Top 10 taboos during fitness

Top Ten Taboos in the Fitness Process

　　People who know how to exercise are always more effective than those who do rough exercise. This is not a shortcut. This is to know how to take shortcuts from the long road, reducing excessive uselessness and harm. This is often asked: Why is my exercise less effective than others? Why am I so easily injured during exercise? Scientific exercise methods can always achieve twice the result with half the effort, while unreasonable exercise methods will have negative effects, greatly hurting the exercisers' fitness enthusiasm. Let's take a look at the top ten bad habits in the fitness process.

　　1. If you don't exercise normally, you will exercise on weekends

I often see people who are not free of time to work, exercise on weekends, playing badminton, and running. "Weekly The last exerciser is extremely typical among the white-collar workers. Because they are busy on weekdays and have not developed the habit of taking time to exercise, they often focus on weekends to perform "crazy exercise", which is very unscientific. Because "suspended exercise" is often accompanied by large amounts of exercise and long-term exercise. Due to the lack of regular exercise, the cardiovascular system, muscle tissue and other human functions have not yet established an adaptation mechanism for this high-intensity exercise, which is very easy to cause exercise damage or induce diseases, and as a result, it forces themselves to face a "painful Monday". The basic principle of scientific fitness is a gradual systematic exercise. The exercise behavior of "hungry and full" is tantamount to "blut eating" in diet. The "stomach" cannot be eliminated and it hurts the body.

2. Rest directly after exercise

　　Many people stop to rest immediately after more intense exercise. The consequence of this is that the rhythmic contraction of the muscles will stop. A large amount of blood that originally flows into the muscles cannot flow back to the heart through the muscles, causing blood pressure to decrease, temporary ischemia in the brain, causing symptoms such as palpitations, shortness of breath, dizziness, pale complexion, and even shock and fainting. The correct way is to use jogging or walking with a certain speed as adjustment activities after intense exercise, and then you can shake your arms, turn your waist, shake your legs, etc. to promote blood reflux and make the muscles relax actively.

　　3. Exercise vigorously just after dinner

　　In daily life, you can often see some exercisers, especially young people, who put down their meals. The bowl is to perform some more intense activities, but in fact, this is very harmful to physical health. Because a large amount of blood in the human body flows to the digestive system, especially the gastrointestinal organs, to ensure the supply of oxygen and nutrients required for digestion. If you exercise vigorously at this time, a large amount of blood will flow to the exercise organs, especially the limbs, to ensure the needs of muscle work. This will cause insufficient blood supply in the digestive system, and the gastrointestinal intestines do not get enough blood, and peristalsis will slow down and weaken. As a result, it affects the digestive and absorption process. If you exercise vigorously after the meal frequently, severe gastrointestinal digestive diseases such as stomach pain, indigestion, ulcers, and can also cause diseases of the respiratory and cardiovascular system, which will cause greater harm to physical health. Therefore, it is appropriate to do some light physical activities after a meal, and more intense exercise is best performed half an hour to one hour after a meal.

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

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4. Exercise on an hungry

　　Fitness exercise is harmful to health, and exercise on an empty stomach is also unscientific. Exercise on an empty stomach is tantamount to driving an oil-free tank. Your body needs energy to ensure operation. Especially during morning exercise, it is not advisable to be on an empty stomach. The source of energy in the human body is mainly carbohydrates (sugar) intake in the diet. After a night of rest, the energy in the body is almost consumed, and the blood sugar concentration in the body is relatively low. At this time, if we eat nothing, go Exercise will inevitably consume a lot of energy, and the blood sugar concentration will be lower. Blood sugar is the direct energy substance of the brain. If the blood sugar concentration is too low, the brain will feel tired due to lack of motivation, and people will feel dizzy and weak, and some people will also have pale faces and sweat coldly. If it continues, they will be unconscious and even become coma. Therefore, even if you need to exercise on an empty stomach for weight loss, you should drink a glass of milk before exercise and supplement some healthy snacks, such as pastries or bananas, to provide the extra energy you need for the next exercise.

　　5. Don’t warm up before exercise

　　Many people go directly to high-intensity aerobic training without warming up in order to save time. In this way, since the cardiovascular system and respiratory system have not yet entered the state, the body temperature is relatively low, and the muscle flexibility is not good. It is easy to strain the ligaments and cause muscle damage.

