Don’t get astray with fitness misunderstandings
Fitness Mistakes You Must Avoid Do you often participate in exercise, but you still do n’t see the results you expect?
Or withdraw from exercise due to muscle strain and other injuries?
Do you want to abandon it because exercise is so dull?
Don’t give up your fitness plan like this.
Perhaps the problem lies in the exercise method, not the fitness itself.
Health experts published an article on the US health website “Doctor Network”, analyzed the 16 most common exercise errors and made relevant suggestions.
Cardiopulmonary function training mistakes 1.
“Fitness lazyness” called by the American Athletic Association (ACE) Debbie?
Pilarilla said that in the gym, many people lean on their exercise equipment to exercise, a phenomenon known as “fitness laziness.”
When you arch your back, your spine doesn’t get enough support and your hip muscles don’t work out.
Therefore, you should keep your body upright when exercising on fitness equipment such as a treadmill.
2.
When holding the exercise machine with both hands tightly, holding the fitness equipment with both hands is actually “self-deceiving”. The training intensity does not increase as a result, and it is easy to cause laziness.
If releasing your hand makes you feel insecure, try Pilarilla’s suggestion-first, put four fingers (from the index finger to the little finger) on the device, when you feel comfortable, release one finger, and finallyAs long as your index finger is on the equipment, you will feel safe.
3.
Running and reading a book. If you read a book while exercising on a treadmill or other sports equipment, the exercise effect will be greatly reduced.
If you have to read a book, concentrate on exercise for 4 minutes, then rest for 3 minutes, and use this time to read the book.
Such a piece of relaxation training is also good.
4.
Weight-bearing running 2-in-1 hand-held dumbbell running seems to be a good way to combine cardio training with strength training, but this training method is very dangerous.
When your body leans forward, the pressure on the leg bones, reduction bones, and fractured bones will inevitably increase, which can easily cause fractures.
Strength training mistakes 5.
The faster the repetitive movements, the better the repetitive movements are too fast when lifting weights, which easily increases blood pressure and increases the risk of joint injuries.
At the same time, such high-frequency fast exercise will greatly reduce the effect of exercise.
Expert Pilarilla suggested that the safest way to use strength training equipment such as dumbbells is to exhale when the force is lifted up, this process takes two seconds; to inhale when it returns to its original position, this process is 4 seconds.
6.
Participating in the exercise of the abdominal muscles throughout the body Many people do not receive good results when doing abdominal muscle exercises.
The problem is that their hard parts often include the upper body, neck and head.
Expert Pilarila said: When you exercise, you should concentrate on the exercise between the chest and the hip bones, and the other parts of the muscle should “keep quiet.”
Flexibility training misunderstanding 7.
Muscle stretching does not need to warm up. Exercise muscle stretching at the beginning, it is easy to cause muscle strain or muscle tear.
Experts say muscle stretching should be in the final stages of warming up.
8.
Jumping while pulling muscles During the stretching of muscles, jumping will increase the risk of muscle deformation or strain.
Experts advise: When muscles are stretched, it is best not to move the joints.
The body feels elongated, but not to the extent of pain.
Mistakes in exercise habits 9.
No fun in fitness Some people think that fitness exercises face cold exercise equipment, and fitness is not fun at all.However, experts suggest that you should exercise with friends or family, just like watching a movie or eating together.
10.
Participate in “outdated” sports Are you still doing the swivel and leg lifts you learned in middle school?
In this kind of “old tooth” exercise, some are purely a waste of time, while others can easily cause harm to people of your age.
Expert advice: Join a fitness class or work out a fitness plan with a fitness instructor.
11.
Is there anything wrong with regular movements and doing the same exercise every day?
Day after day, the movements are single, and those muscles are exercised. If the speed does not change, you will no longer pant, the displacement consumed during exercise will gradually decrease, and the exercise effect will be greatly reduced.
Expert advice: Discover the different types of exercise you are interested in and change your monotonous exercise pattern.
12
Many people eager to achieve short-term exercise can be amazing.
