20 myths that are dangerous for your body
For some people, due to lack of understanding of the nature of exercise, their physiological stages and safe exercise, or misunderstanding of exercise, long-term adherence to incorrect exercise habits and movements is difficult to achieve the desired results, and even some benign changes have caused other aspects of the bodys damage.
Misunderstanding 1: Take a large amount of exercise and high intensity exercise in the initial exercise.
Suddenly a lot of exercise, the body is difficult to adapt, there will be serious fatigue, sore body or cause old diseases, and even cause tendons, muscle strain, it is difficult to persist in long-term exercise.
The correct exercise method is: start with a small amount of exercise, small amplitude, simple movements, and let the body have a process of adaptation. This process is also called the fatigue period, about half a month, and then gradually increase the amount of exercise, increase the magnitude, and move slowly.From easy to difficult.
Misunderstanding 2: The first exercise of equipment, I think that all equipment can be counted as exercise.
In fact, there is no need to do the equipment one by one every time.
That will not only take up a lot of your time, but because of sudden and excessive physical activity, your body will be sore, which will make it difficult to maintain normal exercise.
The correct way is to ask the fitness instructor or according to your own situation, to develop an optimal exercise program, and realize your bodybuilding plan step by step.
Misunderstanding 3: As long as you exercise more, you don’t need to control your diet to achieve weight loss.
This method can only achieve a small amount of entry and balance or does not increase too much. In fact, often drinking sweet drinks, eating pastries and dried fruits, especially dried fruits that can squeeze out oil and high-conversion foods, can make you hard.The bitter weight loss results are gone.
Therefore, in order to obtain a long-lasting weight loss effect, in addition to exercising, you should also make a reasonable change in your diet.
Myth 4: Fasting exercises are harmful to health.
Research proves that 4?
5 hours (ie, fasting) moderate exercise, such as walking, dancing, jogging, aerobics, cycling, etc., can help lose weight.
This is because no new fatty acids entered the body at the time, and it was easier to consume excess aunts, especially postpartum aunts, and the weight loss effect was not after a meal.
2 hours of exercise.
Myth 5: Only sweating is considered effective.
Sweating does not sweat, and cannot be used to reset whether the exercise is effective.
The sweat glands of the human body are different, and they are divided into active and conservative types, which are related to heredity.
Warm-up first is to adapt to the follow-up exercise, which is good for stretching, so as not to cause injury. Warming up is not necessarily sweating.
Myth 6: The lower the exercise intensity, the better the weight loss effect.
This is not the case, and studies have shown that adults in the body reduce the length of the scheduled exercise time, not the intensity of the exercise.
Because at the beginning of various exercises, the body first consumes glucose in the body, and after the sugar is consumed, it starts to consume the aunt.
However, after consuming more sugar during relative exercise, they are exhausted, and it is difficult to continue to adhere to it, so that they consume a small amount and cannot achieve the purpose of weight loss.
Only if you continue to exercise slowly and smoothly, you can consume more energy to achieve the purpose of weight loss.
Myth 7: Morning exercises are better than evening exercises.
In fact, people’s blood cohesion is high in the morning, and the risk of thrombosis is correspondingly increased, which is the peak period of cardiovascular attacks.
On the contrary, dusk is the ideal time for physical exercise. Because the heartbeat at dusk, the blood pressure is the most balanced, and it is most suitable for changes in heartbeat during exercise, and the change in blood pressure; the smell, hearing, vision, and touch are the most sensitive at dusk.Peak; the ability to dissolve thrombus in the body at dusk is also at an optimal level.
Therefore, evening training should be better than morning training.
Myth # 8: Muscles don’t shrink after combat.
A few weeks after the exercise stopped, the tissues in the body began to change, and the muscles gradually atrophied. The excess began to grow due to reduced consumption.
Therefore, exercise is not a matter of once and for all. Forced to stop exercise, the interval should not be too long.
Misunderstanding 9: No matter what sports you choose, you are used to wearing a pair of shoes.
Sports shoes should be selected according to different criteria.
Pay attention to functionality, wear different shoes for different sports, and fit comfortably. The air cushion of sports shoes can prevent vibration, eliminate joint pressure, and give sports a safe guarantee.
Misunderstanding 10: Stick to exercise while sick.
This is one of the most dangerous misconceptions.
If you are unwell recently, you should suspend or reduce the amount of exercise.
Otherwise it will aggravate the disease and prolong the disease period.
If you experience dizziness, chest tightness, chest pain, shortness of breath and other symptoms during exercise, you should immediately stop all activities and call an ambulance if necessary. Do not hold on or wait, especially middle-aged and elderly people, to prevent sudden death due to exercise.
Myth 11: Stopping exercise is good for getting fat.
In real life, some people do get fat after they stop exercising.
