Don't Fall for These 5 Types of Fitness Mistakes!

As the saying goes, fitness starts with fitness of the mind. This sentence means that before starting fitness, you should understand scientific fitness knowledge, not blindly train, or even think that your own common sense is a system of fitness knowledge, leading to falling into misconceptions.

Because some seemingly correct 'common sense' will not be effective if you don't master its key points, and it can also cause harm to the body. Everyone should pay attention to this.

For example, the following five common fitness mistakes are wasting time, take a look and see if you've been hit!

Error 1, dieters ignore strength training

When it comes to weight loss, especially for women, many people think of cardio, such as running, swimming, and cycling. They believe that strength training is only for people who want to increase muscle, thinking that if they lift heavy weights, they will turn into a big muscle block, like a golden Barbie. In fact, this is not what everyone thinks.

First of all, muscle doesn't grow as easily as you think.This is because women have lower testosterone levels due to physiological reasons, and even from the perspective of exercise volume, nutrition, and training methods, they are very different from men. It's difficult to turn into a big muscle. Moreover, from another perspective, strength training is very helpful for weight loss. Because a person's basic metabolism is higher, the burning rate is faster, and it's easier to lose weight. Strength training is the best way to increase basic metabolism.

Regular strength training can increase your basic metabolic rate by 6.8% to 7.8%.

Scientific fitness training should combine strength training with cardio exercise. Everyone can use this method.Error 2, each workout time is too short

Whether it's fitness or weight loss, there is a time range for exercise arrangements.

For example, for cardio, such as running, if you run for 15 minutes or 40 minutes, the heat consumption will have a big difference; for muscle strength training, if the training time is too short, it's not enough to effectively stimulate the target muscles, and the muscle growth cycle will become very long, and it's impossible to build a strong and textured physique.

A reasonable fitness time arrangement, whether it's for muscle gain or fat loss, it's recommended to first warm up, then strength training, then cardio, and finally relaxation. Fat loss requires a little less strength training, but high-intensity strength training will also play a significant role in fat loss.

Suggested time arrangement:

Warm-up for about 5 minutes, strength training for 30-40 minutes, cardio for 10-20 minutes, relaxation for 5 minutes, and the total training time is about 50-70 minutes.Error 3, diet is not controlled and managed well

No matter fitness or weight loss, three-quarters of the effort depends on the seventh of food. This shows the importance of diet. It doesn't mean dieting, but it means eating smartly.

Ingredient suggestions: focus on high protein, high fiber, and plenty of water.Avoid those high-calorie, high-fat, processed foods, such as fried chicken, chips, cookies, and chocolate.You can

Eat more natural fruits and vegetables, low-fat fish, seafood, soy products, beans, dairy products, sweet potatoes, corn, etc.These foods can be simply cooked and eaten, without much complexity, and are very effective for weight loss.Of course, you need to control your calorie intake, and even healthy foods will gain weight if you eat too much. Regarding how many calories to eat, everyone can refer to the following basic metabolic formula. The recommended daily calorie intake is generally not less than the basic metabolic value.

For women = 655 + (9.6 x weight in kg) + (1.7 x height) - (4.7 x age)

For men = 66 + (13.7 x weight in kg) + (5.0 x height) - (6.8 x age)

A reasonable diet is more important than training. If you indulge in eating and drinking during fitness, it's very likely that you will consume too much fat and calories, which will waste your training efforts.

Error 4, blindly pursue large weights

In strength training, the heavier the weight, the better the effect. If you choose a weight that you can control and can't exceed your ability to train, not only will the effect of the action be reduced, and the training efficiency will be reduced, but it will also cause injury.

Moreover, if you use the wrong posture for a long time, it will form a bad habit, and it will be difficult to change it later.

Fitness needs to be progressive, and under the premise of striving for standard action, gradually increase the weight, such as shaping the muscle circumference:

Generally, it is recommended to choose a weight of 8-12RM to stimulate muscle volume growth, don't blindly compare. (RM: The maximum number of times a person can perform a certain exercise in a certain weight)So whether it's a large weight or a small weight, as long as you follow the standard, and when you can't do it, you can still train to build muscle.

Error 5, fitness doesn't stretch

Many people think that stretching is useless and wastes time, so they rest instead.

In fact, for fat loss, especially for women who don't want to have thick legs, stretching can not only speed up the recovery of the body, promote local blood circulation, and stretch the muscles, it can also shape the leg lines. It's really complete only when this is done.

Suggested: stretch for 10-15 minutes after exercise, and each part can be stretched for 30s.

10-1530s