If you have these four misunderstandings, no matter how hard you exercise, it will be in vain!

Exercise can not only improve physical fitness, but also provide positive emotional support. However, retaliatory exercise, blindly following the training, choosing the wrong time to exercise... these bad habits will make your exercise ineffective.

Assault Movement

Many office workers will "move" their exercise time to the weekend because they are too busy and tired on weekdays, using this concentrated fitness method to make up for the lack of exercise during the weekdays. However, the harm caused by this fitness method is similar to "overeating".

Studies have shown that for people who cannot persist in exercising for a long time, occasional large-scale exercise will increase the wear and tear of the body's organs.

It is recommended that you distribute your exercise time evenly. You can use fragmented time to do a set of high-leg training, or plan a 10-minute training session for yourself every day.

Exercise during illness

When you are sick, you need rest the most. You should stop exercising or reduce the amount of intense exercise. Otherwise, the condition will worsen and even induce sudden death.

If the symptoms are above the neck, such as nasal congestion or sneezing due to a mild cold, you can exercise appropriately; if the symptoms are below the neck, such as severe coughing, fever, muscle pain, and nausea, exercise is not recommended.

Morning exercise too early

Before the sun comes out, the carbon dioxide content in the air is high and the air quality is poor. People who are used to morning exercises should arrange it one hour after the sun comes out, and it is not advisable to exercise beside a road with heavy traffic or in places with dense woods.

In addition, morning exercises on an empty stomach can easily cause hypoglycemia, and the coronary artery tension is high in the morning, and the sympathetic nerve excitability is also high, and the incidence of cardiovascular disease is higher from 6 a.m. to noon.

Blindly doing high-intensity interval training

High-intensity interval training (HIIT) is a method of exercise that involves all-out, fast, explosive training in a short period of time. It has become one of the most popular exercise methods today because of its high efficiency - it can achieve the exercise effects of about one hour of medium to low-intensity exercise in 15 to 20 minutes, and it has no special requirements for venues and equipment.

HIIT training is more suitable for young people or middle-aged people with a basic exercise routine, generally about 3 times a week is sufficient.

Before performing high-intensity interval aerobic training, it is best to adapt for a month and complete at least three 20-minute aerobic training sessions per week to allow the body to gradually adapt to the training stimulation.

It is important to remind you to exercise moderately and within your capacity.

The "National Fitness Guide" released by the General Administration of Sport of China divides sports and fitness activities into three levels. Come and see which level is suitable for you!

3 types of intensity determine the duration of exercise

01 People who are just starting to participate in sports activities or have weak constitutions can do low-intensity exercises such as walking. During exercise, the heart rate generally does not exceed 100 beats/minute;

02 People who have a certain exercise habit and good physical fitness can do moderate-intensity exercise, such as brisk walking, jogging, cycling, Tai Chi, etc., with a heart rate generally between 100 and 140 beats per minute;

03 Fitness enthusiasts can participate in sports such as jogging, fast mountain climbing, stair climbing, tennis, etc. The intensity of exercise can reach high intensity, with a heart rate exceeding 140 beats/minute.

The duration of each exercise is also important. If the time is too short, the effect will be minimal. If the time is too long, it will increase fatigue or cause sports injuries.

It is better to develop a long-term exercise plan.