What are the top ten misunderstandings of fitness? However, many people tend to get into some misunderstandings in the process of fitness, which will not only affect the overall fitness effect, but also may cause harm. Here are ten misunderstandings about fitness.
What are the top ten misunderstandings of fitness? 1 misunderstanding 1, there is no clear fitness goal.
Many people practice their waist today and their legs tomorrow, and as a result, they have practiced for a long time, with little effect. Fitness people must set a goal that can be expected according to their own situation.
Myth 2: Ignore strength training.
You know that running can exercise your calves and swimming can strengthen your body, but do you know that dumbbells play an important role in shaping your body? Strength training helps to build muscle groups, which consume much more calories than fat every day. If we can combine aerobic exercise with strength training, the effect will be better.
Myth 3: The fitness program is too difficult.
Many people think that the greater the difficulty and intensity of exercise, the better the effect, but this is not the case. Difficult training will not only make you feel strongly frustrated, but also may make you injured in sports.
Myth 4. Measure the exercise effect by the amount of sweat.
Although sweating is a sign of health, the amount of perspiration is not enough to measure the intensity of exercise. Heart rate and amount of exercise are more important criteria.
Myth 5. I like to compare with others.
It is groundless to think that "he is more effective than me". Because you don't know his physical condition. Don't think about others, focus on your own plan.
Myth 6. Ignore body signals.
There are many reasons for physical pain and fatigue, which may be injury or illness, or lack of sleep. After finding out the reason, we should try our best to adjust and change the fitness program in time so that the weak parts can have a rest.
Myth 7: only pay attention to physiological changes.
The effect of exercise is not only reflected in the enhancement of physical fitness. 10 minutes of moderate training can improve people's mood and make people very happy. Exercise can not only improve the quality of sleep, but also improve the ability to relieve stress.
Myth 8. Eat after exercise.
Exercise makes you feel hungrier. If you think you can eat anything at this time, you are all wet. Exercise does need more energy, but don't treat food as a reward.
Myth 9. There is not enough drinking water.
Adequate water can increase energy and reduce appetite. Drink 8 glasses of water every day. During exercise, drink 200-300ml more water every15min.
Myth 10, don't replenish energy before exercise.
One hour before exercise, you can choose snacks such as yogurt, bananas and graham crackers, which will help you get the best exercise.
Friends who usually exercise regularly should pay attention to these common sense. If you find that you have had these misunderstandings, you must pay attention to actively correcting them, and don't have adverse effects on your health because of fitness problems. This is not worth the loss, because fitness is originally to exercise and ensure health.
What are the top ten misunderstandings of fitness? 2 1. High-intensity exercise at the initial stage of exercise.
There are many people who are eager to succeed in fitness. In order to improve the efficiency of fitness, some people do a lot of exercise and high-intensity exercise at the beginning of exercise. People will have physical discomfort, severe fatigue and other reactions after a sudden large amount of exercise, and even cause muscle strain. In fact, exercise is a step-by-step process, and it can't be done overnight. When exercising, start with a small amount of exercise, and then gradually increase the amount of exercise according to your own situation.
2, fasting exercise is harmful to health.
If you want to lose weight through fitness, fasting exercise is not as harmful as rumored, on the contrary. Studies have shown that no new fatty acids enter the body after 4 to 5 hours after meals. At this time, moderate exercise is easy to consume excess fat, so it is more helpful to lose weight.
3. Warm-up without sweating is invalid.
Warm-up before exercise is common sense. The function of warm-up is to adapt the body to the subsequent exercise process and protect the body from injury. The sweat glands of human body are different, which are divided into active type and conservative type. Sweating is only a matter of personal physique, and has nothing to do with the effect of exercise. So you don't have to sweat when you warm up, so that your body can get proper exercise.
The effect of losing weight depends on the intensity of exercise.
People often only consider how much fat they consume when exercising, but many people ignore that at the beginning of exercise, the glucose in the body is consumed first, and then the fat is consumed, so the effect of reducing fat actually depends on the length of exercise rather than the intensity of exercise. Slow and continuous exercise can consume more calories.
5. Doing morning exercises is better than doing evening exercises.
Morning exercise is usually the exercise method chosen by many people who have less time, but in the morning, people's blood cohesion is high, which is the peak of heart attack. On the contrary, dusk is the ideal time for physical exercise, because the heartbeat and blood pressure at dusk are most suitable for the changes of heartbeat and blood pressure during exercise. Therefore, exercise at night is actually more beneficial to health than exercise in the morning.
6, exercise, thirsty to drink plenty of water or dry mouth to endure not to drink.
After exercise, everyone will have this experience, and they will feel thirsty when exercising. Many people can't help drinking plenty of water when they are thirsty, and some people remember the "proverbs" that it is not appropriate to replenish water after exercise. Actually, this is unscientific. The method of hydrating should be to swallow slowly with a small mouth. Don't hydrate too much at a time, and the water should not be too cold, as long as it can relieve the symptoms of thirst.
7. Stop taking a rest immediately during strenuous exercise.
During strenuous exercise, people's heart rate will increase, and muscle contraction will squeeze small veins, prompting blood to flow back to the heart quickly. At this time, if you stop to rest immediately, a lot of blood can't flow back to the heart through muscle contraction, and the brain is temporarily ischemic.
8. Take a bath immediately after a lot of exercise.
It seems a pleasant thing to take a bath immediately after strenuous exercise. However, after strenuous exercise, in order to keep the body temperature constant, sweat pores become larger and sweat increases, which is beneficial to heat dissipation. At this time, if you take a cold bath, the blood vessels will contract immediately because of sudden stimulation, and people will easily get sick. If you take a hot bath, the blood flow to the skin will continue to increase, resulting in insufficient blood supply to the heart and brain, and it is easy to induce other chronic diseases.
9. Running is the best way to lose weight.
This beautiful misunderstanding seems to never stop. There are always people around who think that the best way to lose weight is running or similar low-intensity long-term aerobic training. Yes, running is one of the best in terms of calories consumed during exercise, but running is a palliative. Why do so many people fail to lose weight? Because most aerobic exercises are boring, people who can tolerate boredom and perseverance will definitely lose weight. But many people quickly rebound after losing weight successfully. Why? In order to slow down or even stop weight gain, your body needs to keep increasing calorie consumption, which can only be achieved by increasing muscle mass. Jogging does not help to increase muscle mass. On the contrary, jogging for a long time will cause muscle loss. So once you stop running, there is a 90% chance that your weight will rebound.
10, thin friends must gain weight to practice muscles; Fat-bottomed friends need to lose weight before they can practice muscles.
Many overweight and thin friends refuse to go to the gym. Most of their reasons are "I am too fat, let me lose weight!" ","I'm so thin, how to exercise vigorously? Let me get fatter! As a result, fat friends can't lose weight and thin friends can't gain weight. The gym seems to be the farthest place from them ... in fact, people of any size are suitable for fitness in the gym. If you are fat, combining weight-bearing training with aerobic training is the fastest way to lose weight, because increasing muscle mass keeps your body losing fat; People with a weak foundation should carry out weight-bearing training. When training muscles, torn muscles are the easiest to absorb nutrients. In other words, the growth of muscles will also accelerate and the weight will naturally rise. So, let go of unnecessary self-esteem, no one will look down on your figure in the fitness room, because the fitness room is where everyone creates their own through their own efforts!