Some people lack understanding of the nature of exercise, their own physiological stages and safe exercise, or have a wrong understanding of exercise, and adhere to the wrong exercise habits and movements for a long time. It is difficult to achieve the expected results. Even if some benign changes, they cause other aspects of the body. Damage.

Misunderstanding 1: The initial exercise is to take a large amount of exercise and high-intensity exercise.

Sudden large amounts of exercise make it difficult for the body to adapt, severe fatigue, body aches, or old illnesses, as well as tendons and muscle strains, making it difficult to maintain long-term exercise. The correct exercise method is: start with small exercises, small amplitudes, and simple movements, so that the body has 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: The first time you exercise with equipment, you think you can get exercise after doing all the equipment.

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

Misunderstanding 3: As long as you exercise more and do not need to control your diet, you can achieve the goal of weight loss.

This approach can only achieve a balance of calorie intake and output or not increase obesity. In fact, you often drink sweet drinks, eat cakes, dried fruits, especially dried fruits that can squeeze oil and foods with high calories, which can help you lose weight. Vanish into nothing. Therefore, in order to obtain a long-lasting weight loss effect, in addition to exercise, reasonable regulation should also be made from the diet.

Misunderstanding 4: Fasting exercise is harmful to health.

Research has proved that moderate exercise, such as walking, dancing, jogging, aerobics, cycling, etc., 4 to 5 hours after a meal (ie, on an empty stomach) can help lose weight. This is because no new fatty acids enter the body at this time, it is easier to consume excess fat, especially postpartum fat, and the weight loss effect is better than that of exercise for 1 to 2 hours after a meal.

Misunderstanding 5: Only sweating is considered effective for exercise.

Sweat without sweating, and 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 are related to heredity. The first warm-up is to adapt to the follow-up exercise, which is conducive to stretching, so as to avoid injury. It is not necessarily sweating if you are warming up.

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

This is not the case. Studies have shown that the reduction of body fat depends on the length of the exercise, not the intensity of the exercise. Because at the beginning of various exercises, the glucose in the body is consumed first, and fat is consumed only after the sugar is consumed. However, strenuous exercise is often exhausted after consuming sugar, and it is difficult to continue, so fat consumption is not much, and the goal of losing weight is not achieved. Only by moving slowly and steadily for a long time can you consume more calories to achieve the goal of losing weight.

Misunderstanding 7: Morning exercise is better than evening exercise.

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

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

A few weeks after the exercise stopped, the tissues in the body began to change, the muscles gradually atrophied, and the fat began to grow due to calorie consumption and fitness reduction. Therefore, exercise is not something that is done once and for all. You are forced to stop exercising, and the interval should not be too long.

Misunderstanding 9: No matter what sport you choose, you are accustomed to wearing one kind of shoes.

Sports shoes should be selected according to different standards. Pay attention to functionality, wear different shoes for different sports, and fit comfortably. The air cushion of sports shoes can prevent vibration, reduce joint pressure, and provide safety protection for sports.

Misunderstanding 10: Keep exercising with illness.

This is a dangerous misconception. If the body feels unwell, you should stop exercising or reduce the amount of exercise. Otherwise, the condition will be aggravated and the duration of the illness will be prolonged. If symptoms such as dizziness, chest tightness, chest pain, and shortness of breath occur during exercise, you should stop all activities immediately, call an ambulance if necessary, and avoid holding or waiting, especially in middle-aged and elderly people, to prevent sudden death caused by exercise.

Misunderstanding 11: Stop exercising will make a person fat.

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

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

The choice of exercise items should be based on physical health and physiological stage. Those with osteoarthritis and degenerative changes in the knee joints are not suitable for mountain climbing, stairs climbing, squatting and other activities. Patients with high blood pressure and heart disease are not suitable for too strenuous exercise. Exercise must be done according to your own physical conditions, especially for patients with chronic diseases to consult a doctor.