　　In addition, sufficient warm-up exercise can make the person's cerebral cortex in an excited state, improve the alertness of the human body, and avoid accidental damage. After warming up, it will feel better and the exercise time can be longer. In other words, if you don't warm up, you will be more likely to be tired. Therefore, before you perform aerobic exercise, you need to spend 10% to 20% of the total exercise time to stretch the leg muscles, wrap around the shoulders, sway the hips, twist the knees and other warm-up movements.

　　6. Being too competitive during initial exercise

This phenomenon is more common among young people. Being competitive is the nature of young people. They are often passionate when they first start exercising and have a sense of unyielding spirit. Especially when exercising with their partners, they always like to compete with each other, but If you don’t consider your physical fitness, you can only run 1,000 meters, but you can only run 3,000 meters up; if you can only practice 10 sets of strength, you can only practice 20 sets of strength. This kind of "greed for more and chew hard" exercise method can easily cause ligament strains, muscle strains, etc., which will affect future exercises and may easily cause fear of fitness in the future. Therefore, when you first start systematic exercise, you should arrange your exercise time and exercise amount reasonably according to your physical condition.

　　The initial exercise intensity should not exceed 60% of the maximum heart rate. The subjective feeling should be done when it will affect your normal speaking, or before you feel muscle aches. In the future, as the body adapts to the current exercise intensity, gradually increase the exercise load.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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7. Do not replenish water before and during exercise, and pour water hard after exercise

　　For a person in exercise In terms of body, water is crucial. Most people sweat about 0.5 liters a day, but the amount of sweating for one hour of running is about 2-3 times that of this amount. If you do not drink enough water before exercise and do not rehydrate in time during exercise, it will increase the burden on the heart, increase the body temperature, and cause insufficient supply of oxygen and nutrients required by the muscles, and hinder the excretion of waste metabolics by the body, which will eventually lead to exercise fatigue, damage health, and affect the fitness effect. After a lot of exercise, it is often Thirst is unbearable. If you eat in one breath, it will add burden to the blood circulation system, digestive system, especially the heart, causing more fatigue. The result of drinking a lot of water will only cause more sweating, leading to further loss of salt, causing cramps and cramps.

　　It is recommended to drink some water 30 minutes before exercise. During exercise, add a small amount of salt to warm water every certain time according to the intensity of exercise, and the amount of water should not exceed 100ml. Do not add too much water after exercise, and it is recommended to relieve fatigue after exercise.

　　8. Smoking during exercise to relieve fatigue

　　Many male comrades have the bad habit of smoking to relieve fatigue when exercising for a long time, such as brisk walking or mountaineering. In fact, smoking after exercise will accelerate the human body's metabolism, and the organs in the body are in a high-level working state, and the smoke enters the body in large quantities. It will also be more susceptible to monoxide because the body needs a lot of oxygen and is not satisfied after exercise. The harm of carbon, nicotine and other substances. Therefore, smoking at this time is more harmful to you than usual. At the same time, poor oxygen absorption also affects the recovery of the body after exercise, making people feel more tired.

　　9. Take a bath immediately after a lot of exercise

　　　After a high intensity exercise, people often sweat profusely. At this time, the first thing people think of is to find a place to rush over, thinking that this will definitely be refreshing and relieve fatigue.

　　In fact, the drama After intense exercise, in order to maintain constant body temperature, the blood vessels on the surface of the skin dilate, sweat pores open, and sweating increase to facilitate heat dissipation. At this time, taking a cold bath will cause the blood vessels to contract immediately due to sudden stimulation, increase blood circulation resistance, and reduce the body's resistance, making people easily sick. If you take a hot bath, it will continue to increase the blood flow in the skin, and blood flows into the muscles and skin too much, resulting in insufficient blood supply to the heart and brain. In mild cases, dizziness, and in severe cases, fatigue. Shock is also easy to induce other chronic diseases. It is recommended to take a bath after 10-20 minutes of exercise.

　　10. Keep exercising with illness

　　Many people have a misunderstanding that for some minor diseases of headache and fever, continuing to exercise is a "exercise therapy". To exercise your muscles and bones, sweating, and the disease will be cured faster. In fact, this is the most dangerous wrong concept. When you are sick, the human body itself has poor immunity. When the body is in an abnormal state, after strenuous exercise, it will cause the physical condition to become worse. If you have discomfort, you should pause or reduce the amount of exercise, otherwise it will aggravate the condition and prolong the disease period. If you experience symptoms such as dizziness, chest tightness, chest pain, shortness of breath during exercise, you should stop all activities immediately. Call an ambulance if necessary. Do not hold on or wait, especially for middle-aged and elderly people, to prevent sudden death from induced by exercise.

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

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