What are the misunderstandings in sports? If you don't warm up well, you may pull a muscle. Exercise can help us exercise well, and a full state is more conducive to our positive welcome to life. Some exercises are not suitable for everyone. Now share some misunderstandings about sports.

What are the sports misunderstandings? 1 Myth 1: Sudden mass movement.

The initial exercise needs a lot of exercise and intensive exercise. Sudden large-scale exercise makes it difficult for the body to adapt, which will lead to serious fatigue and may also cause tendon and muscle strain. The correct exercise method is: start with a small amount of exercise, let the body have an adaptation process, and then gradually increase the amount of exercise.

Myth 2: Go too fast.

For the first time, I think I can only get exercise if I do all the equipment. In fact, there is absolutely no need to make equipment that can't land every time you exercise. The correct way is to ask a fitness instructor or make an optimal exercise plan according to your own situation, and realize your fitness plan step by step in a planned way.

Myth 3: It doesn't matter if you exercise more and eat more.

This method can only achieve the balance of heat in and out or not increase obesity. In fact, drinking sweet drinks and eating cakes and dried fruits often can erase your hard-won weight loss achievements. Therefore, in addition to exercise, it is necessary to make reasonable adjustments in diet.

Myth 4: Fasting exercise is harmful to health.

Studies have proved that moderate exercise 4-5 hours after meals (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+ exercise for 0~2 hours after meals.

Myth 5: Only sweating is effective.

Sweating without sweating cannot be used to measure whether exercise is effective or not. The sweat glands of human body are different, which are divided into active and conservative types, which is related to heredity. Warm-up is first to adapt to the subsequent exercise, so as not to cause injury. Warm-up is not necessarily sweating.

Myth 6: The greater the exercise intensity, the better the weight loss effect.

Studies show that the reduction of body fat depends on the length of exercise, not the intensity of exercise. Because at the beginning of various sports, the glucose in the body is consumed first, the sugar is consumed, and the fat is consumed. Only slow and steady exercise can consume more calories and achieve the goal of losing weight.

Myth 7: Morning exercise is better than evening exercise.

In fact, people's blood cohesion is very high in the morning, 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, it should be better to exercise at night than in the morning.

Myth 8: After a period of exercise, muscles will not shrink.

After a few weeks of exercise, the tissues in the body began to change, the muscles gradually shrank, and the fat began to grow due to the reduction of calorie consumption. Therefore, exercise is not a once-and-for-all thing, and the interval between forcibly stopping exercise should not be too long.

Myth 9: No matter what exercise you do, you should wear a kind of shoes.

Sports shoes should be selected according to different standards. Pay attention to functionality, wear different shoes for different sports, and be comfortable for your feet. The air cushion of sports shoes can prevent vibration, reduce joint pressure and ensure sports safety.

Myth # 10: Stick to exercise with illness.

This is one of the most dangerous misunderstandings. If you feel unwell recently, you should stop exercising or reduce the amount of exercise. Otherwise, it will aggravate the illness and prolong the illness period. Don't insist or wait, especially for middle-aged and elderly people, to prevent sudden death induced by exercise.

Myth 1 1: stopping sports makes people fat.

In real life, some people do gain weight after they stop exercising. But the key to getting fat is not just to stop exercising, but to eat as much food after stopping exercising as when exercising. If you reduce the calorie intake in food accordingly, you won't get fat.

Myth 12: As long as it is exercise, any form will do.

The choice of sports should be based on physical health and physiological stage. People with osteoarthritis and degeneration of knee joint are not suitable for climbing mountains, stairs, squatting and other activities. Exercise according to your physical condition.

Myth 13: As long as you exercise, you may accelerate knee joint degeneration.

With the increase of age, the knee joint will degenerate, which is a natural phenomenon, but it is wrong to stop exercising completely. People with knee joint diseases had better choose sports that are harmless to the knee joint, such as swimming, walking and mat sports.

Myth 14: Drinking alcohol during exercise fatigue can relieve fatigue.

