Myth 1: The higher the weightlifting frequency, the better.
Rubinstein, a sports physiologist, told us that weight training and aerobic burning calories, but after lifting weights for 24 hours, your body will continue to consume more oxygen. In order to get the best results, you must combine aerobic exercise with weight training at a certain time interval.
Myth 2: Sit-ups can thin your stomach.
A person's abdomen and waist are full of fat, which is caused by the weakness of many muscles such as the front, back and sides of the waist. Many people think that doing sit-ups can solve this phenomenon, but in fact, simple sit-ups can only exercise the positive muscles of abdominal muscles. Mix and match some sit-ups, waist twisting and other exercises to really reduce the abdomen.
Myth 3: There is no harm in taking a break during exercise.
Exercise is tiring. Should it be okay to take a break between exercises in each group? This is the fundamental reason why your long-term exercise has no effect. The growth of human muscles needs a lot of lactic acid, and too much rest during exercise will make these lactic acids disappear. If you really feel tired between each group of exercises, you can take a short rest, but be careful not to rest for too long.
Talent comment: well, it turns out that you are not allowed to rest during exercise! I didn't know until then.
Myth 4: Exercise is suitable at any time.
Although the exercise time is not specified clearly, the senior fitness educator of the National Academy of Sports Medicine Association (NASM) tells everyone that 6-8 am is the best time for exercise. This is a period of hormonal fluctuations, during which the body can use the role of hormones to help fat burn better. In addition, because there is not much food piled up in people's stomachs in the morning, exercise can quickly transform carbohydrates in the body and improve insulin levels. The increase of insulin is also beneficial to fat burning.
Myth 5: If you want to lose some parts, you just need to do some exercise.
Many people are not bloated, but may be partially overweight. They will habitually choose to do local exercise on these overweight parts. In fact, any part of the bloated is closely related to the whole body, and it is difficult to lose these fat parts only by doing local exercise. Doing full-body exercise and then doing local exercise can get twice the result with half the effort.
Talent comment: Wow, it turns out that those advertising weight loss products are all deceptive. I told you that you can lose weight wherever you go!
Myth 6: Squatting can help lift your hips.
A recent study by the American Sports Commission (ACE) found that the squat exercise that most people think is of no essential help to lift hips. On the contrary, kicking on four knees can help improve hip lines. The specific operation of this movement is as follows: Kneel with your legs and support your body with your hands, making body form look like a "bench". Then keep your posture still and lift your left leg so that the center of your left foot is parallel to the ceiling. Repeat this action 15 times, and then switch to the other side.
Myth 7: Jumping rope can thin thighs.
We always think that we can eliminate the fat in a certain part by doing exercise, but this is not the case. Brad Schon, an expert in body shaping, said: We think skipping rope can thin legs because some parts of the body will consume more fat than others, which makes people think that it aims at local slimming. In fact, as time goes on, you will find that when all the fat is turned into muscle, the slimming effect of the whole body is the same. Fat accumulation in the legs is serious. When they are all transformed into muscles, you will find that your legs are really thinner.
Myth 8: Stretching during warm-up can reduce injuries.
At present, the most popular exercise combination is to warm up first and then exercise, but some people will stretch during the warm-up. At present, there is no research showing that stretching before exercise can effectively reduce the injury during exercise. Stretching before exercise will reduce the production of muscle energy during exercise. You can choose to jog for 5- 10 minutes as a warm-up, and then stretch after all the exercises to balance the whole body muscles.
Expert comment: Don't stretch before exercise, but stick to stretching after exercise, otherwise the muscles will become big pimples.
Myth 9: The interval between aerobic exercise and weight-bearing training needs to be longer.
After strenuous aerobic exercise, how long does it take to rest before carrying out weight-bearing training? Usually, we think we need more rest to avoid muscle strain or overwork. Although muscles really need to rest after strenuous exercise, the rest time should not be too long, and one day is appropriate.
Myth 10: Yoga and Pilates can lose weight.
It's a pity that I tell you that the composition of muscle fibers, the insertion of tendons and the length of abdominal muscles are all congenital. Even if you do yoga and pilates training every day, your figure will not be longer. Pilates and yoga can only help to improve the core stability of the body, cultivate the mind, increase the sense of balance and flexibility, and make the posture lighter and more symmetrical. But don't expect it to change the body structure, it can't!
Myth 1 1: The longer the fitness ball exercises, the stronger the core muscles will be.
Any muscle training needs to be practiced step by step, so does the core muscle training. Thomas, a researcher at the School of Sports Medicine, said: In order to stabilize the body, the muscles of the whole body will naturally exert their strength, especially forcing the core muscles to tighten to stabilize the body. But after 10 minutes, the body will feel very tired, but the body will lean forward and exercise poorly. It is best to set the interval training time at 10 minute.