Exercise mistakes you need to know


2022-07-22 09:59:11.613

Due to lack of understanding of the nature of exercise, their own physiological stage and safe exercise, or a wrong understanding of exercise, some people persist in wrong exercise habits and actions for a long time, and it is difficult to achieve the desired effect. Even if there are some benign changes, it has caused other aspects of the body. damage.

Misunderstanding 1: Take a large amount of exercise and high-intensity exercise in the initial exercise.

Sudden large-scale exercise can make it difficult for the body to adapt, resulting in severe fatigue, body soreness, or aging. It can also cause tendon and muscle strain, making it difficult to persist in long-term exercise. The correct exercise method is: start with a small amount of exercise, small amplitudes and simple movements, let the body have a process of adaptation, this process is also called the fatigue period, about half a month, and then gradually increase the amount of exercise, increase the amplitude, and move slowly. From easy to difficult.

Misunderstanding 2: Doing exercise with equipment for the first time, thinking that you can only get exercise if you do all the equipment once.

In fact, there is absolutely no need to do all the equipment every time you exercise. That will not only take up a lot of your time, but also because of the sudden excessive or strong exercise, you will experience body aches, making it difficult to stick to normal exercise. The correct way is to ask a fitness instructor or according to your own situation, to develop an exercise program, and to implement your bodybuilding fitness plan step by step in a planned way.

Misunderstanding 3: As long as you exercise more and don't need to control your diet, you can achieve the goal of losing weight.

This method can only balance the intake and output of calories or not increase obesity. In fact, often drink sweet drinks, eat cakes, dried fruits, especially dried fruits that can squeeze out oil and high-calorie foods, you can lose weight. turned into nothing. Therefore, in order to obtain a lasting weight loss effect, in addition to exercise, a reasonable diet should be controlled.

Myth 4: Exercise on an empty stomach is detrimental to health.

Studies have shown that moderate exercise, such as walking, dancing, jogging, aerobics, cycling, etc., 4 to 5 hours after meals (that is, on an empty stomach) can help 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, and the weight loss effect is better than exercise 1 to 2 hours after meals.

Myth 5: Exercise is only effective if you sweat.

Sweating without sweating cannot be used to measure the effectiveness of exercise. The sweat glands of the human body are different, divided into active type and conservative type, which is related to heredity. Warming up first is to adapt to the follow-up exercise, which is conducive to stretching, so as not to cause injury.

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

This isn't the case, and research shows that body fat loss depends on the length of your workouts, not the intensity of your workouts. Because at the beginning of various exercises, the glucose in the body is first consumed, and fat is consumed after the sugar is consumed. However, strenuous exercise is often exhausted after consuming sugar, and it is difficult to continue to persist, so the fat consumption is not much, and the goal of weight loss cannot be achieved. Only slow and steady long-term exercise can consume more calories in order to achieve the purpose of weight loss.

Myth 7: Morning training is better than evening training.

In fact, people's blood cohesion is high in the morning, and the risk of thrombosis increases accordingly, which is the peak period of heart attack.

Myth 8: Muscles will not shrink after a period of exercise.

A few weeks after the exercise is stopped, the tissues in the body begin to change, the muscles gradually shrink, and the fat starts to grow due to calorie consumption and fitness reduction. Therefore, exercise is not a once-and-for-all thing, forced to stop exercising, and the interval should not be too long.

Misunderstanding 9: No matter what sport you choose, you are used to wearing one type of shoe.

Sports shoes should be selected according to different criteria. It is necessary to pay attention to functionality. Different sports should wear different shoes, which should fit comfortably. The air cushion of sports shoes can prevent vibration, reduce joint pressure, and provide a safe guarantee for sports.

Myth 10: Persist in exercising while sick.

This is a dangerous misconception. If you feel unwell, you should stop exercising or reduce the amount of exercise. Otherwise, it will aggravate the disease and prolong the disease period. If you experience dizziness, chest tightness, chest pain, shortness of breath and other symptoms during exercise, you should stop all activities immediately, call an ambulance if necessary, and don’t stand or wait, especially for middle-aged and elderly people, to prevent sudden death caused by exercise.

Myth 11: Stop exercising will make you fat.

In real life, some people do gain weight after they stop exercising. But the key to gaining weight is not only to stop exercising, but to still eat the same amount of food as when exercising after stopping exercise, so that the calorie intake from food greatly exceeds the calorie consumption, thus causing obesity. If you stop exercising and reduce your calorie intake, you will not gain weight.

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

The selection of exercise programs should be based on physical health and physiological stage. Those with osteoarthritis and degenerative changes in the knee joint are not suitable for activities such as mountain climbing, stair climbing, and squatting. People with high blood pressure and heart disease are not suitable for vigorous exercise. Exercise must be done according to your own physical conditions, especially if you are suffering from chronic diseases, consult your doctor.

