Myth 1: Just like what you eat, what you lose is what you exercise.
Truth: only strengthening exercise in a certain part can not only achieve the goal of losing weight, but also may be accidentally injured by exercise.
Tips: Only reasonable and moderate equipment training can effectively carry out anaerobic metabolism and aerobic metabolism, so as to achieve the purpose of losing weight. "Reasonable" emphasizes training muscles in all parts of the body with scientific methods, rather than "eating small stoves" only for a certain part. "Moderate" means that the amount of exercise each time does not exceed the load of the body.
Myth 2: Fasting exercise can consume more fat.
Truth: When exercising on an empty stomach, human organs consume fat, protein and sugar stored in muscles and liver. Therefore, it is not recommended to exercise on an empty stomach, which is not good for your health.
Tips: You can't exercise on an empty stomach, especially in the morning. You must exercise after eating. If it is outdoor sports, you must avoid rush hour to prevent lung pollution.
Myth 3: Only exercise for 10 minutes every day, and nothing will happen.
Truth: The amount and intensity of exercise are related to how much the body benefits, but less is better than nothing. Light exercise, similar to gymnastics, is also conducive to maintaining muscle tension and joint flexibility, and is conducive to maintaining a good mental state.
Tips: The daily exercise time of 10 minutes is very short, but if you stick to it, it will have a good effect on body shaping.
Myth # 4: In order to lose weight, we must arrange the course full and not be lazy.
Truth: If you arrange fitness classes all week, one day, you will feel breathless, speechless or a little dizzy. Remember: this is not fitness anymore, but self-abuse. This not only failed to lose weight, but also made me exhausted and affected my work and life.
Tips: If you really want to achieve the best weight loss effect, and it's not that hard, then you must choose a plan that suits you from primary to intermediate and then to advanced. You can't eat fat in one bite, but haste makes waste. Besides, you should also discuss your fitness plan with the coach. What suits you is the best!
Myth 5: Weight-bearing running can achieve the effect of reducing fat.
Truth: Dumbbell running seems to be a good way to combine cardio-pulmonary function training with strength training to achieve the goal of double weight loss, but this kind of training is very dangerous. When you lean forward, the pressure on your leg, ankle and tibia will inevitably increase, which is easy to cause fractures.
Bian Xiao tip: "Not a family, you must enter a house", of course, there will be no good result. It is better to do dumbbells separately from running, and it is better to combine aerobic exercise with anaerobic exercise.
Myth 6: Low-intensity aerobic exercise consumes more fat.
Truth: The principle of reducing fat is that you consume more calories than you absorb every day, and high-intensity exercise can consume more calories than low-intensity training.
Tip: When the amount of exercise reaches 60% of the maximum heart rate, the body consumes more fat than sugar or protein. But if the intensity of exercise is higher than 75% of the maximum heart rate, the body will directly use fat, sugar and protein as energy sources. For beginners, it is necessary to gradually increase the amount of exercise in order to effectively improve the cardiopulmonary function and adapt to greater exercise intensity.
Myth 7: Do aerobic exercise first, and then do strength exercises to become slim.
Truth: If you put aerobic exercise in the first place, because it can reduce the storage of muscle glycogen and devour your strength, then your weight may not decrease, but will increase. Conversely, if you do strength exercises first, you will soon reach the state you need.
Tips: In order to consume more calories, aerobic activities must have a certain intensity. The ideal way is to reach more than 70% of the maximum heart rate. The purpose of strength exercises is to increase muscles, and it is better to repeat 6- 12 times in each group with correct posture. The wisest thing to do is to do strength exercises after a short warm-up and then do aerobic activities, so as to achieve the best weight loss effect.
Myth 8: Sit-ups can reduce the abdomen.
Truth: A flat belly is every woman's dream. Many people also worry that doing sit-ups for a long time will develop abdominal muscles. In fact, sit-ups can help burn some fat, but expert research has proved that traditional sit-ups can not lose all the excess fat in the abdomen, but only strengthen the elasticity of abdominal muscles. Of course, you can't build abdominal muscles unless you practice for more than an hour every day year after year, but can anyone do it?
Tips: Compared with European and American women, Asian women's abdominal muscles have always been less elastic, so moderate sit-ups are good. As long as it is combined with other fitness methods, Bian Xiao believes that a flat abdomen is no longer a dream.
Myth 9: Fitness success can be done once and for all.
Truth: I finally worked hard on my abdominal muscles. It's time to relax. I am hypnotizing myself. It turns out that after you stop exercising for a few months, your body fat will start to accumulate, and your beautiful abdominal muscles will be submerged in fat.
Tip: What else can you do? Fitness is not a whim. Let it go. It's a part of your life.
Myth 10: You can lose weight by jogging for 30 minutes every day.
Truth: This is another seemingly universal golden rule to lose weight, but it is not. Studies have proved that only when the exercise lasts for more than 40 minutes can the body fat be mobilized to supply energy with glycogen. With the extension of exercise time, the proportion of fat energy supply can reach 85% of total consumption.
Tips: No matter the exercise intensity is less than 40 minutes, the fat consumption is not obvious. Although it's only ten minutes' walk, the exercise effect is quite different.