Must-read for beginners: Fitness! Right or Wrong! Is your sweat worth it

Fitness is right or wrong 　　I am really happy to see more and more friends falling in love with fitness, more and more friends are starting to pay attention to healthy body shape, and start changing into sportswear, and going to the gym. No matter what purpose you are with, first of all, be happy for you and like you.

I have always told my friends that no one can teach you perseverance and persistence. So first of all, you must be prepared. Hard work and sweat must be paid, and decide whether your sweat is worth it. It depends on whether you are doing the right thing.

1. Applying a fitness card means you are exercising?

I have met many members, applied for annual cards, but have not been there a few times, and have come to practice blindly. I have practiced for a period of time that I have no effect and practiced, practiced with deformation, and comforted me, took photos, and met with them!!

After applying for a fitness card does not mean that you are really exercising. First of all, you have to know what you are thinking? What makes you want to exercise, your purpose What is the reason for you? Are you really the right thing to do? It’s not that sweating profusely when you run with a treadmill every day is called fitness. It’s not that lifting a dumbbell for ten pounds for two hours is about fitness.

2. Weight loss is constant aerobic exercise?

It’s a bit one-sided. Aerobic exercise is undoubtedly a powerful tool for fat loss, but scientific research is not enough to do aerobic exercise. Too much aerobic exercise. The body is in an oxidative and decomposed state. It will inevitably affect muscle synthesis. Strength training is essential. Less. And strength training can help improve long-term basal metabolism.

However, there are many factors that affect body shape. For example, eating faster and slower will affect it over time. There are many friends in the gym who can take a bicycle class for another two hours but still have fat. They may need to improve muscle mass, improve diet, details of sleep, etc. Changing a person's body shape is by no means as simple as perseverance. Consider problems from multiple angles.

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3. I have good results after hard practice?

First of all, I must say: hard work is based on the correct direction. Without hard work, there is nothing. But it is not like a bear. Work hard.

Some friends practice hard for two hours, but the results are very small. Being willing to sweat is of course the first step to success. We can think about whether the direction of our efforts is correct and whether there is a better way.

Every day, you have to think in front of the mirror:

, Are your training movements absolutely correct?

, Are the arrangement of training plans to achieve the best results?

, Have you grasped the impact Details of the body?

, is the diet matched correctly?

, are you distracted?

, is your rest sufficient? Are you mastered the key elements of each exercise? For example, aerobic exercise, heart rate, time, exercise methods are in line with the range, whether strength training is leveraging, whether target muscles are found, etc....

Irrational overtraining causes pressure on the body. Good fitness does not pressure the body, but through behavioral mobilization Body, do the right movements, eat reasonable nutrition, rest sufficient time, etc. You need to let the body receive the correct stimulation signals and make good changes.

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4. I want to gain muscle, I want to add weights?

No matter whether it is a newbie or a veteran, this is a common misunderstanding among many fitness workers. Many people have heard that large weights and large weights can best help muscle growth and gain muscle strength. But you can't be so blind. When it comes to fitness, you care about fully stimulating the muscles, not how much you can lift.

It is necessary to deeply stimulate the target muscles, first learn the absolute posture to make the brain and muscles The meat is hooked to find the feeling of muscle force and the feeling of muscle fiber contraction. Arrange the number of groups and times reasonably according to the status of the day, and then consider how many weights I need to add today. Everyone puts the cart before the horse and does not pay attention to the previous few questions. Simply adding weights will only bring in incorrect postures, distorted bodies, minimal results, and injuries.

5. Your task is:

No matter whether you want to or not, you have to learn some knowledge in the end. For example, you must at least be familiar with most of the training movements, general training principles and some simple nutrition knowledge... After understanding them, try to arrange your own plan.

So when novices start exercising, there are two main tasks:

A. Familiar with basic training movements and training common sense as soon as possible

B. Learn some basic nutrition knowledge

6. I have a lot of fat belly, and I can sit on sit ups and sit more often. Reduce?

No matter how many sit-ups are exercised, only the abdominal muscles are exercised. No matter how strong the abdominal muscles are, they are still invisible. Fat cells are not controlled by neurovascular. We cannot control fat intuitively, but can only induce fat energy supply to achieve fat loss effect. Fat loss is not about reducing wherever you practice. Accept the facts and don’t seek psychological comfort.

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7. Only numbers are concerned about?

Your body shape needs to be harmonious in proportions, healthy muscle lines, tight waist and beautiful back, running and jumping high, beauty and art, instead of staring at the scale every day to look at the numbers. The same weight The figures of the two people will also be completely different.

8. The weight loss patch is hot and spicy?

The same sentence, fat cells are not controlled and supplied by nerve blood vessels. Do you feel hot and spicy is the feeling of the skin. Burning fat? Don’t deceive yourself. Inducing fat cells to supply energy through exercise to make it smaller is the way to lose fat. It is nonsense about the weight loss products on the market. If the weight loss products are really so miraculous, there will be no fat people in the world.

9. Isn’t it enough to just eat less and strictly control my diet?

Strictly controlling my diet is a good sign. The question is whether the control is reasonable. There are too many cases where I can’t hold on to lose weight and lose weight after losing weight, because the basal metabolism does not increase but decreases, and the hormone levels are disordered.

Controlling diet is not dieting. For example, the same piece of boiled chicken and fried chicken calories are completely different. That’s the reason, it depends on how you adjust the control. A reasonable diet of weight loss

Everyone should think about the problem from multiple angles. It is not enough to focus on one thing. It takes a lot of effort to create a perfect figure, and the focus is on persistence.

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