Exercise and fitness misunderstanding, fitness is something that many young people like, but there are still many people who don't know how to be reasonable and effective, but they will fall into some fitness misunderstandings. So do you know what are the misunderstandings of exercise and fitness? Let me take you to find out!
The misunderstanding of exercise and fitness 1 first, insist on walking 10 thousand steps every day.
Walking 10 thousand steps quickly and walking 10 thousand steps slowly have different effects on fitness. Studies have proved that the exercise effect can be achieved by walking 5000 steps with moderate intensity or above every day. If you walk slowly, it will have little effect on cardiovascular system and lower limb muscles, but if you walk enough steps, you can also improve blood sugar and blood lipid to a certain extent, which will help reduce the tension of sympathetic nerve and improve blood pressure.
Second, organize activities without preparing for them.
Many people only pay attention to the exercise itself, but ignore the warm-up activities and closing activities. Warm-up activities can mobilize physical function, improve exercise efficiency and reduce the risk of sports injury. Drafting in finishing activities is an important link to relieve muscle soreness after exercise, prevent muscle fatigue and prevent sports injuries.
Do warm-up activities before exercise, 5- 10 minutes aerobic exercise+dynamic drafting; Do finishing activities after exercise, low-intensity aerobic exercise+draw the whole body muscle groups one by one. Each group of muscles should last for 30 seconds to 60 seconds and repeat 2-3 times.
Third, running will make the calf thicker.
After running for a long time, many people will feel that the muscles in the back of their calves are sore and think that their calves are getting thicker. This is actually an illusion caused by fatigue and increased blood flow after frequent exertion of calf muscles. As long as the correct and effective drafting method is adopted, this feeling will disappear. And long-term participation in long-distance running training can also make the calf thinner.
If you want to change your body shape through long-distance running, it is recommended to do aerobic running for more than 30 minutes often, and remember to stretch your muscles after running! Stretching method, with the help of foreign objects, straight leg dorsiflexion (with the help of steps), leg dorsiflexion (with the help of walls) and back kicking plantarflexion (with the help of stools or railings).
Fourth, keen on a single sport.
Long-term participation in a single event will be lacking in the development of certain physical qualities, and will also produce certain loads on certain parts of the body, thus causing fatigue and easily causing sports injuries.
Take part in more sports, try to change the ways and means of exercise, and further improve the exercise effect.
Five, badminton hurts the knee.
Because there are many jumps and sudden stops, the strength and stability of muscles around the knee joint are required. This makes many people mistakenly think that badminton has certain damage to the knee joint. In fact, the cause of knee injury is not badminton itself, but the lack of necessary scientific fitness knowledge.
Warm up 10 minutes before playing, and then start playing badminton. Try to allocate the amount of exercise for a week reasonably, control the time of each exercise, and avoid excessive exercise at one time.
Play ball step by step, pay attention to the strength exercise of muscles around the knee joint, improve physical fitness and prevent injury.
6. The longer you exercise, the better.
Exercise is good for health, but the longer you exercise, the better. Excessive exercise often brings harm. For example, chronic injuries such as "tennis elbow" and "meniscus wear" and even acute sports injuries such as "Achilles tendon tear" are mostly caused by long-term excessive exercise and gradually accumulate in the form of acute pain.
Seven, sit-ups can reduce stomach.
As the name implies, "reducing the belly" means reducing the fat accumulated in the abdomen. The main function of sit-ups is to strengthen abdominal muscles by exercising them. It is a common simple and effective abdominal muscle exercise method, but it has no obvious effect on reducing the local fat content in the abdomen. For daily fat reduction, aerobic exercise and strength exercise involving the whole body and large muscle groups are recommended first.
Eight, reduce fat and only do aerobic exercise.
When it comes to reducing fat, many people will choose aerobic exercise such as swimming and running.
Under normal circumstances, 30-60 minutes of moderate-intensity aerobic exercise can effectively burn body fat and achieve the purpose of reducing fat accumulation. However, if you want to achieve a better effect of exercise to reduce fat, besides aerobic exercise, you should also scientifically match other exercise methods, such as strength training. Strength training can improve the resting metabolic rate of human body by increasing muscle content, so that human body can consume more fat after exercise and achieve better fat reduction effect. In addition, high-intensity intermittent exercise is also a good choice to lose weight. From the point of view of energy consumption, high-intensity intermittent exercise can consume more calories per unit time because of its high exercise intensity.
The scientific combination of aerobic exercise, strength exercise and high-intensity interval exercise is more conducive to reducing fat.
Misunderstanding of exercise and fitness 2 First, I think morning exercise is the best.
Many people like to exercise in the morning, thinking that the air is fresh in the morning, but it is not. Air pollution is the most serious in the morning. Moreover, people's blood viscosity is high in the morning, which is easy to form blood clots. In fact, the heartbeat and blood pressure are the most stable at dusk, which is more suitable for fitness.
Second, ignore warm-up.
Warm-up is a necessary step in fitness. Warm-up before activities can improve the excitement of the body, reduce muscle viscosity, increase joint flexibility and avoid sports injuries.
Third, keep exercising despite illness.
This is the most dangerous. If you feel unwell, you should stop exercising or reduce the amount of exercise, otherwise it will aggravate your condition and cause irreparable consequences. Especially the elderly, have poor immunity. When the body is in an abnormal state, they must stop fitness activities.
Fourth, fasting activities.
Many people (especially in the morning) like to exercise on an empty stomach, which is very important. Exercise needs energy. Lack of energy can cause dizziness, rapid heartbeat, cold sweat and other problems, and in severe cases, sudden death may occur.
The more exercise, the better.
Overload exercise can lead to fatigue, pain, and even tendon and muscle strain. The correct exercise method is to start with a small amount of exercise and gradually increase the amount of exercise.
Sixth, exercise blindly.
Exercise has both advantages and risks. Before exercising, the infirm must make a medical evaluation and choose a suitable project. Medical supervision should be strengthened during the exercise to ensure safety.
Seven, do not tidy up after exercise.
The body will be very excited after exercise. If we wait for natural relaxation, the speed will be slower. Doing finishing activities can help the body gradually relieve stress and avoid discomfort such as muscle soreness.
Eight, eat and take a bath immediately after exercise.
Eating or bathing immediately will increase the burden on the body and cause unnecessary harm.
Drink plenty of water during exercise.
Always feel thirsty when exercising, but avoid drinking a lot of water. The correct way is to swallow slowly with a small mouth, and it is not advisable to replenish too much water each time, as long as it can relieve thirst symptoms. After exercise 1 hour, replenish the water that the body lacks.
Ten, after strenuous exercise suddenly stopped.
During strenuous exercise, the heart beats faster, muscles and capillaries dilate, and blood flow accelerates. If you suddenly stop to rest, muscle contraction stops, and the blood in the muscle can't flow back to the heart smoothly, it will cause blood pressure drop and temporary cerebral ischemia, which will lead to palpitation, shortness of breath, dizziness and even shock.