The common misunderstanding of exercise to lose weight is that exercise can effectively keep our body and health, and exercise must be timely and appropriate. When we lose weight through exercise, we must pay attention to avoid falling into some common misunderstandings. If you understand the common misunderstandings of exercise to lose weight, then act quickly!

Common misunderstandings of exercise to lose weight 1 1. As long as you exercise more, you can lose weight.

Although exercise can consume calories in the human body, the effect of losing weight by exercise alone is not obvious. Research shows that even if you play tennis for a few hours every day, you only need to drink one or two cans or eat a few bread biscuits, and the hard-won weight loss results will go up in smoke. Therefore, in order to achieve a lasting weight loss effect, in addition to engaging in exercise, we should also make reasonable adjustments to the diet.

2, fasting exercise is harmful to health.

People are always worried that exercise on an empty stomach is harmful to health. Dr Dunbar of Dallas Fitness Center in the United States believes that moderate exercise, such as quantitative walking, dancing, jogging, cycling and so on. Before meals 1-2 hours (that is, on an empty stomach) helps to lose weight.

In addition, due to proper exercise and low heat consumption, adequate storage in the body will not affect health. Of course, this refers to moderate fasting, not going to exercise when you are hungry.

3. The more vigorous the exercise, the better the weight loss effect.

In fact, only continuous low-intensity aerobic exercise can make people consume excess fat. This is because during low-intensity exercise, muscles mainly use oxidized fatty acids to obtain energy, so that fat is consumed quickly. With the increase of exercise intensity, the proportion of fat consumption decreases accordingly. When approaching high-intensity exercise, the proportion of fat energy supply only accounts for 15%.

4, only do aerobic exercise, do not do muscle training, afraid of long muscles.

Research shows that the combination of aerobic exercise and resistance exercise (muscle training) is most beneficial to lose weight. Muscles can effectively improve your metabolic rate and make you burn more calories at rest. Unfortunately, after the age of 30, the muscles of the human body will start to lose rapidly, which is why many people are getting fatter and fatter even if they eat as much as before. The most correct way to exercise is to divide a 60-minute exercise plan into 30 minutes of muscle training and 30 minutes of aerobic exercise. Losing fat will be much faster.

Common misunderstandings of exercise to lose weight II. Pay attention to avoid five misunderstandings when walking.

1, back is not straight

Many people who like brisk walking can hold their heads high at first, but after a long time, they become "hunched" when they are lazy. After a long time, it is inevitable that shoulders and necks will be sore and uncomfortable, especially those with lumbar spondylosis. When walking briskly, the body should be as straight as possible, and the cervical vertebra and spine should be in a straight line. Don't look up and down with your eyes. It's best to look straight ahead. Pay attention to the relaxation of shoulders, and don't deliberately keep a fixed walking posture, so as not to cause neck and shoulder discomfort.

2, do not accept the lower abdomen

Walking with a small belly is not only unsightly, but also inconvenient to walk, and it is not easy to achieve the effect of slimming. When walking briskly, pay attention to slowly tightening the lower abdomen, and then slowly stretch with the frequency of exercise, so that the abdominal muscles can get a good exercise between a recovery and a relaxation.

3, limb twisting

Some people like to shake their arms when walking briskly, thinking that this can increase the amount of exercise. In fact, if the arm swings too much, but the pace can't be consistent, it will reduce the effective exercise level of walking, and it will become more and more tired and slower. The correct way is to relax your arms and let your wrists swing back and forth naturally, not above your shoulders.

Step 4 walk with load

Some hikers carry backpacks and other things. If the things they carry are too heavy and their knees are too heavy, they are easy to get hurt. It is advisable to walk with a heavy load without feeling tired.

5, flee ignominiously emergency stop

Many people leave without doing warm-up exercises, which is easy to strain their muscles. Therefore, when you stretch moderately before walking and your feet are a little hot, you can increase your speed. Don't slam on the brakes when you want to rest, but slow down before you stop.