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

With age, the knee joint will undergo degenerative changes. This is a natural phenomenon, but it is wrong to stop exercising completely. People who do not exercise are prone to suffering from osteoporosis, muscle atrophy, the body will also lack agility and coordination, and physical fitness will decline. People with knee joint disease should minimize weight-bearing, walk long distances, stand for a long time, and do not practice running, jumping, squatting, etc. Choose sports that do not damage the knee joints, such as swimming, cycling, walking, mating, etc.

Misunderstanding 14: Drinking during exercise fatigue can relieve fatigue.

After strenuous exercise, people's body functions will be at a high level. Drinking at this time will make the body absorb alcohol more quickly and enter the bloodstream. The damage to the liver, stomach and other organs will be more serious than usual. Ethanol needs to be broken down by the liver, and consumes a lot of vitamin B1, and aggravates muscle soreness after exercise.

Misunderstanding 15: I can’t do it, I can’t do it, I have no confidence.

Some people lack confidence in themselves, see that others exercise well, and think they are better than themselves; another idea is that they will be ridiculed if they do not do well. In fact, these ideas are not necessary. For mass fitness exercises, everyone’s starting point cannot be unified. The movements can be random, and the emphasis is on persistence and the effect of exercise.

Misunderstanding 16: Decreased motor function is normal.

In daily life, many people can feel that the function of their own body activities is slowly diminishing without intervention. This is wrong. Motor function exercises are an effective way to preserve function. For example, the hands are more flexion activities, you can focus on the exercises, the five fingers are stretched hard, the fingertips are tilted, and then relaxed, and repeated exercises. Daily physical activities are mostly flexion movements. It is effective to take confrontational movements during exercise, and do some stretching and static movements after warming up to slow down the degeneration speed.

Misunderstanding 17: During exercise, when you are thirsty, drink a lot of water or have a dry mouth and bear not drinking.

As long as you have exercised, you will have this experience, and you will feel thirsty during exercise. Drinking a lot of water at this time will stimulate the stomach, but it is not right to endure it. As long as you feel particularly thirsty, it means that your body is already in a state of dehydration. Even during exercise, you can properly hydrate to prevent exhaustion. The hydrating method should be small mouth and slow swallowing. It is not advisable to add too much water each time, and the water should not be too cold, as long as it can relieve the symptoms of thirst, and exercise within one hour to replenish warm water.

Misunderstanding 18: Stop resting immediately during strenuous exercise.

During strenuous exercise, a person’s heartbeat will increase, muscles and capillaries will expand, blood flow will increase, and the rhythmic contraction of muscles will squeeze the 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 muscles will also stop, and the large amount of blood that originally flowed into the muscles cannot flow back to the heart through the muscle contraction. The increase in peripheral blood causes a decrease in blood pressure and temporary cerebral ischemia. Symptoms such as palpitation, shortness of breath, dizziness, pale complexion, and even shock and fainting.

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

After strenuous exercise, in order to keep the body temperature constant, the blood vessels on the skin surface expand, the sweat pores are enlarged, and the perspiration increases to facilitate heat dissipation. At this time, if you take a cold bath, the blood vessels will contract immediately and the blood circulation resistance will increase due to sudden stimulation. At the same time, the body's resistance is reduced, and people are prone to get sick. Taking a hot bath will continue to increase the blood flow in the skin. Excessive blood flows into the muscles and skin, resulting in insufficient blood supply to the heart and brain, dizziness in mild cases, collapse and shock in severe cases, and other chronic diseases. disease.

Misunderstanding 20: Eat a lot of candy after exercise.

Some people feel comfortable eating some sweets or sugar water after strenuous exercise. They think it is good to eat more sweets after exercise. In fact, eating too much sweets after exercise will consume a lot of vitamin B1 in the body, and people will feel fatigue and loss of appetite. It affects the elimination of creatine and prolongs the body's recovery time. Because vitamin B1 participates in the metabolism of sugar, it can also help the liver to decompose creatine, so that it can be quickly excreted from the body. Therefore, after strenuous exercise, eat more foods containing vitamin B1, such as coarse grains, vegetables, liver, eggs and so on.

Misunderstanding 21: Eat immediately after exercise.

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