Experts say the current recommended standard for exercise is 3 per week.
5?
4 hours to prevent weight gain.
Dr. Caspar said that if you want to lose weight, walk 30 minutes each time, 3 times a week, so that you can lose 1 pound (0) without changing your diet.
45 kg) takes about one month.
Therefore, if you want to reduce it, you must increase the amount of exercise.
13
“Crazy Warrior” on the weekend If you don’t exercise normally, even if you exercise crazy for two days every weekend, your goals will never be achieved, and every Monday will feel terrible.
This “training” of eating a fat man will only lead to injuries and fatigue.
14.
Experts at the start have said that one of the common mistakes people make on the treadmill at home or on the exercise equipment in the fitness center is “snake and tail”. At first, there was too much exercise.
This kind of exercise that starts too fast can easily lead to physical injury.
Medical expert Dr. Caspar suggested that a long-flowing and practical fitness plan should be worked out with a qualified bodybuilder.
15
It is not advisable to stop abruptly when finishing the finishing exercise.
Organizing exercise can greatly reduce muscle pain.
The reason is that the gentle tidying movement can “wash” the lactic acid free radicals in the body.
Experts suggest: before the end of the exercise, it is best to spend 5?
Exercise slowly for 10 minutes to get your heart rate back to normal.
16.
Omitting drinking water Muscle contraction requires water, and insufficient drinking water can cause muscle cramps or pain.
Expert Pilarilla says that if you feel thirsty, you are already 1% dehydrated.
You need to rehydrate before, during and after exercise.
If you do not belong to the type of electrolytes that are easily lost during exercise, then there is no need to drink functional drinks. For people, water is the first choice.
10 Myths of Weight Loss Exercise 1
Is it advisable to exercise once a week?
2 to 3 times.
About 45 minutes to 1 hour each time.
If you can’t stick it every day, at least 5 times.
2.
If you only exercise for 10 minutes a day, will the overlap be trivial?
The amount of exercise is related to how much the body benefits, but less is better than nothing.
Such light exercise in this kind of gymnastics is also conducive to maintaining muscle tension and joint complications, and helps maintain a good mental state.
Do I have to do exercises in the morning?
In fact, everyone should follow their own feelings to decide the time for doing exercises.
When you get up in the morning, your muscles are not “hot”. If you do exercises immediately, you will feel less flexible and not soft enough.
“Morning exercises” do not necessarily make people full of energy throughout the day, some excessively strenuous exercise will cause impact.
3.
Can fasting exercise consume my aunt?
If the time is early in the morning, it is all right, but the condition must be that you have no physical discomfort.
When exercising on an empty stomach, human organs consume aunts, proteins and sugars stored in the muscles and liver, so the time must not be too long, otherwise it will not be beneficial to the body.
4.
Is exercise the top priority for physical fitness?
No.
The basic metabolism of the human body consumes 60-75% of the food that people eat, digestion takes up 10%, and human exercise only accounts for 20-30% of consumption.
5,
Which type of endurance exercise and hypertension exercise consume more?
Endurance exercise.
Fast running has no effect on weight loss.
Because in the first 20 minutes of exercise, the body consumes more sugar than unfortunate, the athlete will feel particularly obese afterwards.
The ones that burn most are those moderate and long-lasting sports, such as walking, cycling, swimming, etc.
6.
Auntie wherever you practice?
wrong.
The idea is quite naive and unrealistic.
Only reasonable and moderate equipment training can effectively perform anaerobic and aerobic metabolism, and achieve the purpose of weight loss.
“Reasonable” refers to the use of scientific methods to train muscles in all parts of the body, not only to a certain person’s part; “moderate” means that the amount of exercise does not exceed the body’s load during each training.
7.
Different ages should choose different fitness programs?
Yes.
With the increase of age, the energy and physical strength of normal people will change, and tolerance and response to exercise will also vary.
About 20 years old, suitable for high-intensity aerobic sports, such as running, boxing, and various defensive ball sports.