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

Degenerative changes in the knee joint occur naturally with age, but it is therefore wrong to stop movement altogether. People who do not exercise are prone to osteoporosis, muscle atrophy, lack of agility and coordination, and physical decline. People with knee lesions should try to reduce weight-bearing, long-distance walking, standing for a long time, and do not practice running, jumping, squats, etc. Choose sports that do not damage the knee joint, such as swimming, biking, walking, and exercise on the mat.

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

After strenuous exercise, people's body functions will be at a high level. At this time, drinking alcohol will make the body absorb alcohol faster and enter the bloodstream, and the harm to the liver, stomach and other organs will be more serious than usual. Ethanol requires the liver to break down, consumes large amounts of vitamin B1, and exacerbates post-exercise muscle soreness.

Misunderstanding 15: I can't do it, I can't do it, I don't have self-confidence.

Some people lack confidence in themselves, see others exercise well and think they are better than themselves; another kind of thinking is that they are afraid that they will be ridiculed if they do not do well. In fact, these ideas are not necessary. For mass fitness activities, it is impossible for everyone to have a unified starting point. The movements can be arbitrary, and the emphasis is on persistence and exercise effects.

Myth 16: Motor dysfunction is normal.

In daily life, many people can feel that the function of their body activities is slowly declining, and it is wrong to not intervene. Motor function exercise is an effective way to preserve function. For example, if you use your hands to flex your fingers more, you can focus on extending your fingers, straighten your five fingers hard, and turn your fingertips upside down, then relax and practice repeatedly. Daily body activities are also mostly flexing movements. It is very effective to take confrontational movements when exercising, and do some stretching and static movements after warming up to slow down the rate of degeneration.

Myth 17: During exercise, when you are thirsty, you drink a lot of water or your mouth is dry.

As long as you have exercised, you will have this experience, and you will feel thirsty during exercise. At this time, drinking a lot of water will stimulate the stomach, but it is not right to endure it. As long as you feel extremely thirsty, it means that your body is already dehydrated. Even during exercise, it can be properly hydrated to prevent physical exhaustion. The method of replenishing water should be small mouths and slow throats. It should not be too much water each time, and the water should not be too cold. As long as it can relieve the symptoms of thirst, it is enough to add warm boiled water to exercise within one hour.

Myth 18: Stop resting immediately during strenuous exercise.

During strenuous exercise, people's heartbeat will speed up, muscles and capillaries will expand, and blood flow will speed up. At the same time, the rhythmic contraction of muscles will squeeze small veins, prompting blood to flow back to the heart quickly. At this time, if you stop and rest immediately, the rhythmic contraction of the muscle will also stop, and the large amount of blood that originally flowed into the muscle cannot flow back to the heart through muscle contraction, and the peripheral blood increases, resulting in a drop in blood pressure and temporary brain ischemia. Symptoms such as palpitation, shortness of breath, dizziness, paleness, and even shock and fainting.

Myth 19: Take a bath immediately after exercising a lot.

After strenuous exercise, in order to maintain a constant body temperature, the blood vessels on the skin surface dilate, the sweat pores expand, and sweating increases to facilitate heat dissipation. At this time, such as taking a cold bath, the blood vessels will immediately contract due to sudden stimulation, and the blood circulation resistance will increase. At the same time, the body's resistance is reduced, and people are more likely to get sick. However, taking a hot bath will continue to increase the blood flow in the skin, and the blood will flow into the muscles and skin too much, resulting in insufficient blood supply to the heart and brain. disease.

Myth 20: Eating a lot of candy after exercise.

Some people feel comfortable eating sweets or sugar water after strenuous exercise, thinking that eating more sweets after exercise is good. In fact, eating too much sweets after exercise will deplete a large amount of vitamin B1 in the body, and people will feel tired and lose their appetite. etc., affect the elimination of creatine and prolong the recovery time of the body. Because vitamin B1 is involved in the metabolism of sugar, it can also help the liver to break down creatine so that it can be quickly excreted from the body. Therefore, after strenuous exercise, eat more foods containing vitamin B1, such as whole grains, vegetables, liver, eggs, etc.

Myth 21: Eat right after exercise.

Many people eat right after exercising, especially the handsome guys who just came out of the gym. They feel very hungry and eat right away. In fact, this is very bad, because just after exercising, the body is still in a state of excitement, blood vessels dilate, and eating immediately will cause great harm to the body. You should eat well between 30 and 90 minutes after exercising, especially for muscle training, and you should add enough protein at this time. for the body to absorb.