Myth 1: Exercise must be in the morning.
Before the sun comes out in the morning, the concentration of carbon dioxide in the air is relatively high, so it is difficult for morning exercisers to breathe fresh oxygen. In addition, after sleeping at night, the blood viscosity of human body is relatively high in the morning and the flow is not smooth. Doing morning exercises too early can easily lead to cardiovascular diseases.
The correct way: If you want to exercise, you don't have to do it in the morning. You'd better choose the exercise time that suits you according to your habits and physique.
Myth 2: Drink plenty of water after exercise.
You should replenish water immediately after sweating a lot, but it is not appropriate to replenish too much water. Because after a lot of exercise, all organs and systems of the human body need to rest, and at this time, a lot of hydration will add a heavy burden to digestion, blood circulation and other systems, especially the heart.
Correct way: The best way to replenish water is to drink more, and drink10-15ml of water every15min during exercise. But don't drink too sweet, so as not to increase the burden on the stomach.
Myth 3: Drinking cold drinks helps to cool down.
Some people are used to eating cold drinks after exercise. In fact, drinking cold drinks when your body temperature is high will hurt your stomach. This is because a large amount of blood rushes to muscles and body surface during exercise, while the digestive system is in a state of relative anemia. Eating a lot of cold drinks at this time will not only lower the temperature of the stomach, but also dilute the gastric juice and damage the physiological function of the stomach.
Correct practice: Warm and light salt water is the best drink after exercise.
Myth 4: Take a bath immediately after sweating.
After full exercise, the pores of the whole body are opened. If you suddenly pour cold water on your body at this time, it will cause a cold and fever, and bathing will not only help your muscles relax, but will make them more nervous.
The correct way: when the sweat on your body is dry, take a bath with warm water. The water temperature should be higher than 1-2 degrees Celsius, which can fully relax your muscles.
Myth 5: Dry sweaty clothes with body temperature.
After a lot of exercise and sweating, I got my clothes wet and tried to dry them with my body temperature. This is extremely harmful. In the long run, it will lead to diseases such as rheumatism or arthritis.
The correct way: change wet clothes in time and dry your sweat. In order to facilitate sweat volatilization and heat dissipation, it is best to buy quick-drying clothes made of chemical fiber for outdoor activities.
Myth 6: Blow the air conditioner to relieve the heat after exercise.
Exercise at high temperature, the body produces heat quickly, and the skin capillaries expand a lot, which is beneficial to the body's heat dissipation. If the air conditioner is blown immediately, the pores that have been opened on the body surface will suddenly close, leading to dysfunction of the internal organs of the body and abnormal temperature regulation of the brain, leading to illness.
The correct way: you can't turn on the air conditioner and blow directly at your body after exercise. It is best to use natural wind to cool down, and then turn on the air conditioner after the body temperature drops.
Myth 7: The greater the intensity of exercise, the more you lose weight.
The reduction of body fat depends on the length of exercise, not the length of exercise. Because at the beginning of various sports, glucose in the human body is consumed first, and fat is consumed after sugar consumption. However, people are exhausted after strenuous exercise, and it is difficult to persist, so fat consumption is not much, and the purpose of losing weight cannot be achieved.
The correct way: Only slow, steady and lasting exercise can consume more calories.
Myth 8: Exercise+Dieting = Good Body.
If you only care about exercise and don't pay attention to the supply of nutrition, it is harmful to your health. Long-term lack of high-intensity exercise in the state of supplementation will lead to decreased immunity and disease.
Correct practice: It is necessary to control diet, but we must ensure basic calories and nutrition. Women, in particular, also need compensation for menstrual flow.
Myth 9: Muscles should be practiced every day.
After the exercise, after proper rest, the nutrients in the muscles will be replenished, and the amount of supplementation will be more than the consumption. Physiologically, this phenomenon is called "excessive recovery". "Excessive recovery" makes muscles get more nutrition, and the more they practice, the more developed they become.
The correct way: the key to long muscles should be "relaxation". Rest time is calculated on the basis that the muscles have the ability to exercise for the last time again, which usually takes 2-3 days.
Myth 10: If exercise is good for health and you can lose weight faster, it should be the more the better.
The correct way: although it is a good thing, if you do too much, the result may not be good. Exercise will have a certain critical point. If you exercise three times a week, you will get something. And if you exercise six times a week, your gains will certainly not double. Excessive exercise will only increase the risk of injury.
Myth 1 1: If you exercise, you will eat more comfortably than before.
The correct way: If you exercise just for fitness and pleasure, then I won't stop you and give you a great sentence. If you really want to dump meat, you must shut up. Minimum requirements, how to eat before, how to eat now. Many people will consciously eat more after they start exercising, and eat more than before. First, they will relax their vigilance psychologically and always feel that "I have exercised and can't treat myself badly"; In addition, it is normal to have a fast metabolism and a large appetite after exercise. If you want to lose meat faster, it is very simple to reduce the total calorie intake to 80%. You can eat eight points full, plus a certain amount of exercise, to achieve a negative balance of calories, so that your weight can drop steadily, at least 2 ~ 3 kg per month.
Myth 12: sports drinks are a must-have item.
The correct way: you see, it has been calculated by smart merchants again. Sports drinks are really not designed for people like you and me who jog or walk fast every day 1 hour. You really only need to drink some mineral water to make up for the sweat and electrolyte you shed. You know, the sugar content of sports drinks is not low. Usually drinking a bottle of 500ml sports drink is equivalent to eating 15 ~ 40g of sugar, which is real calories, equivalent to running for 20 minutes in vain.
Myth 13: Don't eat after exercise.
The correct way: not only will it not enhance the slimming effect, but it will damage the muscles. After exercise, especially after exercise exceeding 1 hour, you must replenish nutrients and water for your body in time, such as oatmeal, bread and other carbohydrates, juice, milk and so on. Because the body will lose a lot of water and electrolyte during exercise, and it will also consume a lot of liver sugar. If it is not replenished in time, sports injury and fatigue muscles can not be repaired in time, which will lead to muscle loss and injury over time.
Myth 14: improper selection of sports events
Obese people exercise just like normal people exercise under heavy load. Therefore, we should pay attention when we start to take part in exercise. First of all, we should choose good sports. Generally speaking, the whole-body dynamic exercise (aerobic exercise) with the goal of exercising the whole-body physical strength and endurance is mainly used, such as cycling, dancing, walking, jogging, going up and down stairs, climbing mountains, various ball games and gymnastics, skipping rope, swimming and walking in water. Among them, riding and swimming do not bear much weight on knees and feet, so they are more suitable for obese people to exercise.
The correct way: to lose weight, you must consume a lot of fat, and the consumption of fat requires a lot of oxygen and enough exercise time. Therefore, in order to achieve the goal of losing weight, we must choose exercise that takes a long time and can inhale a lot of oxygen (called aerobic exercise), so the best exercise to lose weight is walking. This is the best way to consume excess fat. Friends who want to lose weight should always think of such a piece of advice: "It is better to go for a walk by car than to sit and watch".