About 30 years old, in his prime, he can perform climbing, pedaling, martial arts and other sports.
Around 40 years old, choose to climb stairs, tennis, swimming, etc. to strengthen the body muscles.
Around the age of 50, people’s mental and physical strength has fallen to varying degrees, which is suitable for more moderate sports such as boating and golf.
8.
Some people say that the relationship between equipment training and aerobics is “well water does not violate river water”. Is this concept correct?
Of course not, but the embarrassing situation caused by this concept does exist in the gym.
In fact, aerobics for men can also improve cardiopulmonary function, flexibility and coordination. Women can not only train endurance, speed, improve body shape, and increase vitality through equipment training.
It is a pity to give up which sport.
9.
Is it appropriate to go to the gym when you are in a bad mood?
Human emotions directly affect the normal functioning of the human body, and affect the heart, cardiovascular and other organs.
Bad emotions can counteract the health effects that exercise brings to the body, and even have the above effects.
10.
Do I have to do exercises in the morning?
In fact, everyone should follow their own feelings to decide the time for doing exercises.
When you get up in the morning, your muscles are not “hot”. If you do exercises immediately, you will feel less flexible and not soft enough.
“Morning exercises” do not necessarily make people full of energy throughout the day, some excessively strenuous exercise will cause impact.
Muscle gains should avoid 8 common mistakes1.
The most common mistake in pursuing self-contradictory goals is to pursue self-contradictory goals-the pursuit of weight loss at the stage of gaining muscle (thin people who want to gain weight do not seem to have this concern ^ _ ^).
Looking at flashing examples like Ronnie Cullman and Chris Comir, these guys know that increasing transformation and protein replacement during the muscle-increasing phase is essential, even if it increases some body fat in the process,But it is inevitable.
Don’t think about gaining muscle, but think about losing weight.
(In order to gain muscle, there must be a lot of transformation and protein, which is common sense.
In order to increase muscles during the off-season, bodybuilders have added a lot of trace and protein, but only limit foods that add extra fat.
Our season and off-season weights often differ by a certain weight. The so-called lines are just things that are pursued during the game, and usually only maintain a relatively clear outline.
A clear “contour” cannot be considered a “line” in principle.
The photos we usually see are photos of the game or training photos one or two months before and after the game.
All the wrong perceptions are that bodybuilders do the same and learn to pursue lines, which is impossible.
In fact, the lines of bodybuilders are not very clear under normal conditions.
)2.
The two prerequisites for over-reliance on nutritional supplements to gain muscle against a normal diet are excess conversion and protein.
Only by arranging a normal diet can you get it. If you blindly pursue supplements and buy large quantities of amino acids, vitamins, hormones and other supplements, you will only lose a lot of money and time in the end.
(Now that the conditions are good, you can find a large amount of supplement advertisements and a lot of so-called examples when you open any bodybuilding magazine. After looking at the psychological itching, I think that it is all about muscle growth.
It’s time to wake up!
Bodybuilding enthusiasts are better equipped with basic talents.
) 3.
Eating like a pig to counter overtraining Eating a large amount of food is not wrong in principle, but do n’t confuse yourself that you can gobble up a plate of plate with high protein foods to supplement the muscle breakdown caused by overtrainingeffect.
If your body shows signs of overtraining, such as dizziness, irritability, fatigue during training, etc.
Then you need at least two days of rest and then take a more reasonable approach to retraining.
If you really want to eat like a pig and try to recover from excessive training with an excessive diet, you will store a lot of aunts so that you do n’t look like a pig.
(Active rest is very important. Eating and resting are both important means of recovery after training.
) 4.
The ideal goal to increase muscle mass in a short period of time is to gain 0 per week during your scheduled growth cycle.
5-1 pounds of body weight (overall weight).
(This is also a common mistake, and many people make it.
) 5.
Miscalculation of protein This mistake is to include plant protein as well as the accumulation of body protein throughout the day.
Proteins such as oatmeal, rice, bread and potatoes.
