Some people, due to their lack of understanding of the nature of sports, their own physiological stages and safe exercise, or their wrong understanding of sports, stick to wrong sports habits and actions for a long time, and it is difficult to achieve the desired effect. Even if some benign changes have occurred, they have caused injuries in other aspects of the body.

Myth 1: Take large amount of exercise and high intensity exercise at the beginning of exercise.

It is difficult for the body to adapt to a sudden large amount of exercise, which may cause severe fatigue, aches and pains all over the body, or lead to old diseases. It can also cause tendon and muscle injuries, and it is difficult to insist on long-term exercise. The correct exercise method is: start with small amount of exercise, small range and simple action, and let the body have a process of adaptation. This process is also called fatigue period, about half a month. Then gradually increase the amount of exercise, increase the range, and the action should slowly change from easy to difficult.

Myth 2: When I first do equipment training, I think that it is only when I do all the equipment once that I can get exercise.

In fact, it is not necessary to keep the equipment on the ground every time you exercise. That not only takes up a lot of time, but also because of the sudden excessive and strong exercise, there will be pain in the whole body, making it difficult to adhere to normal exercise. The correct way is to ask a fitness instructor or make an exercise plan according to your own situation, and achieve your fitness plan step by step in a planned way.

Myth 3: As long as you exercise more and do not control your diet, you can achieve the goal of losing weight.

This practice can only achieve the balance of calories in and out or not increase obesity. In fact, you can often drink sweet drinks, eat cakes, dried fruits, especially the dried fruits that can extract oil and foods with high calories, which can turn your hard work on weight loss into nothing. Therefore, in order to obtain a lasting weight loss effect, in addition to exercise, reasonable regulation should also be carried out on diet.

Myth 4: Fasting exercise is harmful to health.

Research has proved that moderate exercise, such as walking, dancing, jogging, aerobics and cycling, can help you lose weight in 4-5 hours after meals (i.e., on an empty stomach). This is because no new fatty acids enter the body at this time, and it is easy to consume excess fat, especially postpartum fat. The weight loss effect is better than that of 1 to 2 hours of exercise after meals.

Myth 5: Only sweating is effective.

Sweating does not sweat, and it cannot be used to measure the effectiveness of exercise. The sweat glands of the human body are different and can be divided into active type and conservative type, which is related to heredity. Warm up first is to adapt to the follow-up exercise, which is conducive to stretching to avoid damage. It is not necessarily sweating.

Myth 6: The greater the exercise intensity, the better the weight loss effect.

This is not the case. Research shows that the reduction of body fat depends on the length of exercise, not the intensity of exercise. Because at the beginning of all kinds of exercises, the first thing to consume is the glucose in the body. After the consumption of sugar, it starts to consume fat. However, after consuming sugar, strenuous exercise is exhausted and difficult to continue, so it does not consume much fat and cannot achieve the goal of losing weight. Only slow and steady lasting exercise can consume more calories to achieve the goal of weight loss.

Myth 7: Morning exercise is better than evening exercise.

In fact, in the morning, people's blood cohesiveness is high, and the risk of thrombosis is correspondingly increased, which is the peak of heart attack.

Myth 8: Muscles will not atrophy after a period of exercise.

A few weeks after the exercise stopped, the body tissues began to change, the muscles gradually atrophied, and the fat began to grow due to the consumption of calories. Therefore, exercise is not a once and for all thing. If you are forced to stop exercising, the interval should not be too long.

Myth 9: No matter what sport you choose, you are used to wearing one kind of shoes.

Sneakers should be selected according to different standards. Attention should be paid to functionality. Different shoes should be worn for different sports, which should fit comfortably. The air cushion of sports shoes can prevent vibration, reduce joint pressure, and provide safety guarantee for sports.

Myth 10: Exercise when you are ill.

This is a dangerous misconception. If you feel unwell, you should stop exercising or reduce the amount of exercise. Otherwise, it will aggravate the disease and prolong the disease period. If dizziness, chest tightness, chest pain, shortness of breath and other symptoms occur during exercise, all activities should be stopped immediately. If necessary, emergency vehicles should be called. Do not hold on or wait, especially for middle-aged and elderly people, to prevent sudden death caused by exercise.

Myth 11: Stopping exercise makes people fat.

In real life, some people do get fat after they stop exercising. But the key to getting fat is not only to stop exercising, but to still eat the same amount of food after stopping exercise, so that the calories taken in from food greatly exceed the calories consumed, thus causing obesity. If you stop exercising and reduce the calorie consumption, you will not gain weight if you reduce the calorie intake in food accordingly.

Myth 12: Any form of exercise is OK.