After strenuous exercise, people's physical function will be at a higher level. At this time, drinking alcohol will make the body absorb alcohol faster and enter the blood, and the damage to organs such as liver and stomach will be more serious than usual.

Myth 15: I can't, I can't do it, I have no confidence.

Some people lack confidence in themselves, and when they see others exercising well, they feel that they are better than themselves; Another idea is that if you don't do well, you are afraid of being laughed at. In fact, for mass fitness, the action can be arbitrary, emphasizing the effect of persistence and exercise.

Myth 16: It is normal for motor function to decline.

Many people feel that the function of physical activity is slowly declining without intervention, which is wrong. Most of daily physical activities are flexion, and taking antagonistic actions during exercise and doing some stretching and static actions after warm-up can slow down the degradation speed.

Myth 17: During exercise, drink plenty of water or no water at all.

As long as you have exercised, you will have this experience, and you will feel thirsty when exercising. 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.

Myth 18: 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.

Myth 19: Take a bath immediately after a lot of exercise.

After strenuous exercise, in order to keep the body temperature constant, the human body will sweat more and sweat more to facilitate heat dissipation. At this time, if the cold water bath is suddenly stimulated, the blood vessels will contract immediately, 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.

What are the sports misunderstandings? 2 1. Treadmill can calculate calorie consumption.

No, heat consumption is related to many factors.

Liang Tingting, a nutritionist in the Second Affiliated Hospital of Southern Medical University, told the reporter of Modern Express that there are many treadmills, and the heat consumption is set, such as running 1000 meters, and what the heat is. In fact, this calorie plan does not take into account gender and weight, so it is not too accurate for people who exercise, but it can be used as a reference.

Now not only treadmills, but also some sports bracelets have this setting. Relatively speaking, some bracelets now take this into account. When setting the foundation, you can set some more detailed parameters to improve the accuracy of the final heat consumption.

2. The heart rate monitor can reflect the intensity of exercise.

Just a reference. Better count your pulse.

Liang Tingting said that personally, she thinks the heart rate monitor is just a reference, and she personally suggests counting the pulse. Exercise with a heartbeat below 140 beats per minute is aerobic exercise, while exercise exceeding 140 beats is generally regarded as anaerobic exercise. She believes that most people can engage in aerobic exercise for a long time, so that they can achieve the purpose of exercise without being too tired. Of course, it can also be judged according to the fluency of speech recommended by @ @ Medical Meitu, but it is not as accurate as counting the pulse.

3. Exercise means losing weight.

The muscles formed by exercise are actually heavier than fat.

For many people, exercise means losing weight.

In fact, exercise and weight loss cannot be equated at all. Professor Qian, director of the scientific research department of Nanjing Institute of Physical Education, said that after long-term exercise, the metabolic rate of the body will rise, you will eat more than before, and muscles will gradually form. Muscles of the same size are heavier than fat, so after a period of exercise, your weight may not drop, but your body lines will be much better than before. "The effect of exercise should not only look at the weight, but also feel the change from its overall appearance."

4. Drink a milkshake after exercise to supplement protein.

Not suitable for everyone, it is better to eat egg white.

After sweating exercise, some people will choose to drink a cup of protein milkshake to supplement protein and help muscle formation. But this step is not suitable for everyone.

Qian said that if the purpose of exercise is to lose weight, then after exercise, just drink a proper amount of water, and there is no need to supplement protein. If it is for the purpose of fitness and muscle training, then eating some egg white, beef and chicken breast in moderation will help accelerate muscle formation, which is much more affordable and effective than drinking artificially processed protein milkshake.

5. With abdominal muscles, you can stop exercising.

It is best not to stop, be careful of excessive rebound.

It is not easy for many people to keep exercising every day. "When will there be an end?" In this regard, the reporter of Modern Express learned that once you start to choose exercise to lose weight, you must stick to it for a long time. "Once the exercise stops, if you still eat as much food as when you exercise, but your body consumption returns to before the exercise, it is easy to rebound. We call it' excessive rebound'. " In a sense, once exercise to lose weight begins, it should be "lifelong". If you see a "vest line" or the arm muscles stop moving, the muscles will gradually disappear. "Of course, if you achieve the goal of losing weight, you can appropriately reduce the intensity of exercise, which will not only help you keep fit, but also help you to be physically and mentally healthy."

