Practice misunderstanding:
Some people lack understanding of the nature of sports, their own physiological stages and safe sports, or have a wrong understanding of sports, and persist in wrong sports habits and actions for a long time, so it is difficult to achieve the expected results. Even if there are some benign changes, it has caused damage to other aspects of the body.
1, the initial exercise will take a lot of exercise, high-intensity exercise.
Sudden large-scale exercise makes it difficult for the body to adapt, which may lead to severe fatigue, body aches or recurrence of old diseases, and may also cause tendon and muscle strain, making it difficult to keep exercising for a long time. The correct exercise method is: start with a small amount of exercise, small amplitude and simple movements, so that the body can have an adaptation process, also called fatigue period, about half a month, and then gradually increase the amount of exercise and increase the amplitude, and the movements should change slowly from easy to difficult.
2. Exercise on an empty stomach is harmful to health.
Studies have proved that moderate exercise, such as walking, dancing, jogging, aerobic exercise, cycling and so on. 4 ~ 5 hours after a meal (that is, on an empty stomach) helps to lose weight. This is because no new fatty acids enter the body at this time, and it is easier to consume excess fat, especially postpartum fat. The weight loss effect is better than 65438+ 0~2 hours exercise after meals.
3. Keep exercising despite illness.
This is one of the most dangerous misunderstandings. If you feel unwell, you should stop exercising or reduce the amount of exercise. Otherwise, it will aggravate the illness and prolong the illness period. If you have dizziness, chest tightness, chest pain, shortness of breath and other symptoms during exercise, you should immediately stop all activities, call an ambulance when necessary, and avoid persistence or waiting, especially for middle-aged and elderly people, to prevent sudden death induced by exercise.
Extended data:
Nutritional regulation
1, muscle growth needs energy to supplement enough calories. Without enough calories, the normal growth of muscles cannot be guaranteed;
2. Supplementing enough carbohydrates The energy during bodybuilding training is mainly provided by glycogen, and the ingested carbohydrates can supplement glycogen, supply energy and prevent muscle decomposition caused by training;
3. Supplementing high-quality protein raw materials protein is the cornerstone of muscle composition and the foundation of muscle growth, so you must consume enough high-quality protein every day;
4. Promote synthesis and reduce decomposition. When muscle synthesis is greater than decomposition, muscle grows and vice versa. Therefore, we should pay attention to anti-muscle decomposition and promote protein synthesis;
5. Maintain appropriate hormone levels. Growth hormone, insulin and testosterone in the body are very important for the synthesis of muscle protein. Diet and nutritional supplements can regulate hormone levels and stimulate muscle growth.