The wrong way of fitness exercise, fitness exercise is a good thing, but only by mastering the right way can we effectively achieve the purpose of exercise. Many people have made the wrong way to exercise. Let's take a look at the wrong way of fitness!
How to exercise effectively, at least three times a week, in order to enjoy the benefits of exercise?
Exercise 1 ~ 2 times a week will not bring lasting health benefits. Sean, a sports scientist at Rutgers University in the United States, believes that there should be at least three days of planned exercise every week. Studies have shown that sedentary will offset the benefits of any exercise. So, let's get started.
Lifting iron is an effective way to shape muscles.
Lifting iron is an exercise method of lifting weights with iron tools such as barbells and dumbbells. Lifting iron is a good way to strengthen muscle strength, but some women worry that it will become too strong. In fact, women produce much less testosterone than men, which means that no matter how much they exercise, they will not overstretch their muscles.
Lifting iron can't turn fat into muscle.
Physiologically, they are two different tissues. Fat is sandwiched between skin and muscles, and it also wraps organs such as the heart. Muscle tissue can be subdivided into three main types: smooth muscle, myocardium and skeletal muscle, which are distributed all over the body. What weightlifting can really do is to help you build muscles in and around any adipose tissue. The best way to lose weight is to combine a healthy diet with exercise.
Exercise is actually the most brain-healthy.
A large number of studies show that physical exercise is the best way to improve cognitive function. Researchers at the University of Maryland in the United States have found that aerobic exercise has unparalleled benefits for enhancing brain function. This kind of exercise is good not only for the brain, but also for the heart.
Plate support is the "trump card" to exercise abdominal muscles
Some people use sit-ups to practice abdominal muscles, but only for abdominal muscles, while flat support is to mobilize several groups of muscles on the side, front and back of the human body. Therefore, if you want to strengthen the core muscles, especially the abdominal muscles, then choose flat support.
The wrong way of fitness exercise
Error 1: Too much movement.
Although it is admirable to have a complete exercise schedule, rest is still necessary. Long-term, strenuous exercise and lack of sleep will increase the cortisol content in the blood, leading to an increase in blood sugar. The combination of these sugars with collagen fibers will lead to decreased skin elasticity, long spots and premature wrinkles. No matter how enthusiastic you are about sports, you should rest at least once a week 1 day.
Mistake 2: Bad body posture
Bad posture will destroy your spine and make you hunched forever. In order to avoid bad posture and wrong posture, you need to exercise under the guidance of professional coaches, who can calibrate the deviation positions of all parts of your body. Yoga, Pilates or ballet exercises can also correct bad posture.
Mistake 3: Only do aerobic exercise.
Although many people insist on exercising, they only do aerobic exercise. In fact, strength training can help you continue to burn calories when you are not exercising, and it can also help maintain muscle weight and make people look young.
Mistake 4: Ignore pelvic floor muscles
When you exercise, the pelvic floor muscle may not be the first muscle part you think of, but it is very important. Neglecting pelvic floor muscles can lead to abdominal fat and urinary incontinence in middle-aged women. In order to keep the pelvic floor muscles firm, Kegel exercise (levator ani exercise) can be done three times a day, with three groups each 10 times.
Mistake 5: Ignore high-intensity intermittent exercise.
High-intensity intermittent exercise is very effective in anti-aging. A study in the Journal of Cell Metabolism shows that the performance of mitochondria in the elderly who engage in high-intensity intermittent exercise has improved by 69%, which is helpful to improve the sensitivity of insulin and reduce the risk of diabetes. Therefore, it is necessary to carry out high-intensity intermittent exercise three times a week.
Mistake 6: Never decompress.
Practicing yoga and martial arts helps to keep your skin moist and shiny. You can also try meditation to relieve stress and anxiety.
Precautions for fitness at all ages Children and adolescents should avoid surprise training.