6. As long as you exercise, you can eat whatever you want.

Or shut up and watch your diet.

Many citizens think that once they start exercising, they can eat whatever they want because of the sharp increase in consumption.

In fact, whether it is fitness or weight loss, the essence is "three points of practice, seven points of eating." Exercise is of course important, and a correct diet is even more important in exercise to lose weight.

"If you want to lose weight, you must shut up first. Diet control is the most important, followed by taking your legs and doing aerobic exercise. " Professor Li Jing from Nanjing Hospital of Integrated Traditional Chinese and Western Medicine advocates that we should first improve our diet structure in order to lose weight. It is understood that while exercising, protein, fat, carbohydrates, vegetables and fruits should be taken in moderation, and fried foods and cakes should be avoided. Often, a person can't help eating the calories of a small cake, and running for an hour can't finish it.

7. It is best to do aerobic exercise on an empty stomach in the morning to lose weight.

Exercise is best from 4 pm to 7 pm.

Qian told the reporter of Modern Express that normal exercise needs energy to maintain. If you run on an empty stomach, you can only maintain your energy by burning fat. This is one of the reasons why people often recommend losing weight through exercise.

"In fact, when I just got up in the morning, the metabolic rate of the human body was the lowest all day. At this time, the speed of energy consumption by exercise is the lowest, and the effect of burning fat is not good. " In terms of exercise time, it is best to choose from 4 pm to 7 pm. "During this period, the body's metabolic rate is the highest, physical fitness reaches its peak, heart rate and blood pressure rise, and exercise has the best effect."

8. Drinking ice water can burn fat.

There is no scientific basis to prove it.

Why is drinking ice water associated with losing weight? Some people think, "When you drink ice water, your body temperature begins to drop. In order to warm up, your body needs to burn more fat, which will help you lose weight. "

However, Qian said, there is no scientific evidence to prove that ice water helps to burn fat. “@ @ Shell。 Com also discussed this issue. Shi Jun, a member of the Scientific Squirrel Society, supports the statement that "the calories consumed during weight loss and the body calories taken away by drinking ice water should not be the same thing". The calories taken away by drinking ice water should actually be "temperature", which is the function of temperature exchange. The calories needed to maintain body function should be "energy", which needs to be provided by carbohydrates, fats, protein and other nutrients in food.

Aerobic exercise is the only way to lose weight.

Anaerobic exercise can also lose weight.

When it comes to losing weight, the most common aerobic exercise is running constantly. In fact, anaerobic exercise plus aerobic exercise is the best exercise to achieve the best weight loss effect. Zhang Hua, a fitness instructor in a gym in Nanjing, told Modern Express that aerobic exercise refers to familiar sports such as running and dancing. Relatively speaking, "anaerobic exercise" is higher in intensity and calories than aerobic exercise, such as weightlifting and 100-meter sprint, but it won't last long because of the heavy load. But both aerobic exercise and anaerobic exercise can achieve the goal of losing weight.

10, low-intensity exercise can consume more fat.

The combination of high and low intensity is the most effective.

For many beginners, low-intensity exercise is easier to stick to and operate, such as jogging. "Although the intensity is low, because it is simple and easy to operate, as long as you exercise for a while, you will consume more fat than high intensity." Many people think so.

For this view, Zhang Hua said that it should be distinguished according to different sports purposes. "High-intensity anaerobic exercise mainly consumes most of glycogen in the body. After this part is consumed, the body begins to lose fat. " Therefore, from the perspective of consuming more fat, blind jogging is not the best choice.

"The best way is to combine aerobic and anaerobic. First,/kloc-0.5 to 20 minutes of anaerobic exercise, and then half an hour to 40 minutes of aerobic exercise, can achieve the highest amount of fat burning. Now gym coaches basically arrange courses like this. "