Only milk, cheese, protein powder, eggs, fish, poultry, and meat proteins should be counted.
(The training and recovery of bodybuilding requires high-quality protein, that is, protein with high biological value. Generally, the protein value of plant proteins is relatively low, which is not conducive to absorption.
Of course, there is no need for ordinary people to choose this way. Plant protein can also meet the needs, but it must be reasonable.
) 6.
Excessive use of protein Protein is fundamental to increasing muscle success, but many people mistakenly use large amounts of protein and ignore substitution from other foods.
A carbohydrate-deficient body in a high-protein diet will convert protein to glucose, which is an important fuel that our body needs. Unfortunately, this conversion leads to the breakdown of protein in muscle.
In order to end this bad dream for people who desire to gain muscle, it is necessary to match the protein and skeleton parts.
Protein: 1 gram per pound of body weight per day.
Plasma: It accounts for half of the absorption in a day.
(In order to gain muscle, this error is inevitable, and sometimes to reduce weight, it also reduces the absorption of carbohydrates.
When the body lacks enough carbohydrates, protein is used to power it.
To make such an analogy, burning protein as a source of physical energy is like burning the furniture in your home for heating without using better fuels-electricity or gas.
Not only the effect is not good, but also poisonous gas.
) 7.
Limiting the source of glucose It is quite wrong to eat only complex glucose like oatmeal, potato, slender rice, etc. when increasing muscle, those simple mixtures that are easy to absorb and start quickly, such as fruit, sugar and refined mixtures (rice cake, jam, andHoney) can quickly satisfy the body’s desire for sugar after training. They also provide too much replacement fiber and vitamins.
(Simple carbohydrates are a good source of energy, especially immediately after training, and can quickly meet the body’s need for sugar. As long as you use the right amount at the right time, you don’t need to worry about excess.
Its rapid absorption can promote the secretion of insulin, which is a key means of growth in the stage of muscle growth.
Remember, don’t eat at night!
Don’t eat more!
)8.
Eat like a professional athlete. Do n’t eat 420-450 grams of protein every day like Nasser Sunbetti. He weighs 320 pounds during the off-season!
1-1 per pound of body weight per day.
Calculating the proportion of 5 grams of protein is no problem.
If you weigh only 180 pounds, then 180-270 grams of protein per day is enough. Of course, if you are older than him, you need to do more.
(Don’t blindly learn bodybuilding stars, not only diet, but also training, their things can only be reference.
The increase in muscles comes from hard training, active recovery and careful study.
) Eight big lies make fitness forever invalid Many girls are worried that when the other parts of the body have not changed, some of them will become smaller first.
Say good news to your heart: Don’t worry about the size of your chest. The first thing that changes in fat loss is your belly!
Lie 1.
“Sex is the best exercise.” A passionate “bed exercise” takes roughly the same amount of time as a short walk, because the posture you take is either lying or sitting, and almost no muscles will be moved.
If you want to maximize the “fitness effect”, the best way is to use a standing position and use your leg and buttocks muscles to support your body. However, this is not a special fitness time, is it a bit upside down?
Lie 2.
“Loose weight first and reduce breasts” Because of this sentence, many girls are worried that when the other parts of the body have not changed, the top will first become smaller.
Say good news to your heart: Don’t worry about the size of your chest. The first thing that changes in fat loss is your belly!
Abdominal stool is most sensitive to changes in hormones and enzymes. During exercise, the body automatically uses the abdominal stool as a source of energy.
Why does the lower body always see the effect last?
That’s because the aunts hoarded in the chest and thighs exist to provide emergency use when the human body lacks energy, and its function is like the hump on a camel’s body, so physiologically, the lower body aunt is the most difficult to remove.Be patient!
Lie 3.
“Overweight people have a slow metabolism, and of course weight loss is slow,” let the numbers convince you: less than 10% of overweight people have metabolic disorders.
What’s even more pleasing is that with the same intensity and exercise time, “overweight people” will burn more calories instead.
Gain weight?
Don’t blame your metabolic system, check to see if you have been sulking or lazy lately!
