Does going to the gym often give you a good idea of ​​fitness?
Take a look at these issues,
Perhaps you also misunderstood fitness.
Next will look for your misunderstandings in terms of concepts, diet, aerobics and strength!
NO.1 hope sports effect immediate
Experts point out that it takes at least one month for the sport to see results, such as muscle firmness, weight loss, etc., and thus it is particularly important to stick to it. To reach the goal, we must formulate appropriate plans and have enough patience.
NO.2. Ignoring assessment of physical condition
The more detailed you are about your physical condition, the more appropriate your fitness plan is. Do you know your body fat index and heart rate? If you do not know, then ask the fitness instructor to do a test for you, and then adjust the fitness plan based on the test results.
NO.3 has no determined fitness goals
Setting an expectation value has an invaluable effect on your implementation of the entire fitness program, because challenges and evaluability can help you to keep the plan to the end, and the good results you envision will always encourage you not to give up. Make a plan to lose 5 kg in a month, or reduce the waist circumference by 2 cm. Always keep it in mind while exercising. You will be more motivated.
NO.4 focuses on aerobic exercise and neglects strength training
In the process of achieving weight loss, strength training is as important as aerobic exercise. Strength training helps to build muscle. These lean muscle groups consume much more calories per day than fat. So if your muscle mass increases, even if you are at rest, the calories burned will increase accordingly. If you can combine both aerobic and strength training, you will certainly get better motivation.
NO.5 fitness training film is too difficult
Many people think that the greater the difficulty and intensity of exercise, the better the effect will be. This is not the case. Difficult training, such as fast-changing dance steps, will not only frustrate you but also cause you to be injured in sports. Remember, training at home is not like having a coach in class to correct your movements at any time, so be sure to watch out if the skill level of the sports instruction film matches your level.
NO.6 thinks too fat and shy to exercise in public
A survey shows that many women who have never been to the gym are surprised and happy to find that the women in the gym are not much stronger than they are. Walking bravely is the first step in your successful bodybuilding and slimming.
NO.7 afraid to grow too strong for strength training
In fact, do not worry. Women do not secrete large quantities of testosterone as men do. Strength training does not make women as strong as men. Strength training will only make your figure fit and improve your metabolism.
Don't take it lightly before getting the ideal shape of NO.8
No one can have a perfect body because "perfect" is a standard that does not exist. To change what you can change, such as stretching muscles and energizing the body to improve body shape as much as possible. You can be proud of your slender legs, slim waist, and sexy shoulders, not because your body is not as slim and sad as the model.
NO.9 measures the effect of exercise by sweating
Although sweating is a healthy manifestation, sweating is not sufficient as a measure of exercise intensity. Your heart rate and effort are the more important metrics.
NO.10 take 30 minutes to exercise abdominal muscles
In doing so, you waste about 28 minutes. In fact, you only need to spend 1 to 2 minutes to exercise your abs. The rest of the time you can use it for other sports.
NO.11 judges fitness results with numerical changes
The drop in weight figures is indeed an exciting thing, but it does not really explain the problem. The weight loss does not reflect the relationship between muscle and fat in your body. Muscles take up less fat than fat, so you may be completely skinny, with less body fat and more weight. The numbers do not tell you everything.
NO.12 with hat in the indoor sports
During exercise, very rural heat is distributed through the head. Wearing a hat during exercise will hinder the cooling process.
NO.13 Wear ordinary or even lace bras for exercise
If you don't have a proper bra to exercise your chest during exercise. It is easy to cause the chest to fall prematurely. Women with a small or medium chest shape can only wear a tight-fitting corset to understand the impact of exercise on the chest, but women with full boobs need a special reinforced sports bra to care for the chest.
NO.14 likes to compare with others
Considering that "she is more effective than me", this is unfounded. Because you did not know her physical condition, how do you know that she was not an Olympic athlete before? Do not consider other people, concentrate on your own plan, and set goals that meet your own level. This is what you need to do most. You are reducing your weight, not others.
NO.15 ignore the body signal
There are many causes of body pain and fatigue, which may be due to injury or illness, or lack of sleep. After understanding the reasons, rest and adjust, and pay attention to changing the fitness program so that the weak part can be fully rested. Pay attention to the body's signal and use it as a guide to exercise to truly train your body.
NO.16 holds a negative attitude
If you have always had a negative attitude: "I am so vulnerable", "I must not reduce it." You do become very fragile, and you really can't keep going. These negative attitudes will completely knock you down. If you wait too long to let you down, it is better to rely on the realization of short-term goals to stimulate morale. If you work hard to find positive changes, you will be able to find them.
NO.17 only pay attention to physical changes brought by exercise
The effect of exercise is not only reflected in the enhancement of physical fitness. The latest survey shows that a 10-minute moderate training can improve mood and make people feel happy. In addition to improving the quality of sleep, exercise can also increase the ability to relieve stress.
NO.18 let the body directly exposed to the natural environment
Too hot, too cold, or too wet can affect exercise. Learn to protect yourself with your coat. No matter how the temperature of the outside world changes, you'd better not expose the skin directly to prevent the loss of water and cause physical discomfort.
NO.19 does not wear sunglasses
Ultraviolet rays not only harm the skin but also hurt the eyes. So wear sunglasses whenever you are outdoors. It is also best to wear sunglasses that absorb long UV and short UV lenses.
NO.20 sports equipment failed
Wearing sports shoes and sportswear for many years has lost its protective effect on the body.
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