This age is an important stage of growth and development. People's bones have not yet formed and their muscle strength is weak. Some students usually have heavy schoolwork and lack of exercise. In order to achieve sports effect in a short time, they only do surprise training before the physical education exam, which is easy to cause problems. For example, excessive running can easily lead to periostitis of the medial leg, and some children will feel pain in the forefoot or heel, thinking it is "growth pain", but it is actually inflammation caused by excessive exercise. In addition, children with flat feet are not suitable for running too much. Some children practice piano under the supervision of their parents and repeat hand movements for a long time, which is easy to cause tenosynovitis. Therefore, children and adolescents should pay attention to avoid excessive activity stimulation, and it is best not to do too many repetitive movements and properly carry out diversified exercises.
Young people should not be too violent.
Young and middle-aged people have strong bones and strong muscle strength, but they are also vulnerable people. They usually like some highly antagonistic sports, such as basketball and football, which often lead to physical collision. Many people also like to play tennis and other sports that require a strong swing. Young and middle-aged people are prone to overexert when jumping and running, or sprains, fractures and other accidental injuries due to uncoordinated movements during spike and swing. Therefore, it is suggested that such people should not exercise excessively and pursue "winning" and "winning" excessively to avoid accidental injuries.
Old people should do what they can.
Old people often suffer from osteoporosis and muscle weakness, often accompanied by cardiovascular diseases, and are suitable for small-scale low-intensity exercise. However, even if such a movement is carried out, we must do what we can. Some grandmothers like to dance square dance, and sometimes they need to make a "toe pad" with one leg. Once the leg muscles are insufficient, it is easy to cause Achilles tendon sprain and fall. There are also many elderly people who are yoga lovers. Although the exercise is moderate and slow, there are also many postures that are not suitable for the elderly. Therefore, the most important thing for the elderly to exercise is to make a correct choice according to their own physical condition and take the principle of "doing what you can".
It's time for a brisk walk.
Walking can help athletes excrete excess fat, thus improving blood lipid level and preventing fatty liver. At the same time, it can also reduce the risk of hypertension, type 2 diabetes, heart disease and osteoporosis, and promote cardiovascular health.
It is recommended to do it 4 ~ 5 times a week for about half an hour each time. Be careful not to spend too long, especially not to exercise excessively for the sake of WeChat sports ranking.
Posture is very important. There is a heart rate formula. The correct gait should be to relax the neck and shoulders, hold your head up and chest out, and swing your hands left and right with the walking speed. Keep your back straight and abdomen slightly. Lean forward slightly when walking. Keep your feet on the ground and your toes on the ground.
What speed should I keep when walking?
There is a special formula for calculating heart rate, which can show whether the current speed is suitable for you. In the process, the best heart rate should be: (220- age) ×80%. For example, at the age of 20, his optimal heart rate for exercise is 160 beats/min.
Warm up and be fully armed. Warm up moderately before walking, start slowly, and then increase the speed when your feet are a little hot. Slow down slowly when you are near the finish line, and don't stop immediately.
There should also be perfect walking equipment. Shoes should be able to support the arch and heel, so that the toes have enough room to stretch, and the soles should be thick and elastic. Wear loose sweat-absorbing clothes; Bring water.
In addition, be careful not to exercise in windy places, especially the elderly. Try to choose a place with a better environment, such as a park, instead of taking the main road.
Ways to make thighs fit better
Sit against the wall
It's called kneeling against the wall. The exerciser stands with his back against the wall and moves his feet forward about one step. After posing, he put his back down and bent his knees until his thighs were parallel to the floor and 90 degrees from his upper body. Hold this position for 60 seconds. You may only last for a few seconds at first, and then you can slowly extend the training time. At the same time, you can also put your arms on the wall, which is more helpful to keep your balance. This training is aimed at 1 group for three times. Readers are advised to practice two groups every day.
Leg bending
Take a chair, stand behind the chair, bend your right foot, and keep your right heel pointing to your ass for a short time. Then, slowly put your feet back in place, repeat the above actions 10 times, and change your legs. Make 30 bends on each leg at a time. In order to increase the challenge, you can also bear the burden appropriately.
Leg lifting exercise
Stand still, hold both sides of the chair with both hands, keep your back straight, lift your right leg up and return to its original position 10 times, and then change legs. It is suggested that each leg should be lifted 100 times during each training.