature, which is also one of the risks that must be paid attention to in summer exercise.

Eight, aerobic exercise must last more than 20 minutes to be useful.

It is beneficial to lengthen aerobic exercise time, but if you only have a short time to exercise, you can actually achieve great results through high-intensity interval training. During the exercise of high-intensity interval training, it will stimulate the respiratory system to operate more efficiently. When the respiratory system is stimulated enough, it will be effective even if the exercise time is not long. In addition, high-intensity intermittent exercise will also produce aftereffect after exercise, which will help the body to burn calories continuously. Don't make excuses just because you can exercise for a short time.

9. Do you want to stretch before exercise?

First, warm up to prepare the body for exercise, which can not only reduce the risk of injury, but also help to increase the range of motion of bones and muscles. As for what warm-up exercises to do? Experts say that the best warm-up effect can be achieved by drum or dynamic warm-up, which is more efficient than keeping a static warm-up posture.

Ten, exercise every day.

Exercise and fitness will damage muscle tissue and grow stronger and stronger muscles through the process of cell repair, so it is also important to give the body enough rest time after exercise. It is suggested that two days a week can be chosen as recovery days, and low-intensity activities such as stretching or walking will not cause excessive burden on the body on the recovery day.

What are some common misconceptions about 10 losing weight through exercise?

1, the movement has relaxation.

When we do fitness exercises, we must relax. What is relaxation? In fact, it is very simple, that is, knowing how much exercise you should do. If you master the strong and weak rhythm in the half-hour aerobic exercise, that is, add a gentle recovery time in the interval of high-intensity exercise, you can get better slimming effect. It's also half an hour of aerobic exercise. The heat consumption of strong and weak rhythm for 30 minutes is 1 times that of steady exercise for 30 minutes. If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain high-intensity exercise.

2. Push hard with one leg when riding a bike.

When you ride a bike, pushing one leg intermittently can increase the intensity of exercise. At first, push your legs together for 4 minutes, with moderate intensity, and then push your left leg hard. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes.

3. Divide the movement time

Many fitness veterans will use this method to exercise, that is, split the exercise time, simply put, split the ordinary exercise into two sections. If you used to run 5 kilometers a day, you can divide it into 2.5 kilometers in the morning and 2.5 kilometers at night. After shortening the time and distance, you can try to increase the intensity, which can increase the heat consumption of the same distance.

Step 4 walk with load

Wearing a weight-bearing vest in sprint can make you burn 10% more calories. The weight-bearing vest can directly put the weight in the pocket of the vest, which is better than tying sandbags on the legs or holding dumbbells in the hands, and is beneficial to the bodybuilder to control the body posture. To be on the safe side, the negative weight should not exceed 10% of the body weight (for example, a woman weighing 60 kg can carry up to 6 kg). If you don't like this way of carrying weight, you can also try holding two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20% more calories without any side effects.