10 common fitness mistakes

Exercise is Medicine. Exercise is a good doctor and a good medicine. It is one of the treatment measures for obesity, three highs and cardiovascular and cerebrovascular diseases. Especially in the early stage, initial stage and early stage of these diseases, adjusting diet and combining exercise can alleviate symptoms, delay disease progression, and even reverse lesions, return to a healthy population, reduce early disability and early death, and extend healthy life span. Exercise is for health, to prevent and treat diseases, and is self-cultivation. Competitive sports are for competition, for winning or losing games, and for making a living. Therefore, exercise is different from competitive sports. This article lists 10 common misunderstandings about exercise for readers.

Part 1: Exercise is risky, so be cautious when participating. Exercise is risky. 1. Marathons and swimming can cause cramps (muscle spasms). 2. Heat stroke can occur in high temperature and high humidity environments. 3. Exercise-induced hypoglycemia occurs during fasting, long-term, and unsupplemented exercise. 4. Rhabdomyolysis syndrome may occur occasionally during ultra-high intensity and ultra-large exercise. 5. In addition, there are rare, fatal, and unexplained sudden deaths during exercise. 6. Equally rare and fatal cardiovascular attacks during exercise. 7. The most common injuries during exercise are injuries to muscles, ligaments, bones, joints, etc. Therefore, fitness exercises are not about the higher the intensity, the better, the higher the frequency, the better, the longer the time, and the more exercise, the better. Be aware of yourself and avoid exercise misunderstandings: excessive exercise, fatigue exercise, single exercise, ignoring contraindications, ignoring the principle of gradual progress, being eager for quick success, being competitive, and mistaking fitness for competition.

Part 2: Do you exercise every day, rain or shine? In a storm, freezing cold, or scorching sun, do you have to go outdoors to exercise? You should rest, go to the gym, or exercise at home. Each of us will have a headache, cold or fever. At this time, you have to listen to the call of your body. When you are sick or tired, take a break and don't exercise. Some people are reluctant to rest after running a marathon, and do the so-called acid-removal run the next day. However, acid-removal run is a fallacy. It is not a fitness exercise, it is self-destruction. You can sweat profusely to maximize your body's functions, but you must also relax and rest in moderation, give your body time and opportunity for "super recovery." It is not advisable to exercise every day, rain or shine.

Part 3: Do you sweat during exercise? Those who think that you shouldn't sweat during exercise are the opposite of those who "exercise every day, rain or shine". It is also wrong to think that the more you sweat, the better the effect. If that is true, wouldn't it be easier to take a sauna? Although sweating is not a criterion for measuring the effectiveness of exercise, it is an indirect indicator of exercise intensity. Note: deliberately "sweating" does not increase energy consumption, but it may make you exhausted. When exercising, your heart rate is racing, you are panting, sweating, and you are tired, but you can still continue, and you can still have a simple short chat. This intensity is a high intensity and is an intensity that improves exercise ability. Exercise requires factors such as intensity, duration, frequency, and method. If fitness exercise is compared to taking medicine to treat an illness, then: exercise method ≈ drug name, exercise intensity + exercise duration ≈ drug dosage, and exercise frequency ≈ drug frequency. What disease, what medicine to take, how much, and how often, all are indispensable. If you don't sweat during exercise, you won't work hard at work.

Part 4: Which is right or wrong to exercise in the morning or evening? In the morning, plants release a lot of carbon dioxide after a night of metabolism. The concentration of carbon dioxide in the air is the highest, and the dust and harmful substances in the air drop to the height of the respiratory zone, which is not good for human health. Morning is the most dangerous time of the day for middle-aged and elderly people. People's metabolic level is the lowest, but blood pressure is relatively high, cardiovascular and cerebrovascular diseases are prone to malfunction, and the incidence of sudden death is high. In the evening, plants release a lot of oxygen after a day of photosynthesis. The oxygen concentration in the air is the highest, but blood pressure is relatively low. Of course, these factors are relative and not serious enough to prevent exercise. The right time to exercise depends on personal preferences, work and rest habits, and free time. When is the right time to poop? When you feel the need. There is no right or wrong in exercising in the morning or evening; the best is what suits you.

Part 5: One sport, stick to it for life? If you like sports and persevere, then there is no problem. If you stick to one sport for life and exclude other sports, it may be that you have forgotten the original intention of fitness, treating fitness as competition and turning amateur into professional. Single aerobic exercise has the risk of losing muscle and affecting body shape; it reduces the basal metabolic rate and affects the effect of sustained weight loss. Single anaerobic exercise may not necessarily reduce weight, because the increase in muscle weight is accompanied by an increase in water that is about 3 times the weight of muscle. Whether aerobic or anaerobic, a single exercise can easily cause muscle and joint damage. Diversified exercise can evenly develop muscles throughout the body, avoid muscle loss and muscle and joint injuries, and make fitness sustainable. Of course, skill-based sports, such as ball games, are worth sticking to if you have a skill and can travel around the world and accompany you for life. Diversity is a general principle of fitness.

