Things to note for women’s fitness 9 mistakes to know

Things to note for women's fitness 9 mistakes to know

1. Many women are worried that strength training will make the body shape thicker

Sports medicine believes that exercise training will change the body shape, but the body shape and the training method are closely related to the training method. For example, the body shape of professional marathon athletes is steel bar shape, and the shoulder width of swimmers is larger. Therefore, resistance strength training under appropriate load intensity, repetition frequency, and reasonable training recovery will make the body shape healthier and more beautiful.

2. Only aerobic exercise in fitness

Although aerobic exercise increases Strong endurance and cardiovascular system are beneficial, but they have little effect on increasing strength and strengthening the body. Only by combining aerobic exercise and strength training can you comprehensively improve your physical fitness. Diversified training is beneficial to you, and it can help your physical functions develop in a balanced manner.

3. Physical labor and housework can replace physical exercise

This is also the reason and excuse for many women not to exercise. Admittedly, housework can make people tired and lazy, but physical exercise is an independent operating system, which refers to a system of whole body, emphasizes regular sequence, and is organized, planned, and The purpose is to control the collective exercise intensity, exercise volume, and exercise intervals. Physical labor and housework lack whole body nature, which can easily cause local strain and lack scientific and regular training control, making training unable to adapt to physical needs and difficult to achieve the purpose of exercise

4. Repeat the same exercise

Enthusiastic experts remind us that our body will change only when it is forced, that is, the more you exercise, the greater the change. And if you repeat the same exercise for a period of time Project, your body can only exercise one or two parts, while other parts and muscle groups are not fully exercised. This way, it will be difficult for your body to maintain balance and the physical condition will be difficult to achieve the best. Therefore, fitness experts recommend that fitness practitioners should choose a variety of training and change frequently so that all parts can be exercised.

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5. Do more sit-ups for abdomen with obesity

This is also a typical method of taking it for granted. In fact, practicing sit-ups does not have much effect on reducing abdominal fat, because anaerobic exercise like sit-ups has too little exercise, which makes it difficult to achieve weight loss.

In fact, persisting in aerobic exercise for 45 minutes every day can achieve the effect of burning fat.

In fact, persisting in doing aerobic exercise for 45 minutes every day can achieve the effect of burning fat. , but few people can do sit-ups for 45 minutes in a row. Therefore, to reduce belly fat, you need to persist in aerobic exercise for a long time, such as swimming, brisk walking, running, etc. In addition, a reasonable diet also requires training.

6. Stay before exercise

As during exercise, you need to make necessary pauses, because the body itself needs to have a sufficient period of rest to recover. As a beginner, do not perform more than 4 exercises in a week. On the same training day, do not train the same muscle tissue multiple times. If pain occurs in the previous exercise, do not make it difficult in the subsequent training. In addition, comprehensive nutrition maintenance is necessary, and meals are 5-6 times a day Second is a good choice. Lastly, you need to maintain at least 8 hours of sleep, because enough sleep will restore your energy and body.

7. Exercise before you eat enough for breakfast

While women are doing hard training, they also need to increase nutrition. If you are not full in the morning, you will feel hungry during later training. Dr. Jacque Bern, assistant professor at Colorado State University in the United States, said that breakfast should contain more carbohydrates and some protein. Egg is a better choice. In addition, low-fat yogurt, milk and cereals are also good choices. After training, you should That is, eat, because your body needs to replenish the energy consumed. Eating should include carbohydrates, protein, water, etc., and of course delicious snacks.

8. Ignore warm-up before exercise

Many people who participate in fitness training for the first time will be very excited, especially when exercise has good results. This greatly motivates you to participate in exercise more. However, some people can't wait to devote high-intensity exercise as soon as they enter the gym, and ignore warm-up before exercise. And excessive training often exhausts themselves, affecting their normal life and work. In this regard, the spokesperson of the American Training Council is responsible for Chad Cotton pointed out that fitness is a long-term project, don’t think about becoming a bodybuilder in one day.

9. Do not do stretching before training

First, it is best to do 10 minutes of low-intensity pedaling training before doing exercises, which not only reduces injuries, but also increases the body temperature before doing intense exercises. When the body tissues warm, you can do another 5-10 minutes of stretching exercises, especially stretching muscle groups and body parts that may be used.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to the account to search for "Fitness Bar Network" or "Click to scan and follow")

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