The selection of exercise items should be based on the physical health and physiological stage. Those with osteoarthritis and degenerative changes in the knee joint are not suitable for mountain climbing, stair climbing, squatting and other activities. Patients with hypertension and heart disease should not take too strenuous exercise. Exercise must be done according to your physical conditions, especially for patients with chronic diseases.

Myth 13: As long as you exercise, you may accelerate knee joint degeneration.

It is a natural phenomenon that the knee joint will have degenerative changes with age, but it is wrong to stop movement completely. People who do not exercise are prone to osteoporosis, muscle atrophy, lack of agility and coordination, and physical decline. People with knee joint diseases should try to reduce weight bearing, long distance walking, long standing, and do not practice running, jumping, squatting, etc. Choose sports that have no damage to the knee joint, such as swimming, cycling, walking, padding, etc.

Myth 14: Drinking alcohol during exercise fatigue can relieve fatigue.

After strenuous exercise, people's physical functions will be at a high level. At this time, drinking will make the body absorb alcohol faster and enter the blood, which will cause more serious harm to liver, stomach and other organs than usual. Ethanol needs to be decomposed by the liver, consumes a lot of vitamin B1, and increases the muscle soreness after exercise.

Myth 15: I can't do it, I can't do it, I have no confidence.

Some people lack confidence in themselves, see others exercise well, think they are better than themselves; Another idea is to be afraid of being laughed at if you don't do well. In fact, these ideas are unnecessary. For mass fitness activities, everyone's starting point cannot be unified. Actions can be arbitrary, focusing on persistence and training effects.

Myth 16: Hypokinesia is normal.

In daily life, many people can feel that the function of their body activities is slowly declining without intervention, which is wrong. Exercise of motor function is an effective way to retain function. For example, if you use your hands to bend your fingers more frequently, you can stretch your fingers, straighten your fingers with force, turn your fingertips upside down, and then relax and practice repeatedly. The daily physical activities are also mostly flexing actions. During the exercise, we take counter actions. After warming up, we can do some stretching and static actions effectively to slow down the degradation.

Myth 17: In the process of exercise, drink a lot of water when thirsty or have a dry mouth and endure not to drink.

As long as you have exercised, you will feel thirsty during the exercise. At this time, drinking a lot of water will stimulate the stomach, but it is not right to bear it. As long as you feel particularly thirsty, your body is already in a state of water shortage. Even in the process of exercise, you can also properly replenish water to prevent exhaustion. The method of rehydration should be to swallow slowly with a small mouth. It should not be too much water each time, and the water should not be too cold. As long as it can relieve the symptoms of thirst, it is good to warm the boiled water with exercise within one hour.

Myth 18: Stop taking a rest immediately during strenuous exercise.

During strenuous exercise, people's heart rate will be accelerated, muscles and capillaries will expand, and blood flow will be accelerated. At the same time, rhythmic contraction of muscles will squeeze small veins, prompting blood to flow back to the heart quickly. At this time, if you stop to have a rest immediately, the rhythmic contraction of the muscle will also stop. The large amount of blood that originally flowed into the muscle cannot flow back to the heart through muscle contraction. The increase of peripheral blood will result in lower blood pressure, temporary ischemia of the brain, resulting in palpitations, shortness of breath, dizziness, pallor, and even shock and fainting.

Myth 19: Take a bath immediately after a lot of exercise.

After strenuous exercise, in order to keep the body temperature constant, the blood vessels on the surface of the skin expand, the pores expand, and the perspiration increases to facilitate heat dissipation. At this time, if the cold water bath is suddenly stimulated, the blood vessels will immediately contract, the blood circulation resistance will increase, and at the same time, the body's resistance will decrease, making people prone to illness. However, if you take a hot bath, you will continue to increase the blood flow in the skin. Too much blood will flow into the muscles and skin, resulting in insufficient blood supply to the heart and brain. In the light cases, you will feel dizzy, in the severe cases, you will collapse and shock, and it is also easy to cause other chronic diseases.

Myth 20: Eat lots of candy after sports.

Some people feel comfortable eating sweets or sugared water after strenuous exercise, so they think it is good to eat more sweets after exercise. In fact, eating too much sweets after exercise will cause a large consumption of vitamin B1 in the body, and people will feel tired, loss of appetite, etc., which will 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 to decompose creatine so that it can be quickly discharged from the body. Therefore, after strenuous exercise, eat more foods containing vitamin B1, such as coarse cereals, vegetables, liver, eggs, etc.

Myth 21: Eat right after exercise.

Many people eat immediately after sports, especially the handsome boys who just came out of the gym. They feel very hungry at this time and eat immediately. In fact, this is very bad, because the body is still in a state of excitement after the fitness, and the blood vessels expand. Eating immediately will do great harm to the body. You should have a good diet between 30 and 90 minutes after exercise, especially for muscle training. At this time, you should add enough protein. For the body to absorb.