Fitness knowledge - Give up four fitness habits you think are effective

Maybe when it comes to fitness and weight loss, people always think of endless running, various trainings, and various diet control. The sacrifices made always make people feel exhausted. Then let me tell you, these concepts actually slow down the progress of fitness and weight loss. What do you think are you thinking? Here are four fitness habits that you think are healthy. Let’s see if you have made any mistakes!

　　1. Force yourself to run

　　Yes, running, especially long-distance running that lasts at least 1 hour, can consume a lot of calories every time, but not everyone is born to runners. There are always some friends who don’t like running, maybe it’s the body structure. Perhaps it is personal preferences that will affect people's feelings about running. You should know that running is not the only aerobic exercise in the world. We have many choices, such as swimming, cycling, rowing machines, and many friends like basketball, football, and boxing. Just choose the exercise you like!

　　From the perspective of human biology, long-distance running does not help increase muscles, but may cause muscle loss. Moreover, when the body gets used to running, unless you speed up your pace or extend the time in each exercise, the calorie consumption of running exercises will gradually decrease as the number of training increases.

(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")

Related recommendations:

　　Enough muscle training is always ineffective? What should I do if I don't work?

　　Fitness, just for a better life!

　　How to choose a fitness coach! 4 situations when changing a coach

2. Completely separate weight-bearing training and oxygen-bearing training

　　For friends who are willing to spend a lot of time and energy to the gym, they will always see results no matter what training they do, because time and determination are the most important elements of fitness exercise.

　　However, for friends who cannot have enough time, you must abandon the idea of ​​doing weight-bearing training and oxygen-bearing training, because many studies show that retraining and oxygen-bearing training are combined, the combination of heavy training and oxygen-bearing training.

　　However, for friends who cannot have enough time, you must abandon the idea of ​​doing weight-bearing training and oxygen-bearing training, because many studies show that retraining and oxygen-bearing training are combined, Practice can increase the efficiency of fat-reducing muscle growth, and also reduce the time of each training.

　　You can try the very popular cycle training and high-intensity training (see this to visit different training plans), or perform some exercises with high oxygen content during the rest period of each group of exercises, such as bobby jumping, rope jumping, weight squats.

　　3. Quit all your favorite foods

　The most pleasant thing in the world is to eat and drink happily with your confidant. However, many friends refuse to attend friends' gatherings in order to lose weight and exercise, and eat all their beloved foods at the same time. In fact, this is not healthy for the body and mind, because excessive quitting will make you feel depressed, and when your willpower is weak, you will break the precepts and eat wildly Drink wildly.

　　So, some nutritionists suggest that we can set a limit for our favorite foods, such as drinking 2 large glasses of beer and fried chicken once a week. Or you can arrange a cheat meal, and have a dinner with friends every week, and eat it a little openly. This can become a drainage outlet for the pressure you face when losing weight and fitness.

　　Of course, cheat meals do not mean you can eat wildly. Assuming your net calories every day is -500 calories, you can remove 3,500 calories in one week. However, if you eat and drink wildly one night, you can consume 4,000 calories at any time, so be careful to control cheat meals.

　　4. All movements are 3 sets and 12 times

　　Especially Friends who are new to fitness may be unfamiliar with fitness exercises, so they think that 3 sets of 12 times are the golden ratio of training! In fact, when you are training, you might as well feel your physical condition more. When we encounter good condition, you might as well do 2 more sets, and at the same time improve the weight load to realize the potential of the muscles; when you are not in good condition, do 1 less set, reduce the weight load, and increase the number of movements, so that the muscles can be trained when they are in poor condition.

　　Fitness is a very "flexible" sport. There is no single training method, and everyone has different preferences, rhythm, strength and weakness. The most important thing is to learn to feel the body and change the training methods regularly, and don't follow the same set of rules.

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

Related recommendations:

　　The benefits of stretching? Illustrations of stretching movements

　　The advantages of barefoot running: the most suitable one is the best

　　Fitness novices listen to it: the squat that you misunderstood!