With the continuous improvement of living standards, people pay more and more attention to for people’s health, fitness consciousness stirring, to shape at the same time demand is higher and higher, or sculpting, weight loss or fitness training, more and more people began to exercise in his spare time, walked into the gym, or take part in all kinds of ball games, running, swimming, etc. In order to let more people keep fit safely, healthily, efficiently and consistently, here are some common mistakes in fitness.
Myth 1: Fitness is all about building muscle.
Nowadays, when it comes to fitness, many people think of muscle training, including many fitness trainers who also arrange training plans and movements for the exercisers around the goal of muscle hypertrophy. For example, one day do leg exercise, next time do chest exercise, next time do back exercise… For example, certain movements stimulate muscles better in the long head or the short head. It is a relatively narrow perception to equate fitness with bodybuilding.
Indeed, there is a segment of the population whose purpose is to build muscle, so there is no problem with adopting a muscular training program that increases muscle. However, after working in the industry for so long, I find that there are not many people who do bodybuilding training. Most of the fitness demands are not just to build muscles, but to sweat, get thinner and better shape, improve cardiopulmonary function and mental state, in order to be healthier. As a result, they were finally taken to exercise muscles by some fitness trainers and fitness experts. Fitness is a very broad concept, all kinds of ball games, dancing, yoga, running, swimming, lifting iron and so on, can be fitness, muscle training or bodybuilding is only a small part of fitness. Of course, this is not to say that muscle is not important. No matter how to exercise, first of all to clear their own fitness goals, and then targeted choice of sports can be.
Myth 2: Women Become “muscle Girls” after strength training.
Some guys will also say: “I have a little muscle line can do, don’t need big muscles!” Although I heard this voice frequently, I was patient enough to explain the principle behind it. It’s like the idea that you can work your way to riches. It’s not like you can become a “muscle girl” or a “muscle man” by doing muscle training.
In short, the goal of most women’s fitness is to make themselves slim and curvy, but not to gain muscle. In fact, women are less likely to develop muscle mass even after systematic strength training (except with anabolic drugs). Why? Muscle thickening needs to pay a lot of costs, needs to meet many conditions: first, training as the premise. It takes bodybuilding training to break down the muscles and overload them. Second, nutrition is fundamental. After training, it is necessary to have a good nutritional supplement and increase the content of protein on the basis of positive balance of calories, so as to repair the muscle well and provide raw materials for muscle growth. Third, rest is a guarantee. In order to better achieve excess recovery after training, it is necessary to rest enough time and sleep enough to better enable muscle growth. Fourth, there should be a certain level of male hormones. Because male hormones promote muscle growth.Because of the huge disparity in testosterone levels between men and women, women’s testosterone levels are less than one-tenth that of men. As a result, women do not have the internal environment to bulk up their muscles, and it is almost impossible to build the same muscles as men. Of course, there are many benefits to regular strength training for women, including greater fat loss, firmer skin, improved exercise capacity, and greater overall energy.
Myth 3: It takes 30 minutes to burn fat.
A lot of weight loss of friends will ask: whether aerobic exercise to do more than 30 minutes to burn fat?Or else the weight loss won’t work? This may be because of a popular fitness myth: you start out with a cardio workout that burns glycogen, and then you start burning fat after 30 minutes of glycogen depletion. So, reduce weight aerobics should do at least 30 minutes above. If it is to burn more fat, it is certainly more effective to exercise for more time, but it is certainly not true to say that aerobic exercise less than 30 minutes is not useful for weight loss. First of all, the content of glycogen in the body, including muscle glycogen, liver glycogen, blood glucose, etc., is still relatively rich. It is impossible to consume all of it in half an hour. If you consume all of it, there will be hypoglycemia, physical weakness, dizziness, and even fainting. So, half an hour of exercise is unlikely to deplete glycogen. Secondly, after half an hour of aerobic exercise, it is true that the proportion of fat energy supply will increase and the proportion of sugar energy supply will decrease, but the increase of fat energy supply is also very limited, and the intensity of exercise is the limiting factor of the proportion of fat and sugar energy supply. The main energy supply of the human body is mainly sugar, fat, and protein (rarely involved), and so on, all in a mixed way, it is almost impossible that there is only one energy material to supply energy, just the proportion of energy is different. In low intensity exercise, the proportion of fat energy supply is higher, the proportion of sugar energy supply is lower; During high-intensity exercise, the proportion of energy supplied by fat decreases and the proportion supplied by sugar increases. Therefore, for the people who reduce fat, it is often recommended to participate in a long time of low-intensity aerobic exercise. On the one hand, it is easier to be accepted by people, on the other hand, it is more conducive to promote lipolysis. It has no relationship with the amount of time. As long as you start exercising, you will have energy consumption, which is conducive to fat reduction.