Lie 4.
“Exercising in the winter will burn more calories.” Indeed, in the first few minutes you will become colder and your body will consume more transformations. Through exercise, the body will gradually adapt to high temperatures in a few minutes, Become warmer, then you will not enjoy the “welfare” brought by the low temperature.
Lie 5.
“After you get used to a certain exercise, you will not burn so many calories any more.” Unless you reduce your exercise intensity or change your exercise time, everything you consume today is as much as yesterday and last month and last year.After making the new moves for five or six rounds, the moves are indeed compact, and there are many, many fewer moves. However, the change in the cost of these moves is about 2%.
Lie 6.
“The static charge shown on the laminator is accurate.” Don’t trust it that much.
Some people have tested the latest transitional devices, and 70% are not allowed.
The new type of counter has not been continuously tested. Scientific and technical personnel need to continuously improve its quality. On the contrary, older conversion calculators, such as bicycles and steppers, have now matured, especially if you consider factors such as age and weight.After putting it in.
Lie 7.
“If you subtract 100 calories of energy today, does it matter whether your heart beats 60 times per second (so-called light burning zone) or 85 times during exercise?
As long as 100 cards are consumed today, it is victory.
If the heart rate is 85 or recovery, or your exercise is low intensity, then it is not your aunt who is consuming your body, but your aunt who is obese and blood circulation.
Focus on how to burn calories, not worry about where those calories come from.
Lie 8.
“When you stop exercising, your muscles will become aunty!
“This is definitely a mistake!
Aunt and muscle are two completely different physiological structures, and no one will “become” who.
It ‘s just that when you stop strength exercises, the originally tight and strong muscles will become loose and atrophy, and the entire body will lose the exercise beats placed. At this time, if you do not control your diet, you will easily gain weight.Your muscles “become” aunt.
Finally, I will explain the common misunderstandings of fitness. Many people seem to understand fitness, some magical fitness, some misunderstanding.
Have you ever crunched up to get an evil belly?
Have you ever been doing leg lifts to get slender legs?
If so, then you have fallen into the myth trap of “minus what you practice.”
What is the effect of fitness on the human body, and what should I do to get actual results?
Myth 1: As long as I strengthen the area, can I subtract my aunt from the abdomen and legs?
Many people believe that intensive exercise on a part of the body can reduce the unhappiness of that part.
However, in fact, there are other factors in which part of our body is reduced by how much, such as heredity, hormones, and age.
MIT once conducted a trial that allowed 13 men to perform 27-day concentrated abdominal exercises, and performed a biopsy of pregnant women before and after the exercise, and found that pregnant women in different parts of the body were reduced, not redundant.
If you want to lose your aunt in the leg or abdomen, it is appropriate to let your body work for the job (through exercise and a reasonable diet plan) and see how your body reacts and where your aunt is.
You will find that your concentrated storage of excess and excess parts is the latest one to decrease.
For women, these areas are often the hips, legs and lower abdomen.
For men, it is the abdomen and waist.
Today’s commercials and magazines are always bombarding the audience, which shows that it takes a little effort to lose weight and abdomen.
In fact, if you want to have a good body, it is better to try to exercise on the ground, instead of unrealistically pursuing an over-ideal body: under a certain heart rate range, exercise regularly for 1 to 3 days (discontinuous)Fitness Sports Healthy Low Calorie Diet Myth 2: In order to build muscles, should I lift a lighter weight and increase the number of lifts?
This myth, also known as the “pink dumbbell myth,” often appears in magazines and leaflets, and makes us believe that this can burn more aunts, and ladies can avoid being overweight.
But in fact, this alone won’t burn more aunts unless you have your body’s calories available to seek.
Lifting light weight and increasing the number of times can indeed strengthen your muscle endurance, and it is often used in fitness training, but its effect is exaggerated.
So, shouldn’t this fitness method be used?
It depends.
What kind of weight plan you make correctly depends on your purpose.
For people who lose weight, it is better to make the weight slightly stronger.
