2. Insufficient water supply. A lot of water is lost during exercise. According to the research of California State University, when athletes are short of water, their movements will be seriously deformed and their strength will be greatly reduced. Lack of water makes the hormone level in the body drop and the muscle strength become worse. Drink containing sodium, potassium and glucose can be supplemented during exercise; Drink plenty of boiled water after exercise.
3. play mobile phone. Some people who exercise on the treadmill, while reading books, playing mobile phones and watching TV, will distract attention and reduce the intensity of exercise. However, listening to music is good for exercise. According to the research of Brunel University in London, listening to a concert prolongs the time 15% and makes you feel happy.
4. Lack of weight training. According to a study in Sports Science and Medicine, people who do weight training will eat less than those who only do aerobic exercise. Dr. Sean, the research leader, explained that the combination of the two exercises can increase the secretion of hormones in the body, promote fat decomposition, stabilize blood sugar, and thus prolong the time of satiety.
5, too believe in the number of treadmills. Some people just stand on the treadmill and stare at the calories or kilometers on the screen, feeling very fulfilled. A report released at the annual meeting of the American Muscle Strength and Physical Fitness Training Association shows that the number on the treadmill is overestimated by an average of 30%.
Precautions for sports:
1, warm up before exercise
Many people think that summer itself is hot and there is no need to keep warm, but in fact, even if the surrounding temperature is very high, it is very necessary to keep warm.
Gou Bo, an associate professor in the Sports Medicine Teaching and Research Section of Xi Institute of Physical Education, said in an interview with Life Times that the main functions of warm-up are stretching muscles and moving joints. Warm-up before exercise is one of the important measures to prevent injury, especially for amateurs. If you start strenuous exercise directly without proper warm-up, it is easy to cause symptoms such as muscle strain, joint sprain and abdominal pain.
2, don't wait for thirst before drinking water, "a small number of times" is the healthiest.
In summer, the temperature is high and physical energy consumption is high. A lot of exercise will accelerate the loss of water in human body, so it is necessary to replenish water in time. Yangzi Evening News suggested drinking two glasses of water about half an hour before exercise. In the process of exercise, it is necessary to replenish water in time, and it is best to drink physiological saline.
It is worth noting that the method of replenishing water should be "a small amount and many times". Don't drink a lot of water at once, and don't wait until you are thirsty.
Don't be greedy after exercise, take a rest before taking a bath.
It is hot in summer, and many people will "sweat profusely" after exercise. At this time, many people will blow air conditioners, and some even take a cold shower directly, but this will do great harm to the body. Because the pores of the human body are in a state of expansion after exercise, if the above methods are used to cool down quickly, the pores will shrink sharply.
In this case, although the body surface temperature drops sharply, the heat in the body cannot be emitted, which is easy to cause symptoms such as fever and cold. Ge Jie, a sports rehabilitation therapist in Peking University Third Hospital, suggested in an interview with Health Times that the correct way is to take a bath with warm water when the sweat on your body is dry, and the water temperature should be 1~2℃.
People's Network-Why can't you lose weight after exercise? People's Network-Pay attention to more summer sports? Do you know all these three precautions?