Some people say that you can only exercise when you are full, but it is not. When you eat a lot of food, your body will instinctively direct blood to digestive organs, while when we exercise, your body will direct blood to our related muscle groups, which makes our digestive system and our exercising muscles "compete" for more blood flow. The end result is both lose-lose, and the exercise effect is greatly reduced. Focus! ? The intake before exercise is not so quickly converted into the energy needed for the next exercise! ? Digestion and absorption also take time!

Drink too much coffee before practice.

Coffee can refresh, make exercise more energetic and help burn calories. But the premise is the right amount! If you consume too much caffeine, it will stimulate the body to secrete too much bile, leading to abdominal pollution. If you consume too much caffeine, there will be a series of side effects, such as irritability, insomnia, increased heart rate, anxiety or heartburn, any of which will seriously affect our training, so we must control the amount of coffee!

Do not stretch before strength training.

Stretching here refers to static stretching "dynamic stretching before training", which will make us move back and forth within the range of exercise and help our bodies and muscles prepare before exercise, while static stretching is the opposite. Scientific research shows that static stretching will only have a negative impact on our sports performance, so stretching before training must be dynamic. When we finish training, static stretching is a good choice to relax tight muscles.

Don't do aerobic exercise before strength training.

Many people think that aerobic exercise is a warm-up, which is wrong! Because glucose, the main energy supply substance of human body, will be stored in muscle and liver in the form of glycogen after meals. If you do aerobic exercise first, these glycogen will be consumed. At this time, if you do strength training, your performance will naturally get worse.

Don't drink plenty of water before exercise.

When you exercise, your stomach is full of water, which makes you feel sick and even cramp!

When we are exercising, we should properly replenish water between groups, instead of pouring it over and over again and drinking it slowly.

Don't put core training before strength training.

Almost all strength training, our core has participated. Therefore, if you put abdominal training before strength training, the training level will be reduced, and the core weakness will lead to physical instability and injury during training. After all, heavy movements such as squatting and hard pulling are highly dependent on the stability of the core!

Don't sleep for a long time before exercise.

Studies have shown that a 20-30 minute nap will make you feel more energetic, but if you make up sleep for too long, it will easily make you feel more tired after sleeping, so these seemingly casual details will also affect the quality of our exercise results.