However, the key to hair loss is not to stop exercise, but to still eat as much food as you did after the exercise, so that the transformation replaced by the food greatly exceeds the displacement of consumption, so it causes obesity.
If you stop transmission and absorb and reduce transmission, and reduce the conversion in food accordingly, you will not gain weight.
Misunderstanding 12: Any form is acceptable as long as it is exercise.
The choice of exercise should be based on physical health and physiological stages. Those with knee osteoarthritis and degenerative changes are not suitable for mountain climbing, stair climbing, and squatting.
Hypertensive patients are not suitable for hypertensive exercise.
Exercise must be carried out according to their physical conditions, especially for patients with chronic diseases, it is best to consult a doctor.
Myth 13: As long as you exercise, you may accelerate knee degeneration.
Degenerative changes in the knee joint with age are a natural phenomenon, but it is wrong to stop exercise completely.
People who do not exercise are susceptible to osteoporosis, muscle atrophy, lack of agility and coordination, and physical decline.
People who have peristalsis of the knee joint should try to reduce the load, walk long distances, and twist continuously. Do not practice running, jumping, squatting, etc.
It is best to choose sports that do not hurt the knee joint, such as swimming, cycling, walking, padding and so on.
Myth 14: Drinking alcohol during exercise fatigue can relieve fatigue.
After acute exercise, human body function will be at a high level, and then drinking and aiming at the human body will re-enter the ground to absorb alcohol, and then enter the blood, which will be more harmful to liver, stomach and other organs than usual.
Ethanol requires the liver to break down, consumes a large amount of vitamin B1, and aggravates muscle soreness after exercise.
Myth 15: I can’t, I can’t do it, I’m not confident.
Some people lack self-confidence in themselves and see that others exercise well and think that they are better than themselves; another idea is that they are ridiculed if they don’t do well.
In fact, these ideas are not necessary. For crowd fitness exercises, everyone’s starting point cannot be unified. The movement can be free. The emphasis is on persistence and the exercise effect.
Myth 16: Motor function decline is normal.
Many people in daily life can feel that the function of their physical activity is slowly diminishing without intervention, which is wrong.
Motor function exercises are the most effective way to retain function. If proper exercise is flexion, you can use your fingers to stretch your fingers, straighten your fingers, reverse your fingertips, and then relax and practice repeatedly.
Daily physical activity is also a flexing movement. Take counter-actions during exercise, do some stretching exercises after warming up, and stationary movements are very effective to slow down the rate of degradation.
Myth No. 17: During exercise, drink a lot of water when thirsty or dry mouth and endure not to drink.
As long as you have exercised, you will have this experience and feel thirsty during exercise.
Drinking plenty of water at this time will irritate the stomach, but it is not right to bear it. As long as you feel particularly thirsty, it means that your body is in a state of lack of water.
Even during exercise, you can replenish water properly to prevent physical exertion.
The method of replenishing water should be slow mouth swallowing. It should not be too much each time, and the water should not be too cold, as long as it can alleviate thirst symptoms, exercise within one hour to warm the water.
Myth 18: How to stop rest immediately during exercise.
During the initial exercise, a person’s heartbeat will increase, muscles and capillaries will dilate, and blood flow will accelerate. At the same time, the muscles will contract rhythmically, which will squeeze the small veins, so that the blood will quickly flow back to the heart.
If you immediately stop and rest at this time, the rhythmic contraction of the muscle will also stop, and the large amount of blood that originally entered the muscle cannot flow back to the heart through the muscle contraction. As the blood increases, the blood pressure decreases, and temporary brain lesions occur.Causes palpitation, shortness of breath, dizziness, pale, and even shock and fainting.
Myth 19: Take a bath immediately after a lot of exercise.
After a sharp exercise, the human body maintains a constant body temperature, blood vessels on the skin surface expand, sweat holes expand, and perspiration increases to facilitate heat dissipation. At this time, if a cold water bath is suddenly stimulated, the blood vessels immediately contract and blood circulation increases.If the body’s resistance is reduced, people are more likely to get sick.
For example, taking a hot bath continues to increase the blood flow in the skin. Excessive blood flows into the muscles and skin, resulting in insufficient blood supply to the heart and brain. Those who are light-headed are dizzy and those who are severely prone to shock. They also easily cause other chronic diseases.
Myth 20: Eat a lot of candy after exercise.
Some people feel comfortable eating sweets or sugar water after acute exercise, thinking that it is good to eat more sweets after exercise. In fact, eating too much sweets after exercise consumes a lot of vitamin B1 in the body, and people will feel burnout and appetite.Weakness, etc., affect the elimination of creatine and prolong the recovery time of the body.
Because vitamin B1 is involved in the metabolism of sugar, it can also help the liver break down creatine and make it excrete quickly.
Therefore, it is best to eat more foods containing vitamin B1 after each exercise, such as whole grains, vegetables, liver, eggs and so on.