The training intensity according to different goals is roughly as follows: those who want to increase strength: repeat 1 to 6 times, weight: heavy to practice muscles and physique: repeat 8 to 12 times, weight: medium and heavy to practice endurance: repeat 12 to16 times or more, weight: No matter which level of strength, it is best to choose the weight that can complete the specified number of times.
For example, if you want to lift 12 chest curls, it is best to choose the weight that allows you to properly complete the 12 times. You think that you can easily and effortlessly increase the existing weight.
These three levels of intensity training are also a good way to enhance your physique from different angles.
Myth 3: In order to burn my aunt and let myself lose weight, I only do aerobic exercise and avoid muscle training?
Various aerobic exercises (heart exercises) are certainly a good way to burn adults, but it is not impossible to do muscle training.
Strength training will help you retain more muscles, which are much more active than a few.
A pound of muscle can burn 10 to 12 calories a day, but a pound of light can only burn 2 to 5 calories.
Muscles take up less space than adults.
Everyone on the earth knows that with more muscles and less misfortune, you will become slim.
Therefore, doing strength training is helpful for weight loss.
Now many people, especially ladies, avoid muscle training such as plague, fear of weight gain or preference for other aerobic exercises.
But we can here some benefits of alkaline muscle training: integrate strong and slender muscle tissue to strengthen muscles, bones and connective tissues to strengthen the body, less injuries in other aerobic exercises to promote metabolism, effective weight loss fitness programs generally include oxygenExercise (cardio exercise) and strength training (intensity training), either separately or together.
Of course, to lose weight, a reasonable and healthy diet is also very important.
Myth 4: Should I be sore after every workout?
How do you know if you have successfully performed strength training?
Many people use the sore muscles the next day to minimize.
This is not the correct preset method.
If you have just started training, or change your previous fitness program, or try new gadgets, muscle soreness is normal.
However, soreness gradually decreases over time.
If you feel sore after every workout, you need more time to recover, and it is recommended that you reduce the intensity of the exercise and give the body enough time to slowly adapt and become stronger.
Muscle soreness can cause small breaks in your muscle tissue, which is a reaction to muscle overload.
You need to rest to repair the muscle tissue and make the muscles stronger.
So, since muscle soreness can’t be the standard, how can you know that you have successfully performed strength training?
See if you lift enough weight.
In strength training, it’s best to choose a weight that will allow you to complete exactly the number of times.
If you feel you can do it again after finishing it, please increase the weight. The last stroke will make you feel that you can still finish it even though you have difficulty.
Whether the whole body muscles have been exercised.
No matter if you are doing a whole body exercise or a partial exercise, make sure that you have exercised every part of your body muscles 2 to 3 times a week. There is no time to exercise at least 1 time.
Whether the fitness program has been changed appropriately.
It’s best to change your fitness program every 4 to 6 weeks to avoid or improve fitness results.
In order to prevent muscle soreness caused by transformation, be prepared for exercise and reduce and relax muscles after exercise.
Myth 5: Strength training makes women too strong?
This is another myth that has been widely spread, ignoring that women do not have enough androgen to produce large muscles at all.
In fact, if so easy to grow, why do so many men use steroids?
As stated by Myth 2, many women even perform strength training, often using only pink dumbbells.
In fact, you can challenge the weight you can afford to really take effect and really strengthen your muscle endurance.
Moreover, many female friends have been training in strength for many years, and they have not become “big girls.”
Furthermore, strengthening muscles can be very helpful in reducing adults (with a healthy diet, of course).
Myth 6: Is my age still fit?
In fact, there is no age limit for fitness.
You cannot force it unless it is limited by your physical illness.
The harm caused by not exercising at all is much greater than carrying out a reasonable fitness program.
Studies show that after 40 years of age, if you do not exercise, you will lose 3-5% of your muscles every 20 years.
This muscle loss not only increases weight, but weakens the overall function.
And proper exercise can enhance body balance and coordination, increase flexibility, control weight, and enable people to overcome self-confidence.