Part 6: Exercise to lose weight, which part will lose weight? Exercise on a specific part of the body cannot reduce fat in that part. Exercise consumes the glycogen stored in the muscles of that part. When the glycogen is exhausted, the body transports energy to replenish it through the blood, not "using local materials" to use the fat in that part. When the body lacks energy, fat is broken down into glycerol and fatty acids, transported to muscle fibers through the blood, enters the mitochondria, and undergoes a large wave of chemical reactions to release energy through oxidation. Fat consumption is whole-body, and exercise on a specific part can increase and strengthen the muscles in that part. Many people want to lose belly fat, so they do sit-ups desperately. Please think about it: others get bigger and bigger with exercise, why do you get smaller and smaller with exercise? Local application, local manual massage or passive exercise with equipment cannot consume local fat. The masseur consumes his own energy, and the machine consumes electrical energy. Neither of them uses your fat and glycogen for energy, so it does not consume your energy, so it cannot lose weight. Exercise to lose weight, which part will lose weight? I can't do it!

Part 7: Girls train with equipment, become Barbie dolls? When many girls mention resistance exercises such as lifting weights and training with equipment, they immediately think of Barbie dolls and Schwarzenegger, and they are afraid of becoming muscular girls. It is difficult for girls to grow muscles. To make muscles thicker, physiological prerequisites and efforts are required: 1. Enough heavy resistance training; 2. Higher androgen levels. Men and women have different physiology. Girls have only a few tens of testosterone levels of men, but their estrogen levels are higher. Therefore, women have poor muscle synthesis ability and strong fat synthesis ability. Unless they do heavy resistance exercises like men, and take hormone drugs, it is extremely difficult for ordinary girls to become Barbie dolls. Girls do some light weight, high repetition weight-bearing exercises, or some hand-free bodyweight resistance exercises. They will not significantly increase muscle weight and volume, but they can train a sense of firmness, shape and slim the body, thin waist and hips, and consume calories and reduce fat. Light weight, high repetition resistance exercises can shape and slim the body, thin waist and hips.

Part 8: Running and fitness, calves become thicker? There are roughly the following types of calf thickness and length. 1. Determined by genetics, some are long and thin, some are short and thick, short ones look thick, and long ones look thin, which is a natural body shape. 2. Fat-type thick legs, that is, you are too fat, you need to lose weight. When the calf is relaxed, the fat that can be pinched by hand is fat. Reminder: local fat reduction does not exist. 3. Temporary congestion, exercise in which the calf exerts force, such as after long-distance running, you feel stiff and tight, and think that the calf has become thicker, but in fact, this is temporary congestion, which girls deserve. 4. The leg muscles are strengthened and enlarged due to calf resistance exercise, for example, weighted heel raise exercise is an exercise that repeatedly stands on tiptoe and lifts the heels. Standing heel raise exercises the gastrocnemius muscle, which is the real muscular thick leg; sitting heel raise exercises the soleus muscle, so that the gastrocnemius and soleus muscles of the calf are coordinated, symmetrical and tight, which is what you want. 5. High-intensity anaerobic sprinting with the forefoot touching the ground, such as 100-meter, 200-meter, 400-meter, and uphill running, can also make your calves thicker. Running, especially long-distance running, will not make your calves thicker. If that were the case, marathon runners would have already had elephant legs and carrot legs. Girls have very little testosterone in their bodies to synthesize muscles, so even high-intensity anaerobic sprinting will not make their calves thicker. Girls will not have thicker legs if they run long distances for fitness.

Part 9: Thirty minutes, start losing fat? We live, breathe, our heartbeats, our blood flows, and all the basic body activities continue to consume energy, including fat. This is basal metabolism. We gradually get fatter, not because we don't consume fat, but because we eat too much and consume too little, so there is an oversupply and imbalance between supply and demand. In the exercise mode of aerobic oxidation energy supply, glucose, glycogen, and fat are all supplying energy, but fat plays a supporting role at the beginning. About 30 minutes after the start of exercise, the fat supply gradually surpasses sugar and becomes the protagonist. As long as you exercise, you will consume fat, not necessarily after 30 minutes. The source of this statement may be that "fat energy supply increases half an hour after the start of exercise" has evolved into "fat starts to supply energy half an hour after the start of exercise." In fact, the proportion of fat energy supply is not most related to the duration of exercise, but is more closely related to the intensity of exercise. Eat less, consume more, and fat will naturally decrease.

Part 10: Warm up and relax, is it necessary? Warm up before exercise: increase blood flow, increase muscle temperature, increase muscle metabolism, increase nerve excitability, and avoid sports injuries. Relax after exercise: blood reflux, restore physical strength, eliminate fatigue, improve exercise effect, improve nerve function, and avoid sports injuries. How to reduce muscle and joint injuries? I have summarized 16 words: warm up before, stretch after, exercise in a variety of ways, and proceed step by step.

Summary of this article: Fitness is for your own health, to prevent and cure diseases, and is self-cultivation. Don't compare yourself with others. Combine your own, tailor-made, scientific fitness, and persevere.