Although fitness is good, it is also easy to make some mistakes. Here is a summary of some common mistakes in fitness. In no particular order, please make the right choices as appropriate.
Ignore Warm-Up And Cool-Down Exercises, Stretch Muscles, And Move Joints.
Before exercise, you must warm up first, then dynamically stretch and move joints. If you do equipment exercise, you need to do a set of equipment warm-ups before officially starting equipment exercise. If you do aerobic exercise directly, you must gradually increase the intensity of the exercise. If you do equipment exercise, Then do aerobic exercise, and the intensity of aerobic exercise should also be gradually increased.
After finishing aerobic exercise, you should do a cool-down exercise and gradually lower your heart rate until it is close to the heart rate of brisk walking, and then drop to the heart rate of normal walking. Then statically stretch the muscles and move the joints; after finishing the equipment exercise, you should also statically stretch the muscles and move the joints, then do a small amount of aerobic exercise, and finally end the exercise.
Whether it is a single exercise or long-term exercise, you must gradually increase the intensity of exercise and not rush for success. Whether you are losing weight or building muscle, you must be prepared for long-term exercise.
During a single exercise, warm up with equipment before officially starting the exercise with equipment. During aerobic exercise, start with a lower intensity and gradually increase the intensity. After the first stage of exercise, gradually increase the intensity of exercise. When exercising with equipment, increase the weight appropriately, extend the exercise time, and increase the number of movements, groups, and times appropriately. During aerobic exercise, increase the intensity appropriately while ensuring that the heart rate is within the appropriate exercise range. Run more volume and increase the pace appropriately.
Pay Attention To Nutrition
Adjust your diet structure, choose a diet that is compatible with your fitness goals, and develop healthy work and rest habits. During the weight-loss period, use low-carb and high-protein diets, light fasting, eight-hour fasting, ketogenic diet, and other dietary methods. During the muscle-building period, use high-carb and high-protein diets. An unreasonable diet will reduce fitness results.
Dieting to lose weight is the wrong way to lose weight. Methods such as fruit weight loss, vegetable weight loss, and the use of weight loss pills are also wrong ways.
Choose a suitable training plan.
Neglecting or not having a training plan is one of the reasons for fitness failure. Whether it is a fitness schedule or an experienced fitness practitioner, there are different fitness plans, and it is very important to suit yourself. Blindly pursue large amounts of exercise. Exercise volume is one of the indicators of fitness, but it is not the only indicator. When exercising with equipment, choose the weight with the strongest sense of muscle power. Blindly pursuing heavy weights is more likely to cause injuries; when running, swimming, skipping, and cycling, make sure your heart rate matches the purpose of the exercise before considering speed and other indicators. Speed ignores heart rate.
No muscle control of the equipment is used during equipment exercise.
The purpose of equipment exercise is to build muscle or shape the muscles. It is to exercise the muscles, not to complete the predetermined number of sets and quantities of movements. You must learn to use your muscles to completely control the equipment, rather than being controlled by the equipment. This is reflected in the equipment training. Except for bodybuilders who specialize in explosive power, they mainly do not rely on explosive power to complete the movements. The completion time of the movements is slightly longer, and emphasis is placed on eccentric force generation.
Ignore Small Muscle Group Exercises And Core Strength
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Although small muscle groups generally do not require special training, they should be properly exercised during exercise. This is especially true for bodybuilders who have limited range of motion in their joints, experience pain or discomfort and are worried about injury. For example, rotator cuff muscle problems can easily lead to shoulder joint injuries, and weak hamstring muscles can easily lead to knee pain.
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Bodybuilders with these problems should spend 30-45 minutes every week specifically exercising small muscle groups.
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Core strength mainly includes the muscles of the waist, abdomen, and buttocks. Many people pay attention to abdominal muscles and buttocks exercises but ignore the waist muscles. Weak core strength will increase the chance of waist injury when doing exercises such as squats, deadlifts, running, and cycling.
Concentrate and don’t fuss
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Many people go to the gym but fail to achieve the desired results, and half-hearted fitness is one of the reasons. This is manifested in not focusing on fitness, doing things hastily during exercise, and not paying attention to equipment weight, amount of exercise, exercise time, and other indicators. Chatting with people and taking too long breaks during fitness.
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Always want to take shortcuts, believe in all kinds of "fitness rumors", and are unwilling to do the most basic training. There are no shortcuts in sports, but some people want to take shortcuts and pursue efficiency excessively. The pursuit of efficiency requires a certain fitness foundation. Without a foundation or a weak foundation, the blind pursuit of efficiency will only lead you astray.
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Only do "partial" exercises and ignore your body's shortcomings. Men tend to exercise their upper body and neglect their lower body, butt, and leg exercises, while women tend to do the opposite. Squats are the most tiring of all fitness exercises. Many people are afraid of squats, causing their leg muscles to become weaker and weaker. Many people who like running ignore equipment exercises.
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Most people have weak core strength, especially weak waist muscles. They intentionally or unintentionally neglect the waist muscles during exercise, which eventually leads to waist injuries. After exercising, you will inevitably discover the shortcomings of your body. Making up for these shortcomings in time can effectively reduce the chance of injury.
Crazy fitness on weekends.
I don’t work out on weekdays, I only go to the gym on weekends. Exercise needs to be regular and only do fitness on weekends. Although it can improve physical fitness to a certain extent, it is far less than regular fitness. To gain muscle and lose fat, you need to exercise regularly.
Don’t pay attention to breathing.
Generally speaking, exhaling when exerting concentric force and inhaling when exerting centrifugal force can reduce the load on the heart and is beneficial to heart health. You can inhale when exerting concentric force, or exhale when exerting centrifugal force. The key depends on your personal breathing habits. It is also okay to hold your breath appropriately during the exertion stage when heavyweight or failure occurs. Beginners often hold their breath when exerting force and need to gradually increase their strength to breathe freely. When exercising with equipment, use chest-abdominal breathing or abdominal breathing to ensure that you inhale enough oxygen, ensure the frequency of movements, and adjust the breathing rhythm at any time.
Be sure to use abdominal breathing during aerobic exercise. Abdominal breathing is characterized by large, stable breathing volume and good energy storage effect. However, the breathing time is long and may not match the equipment exercise movements. Therefore, it is better to use thoracoabdominal breathing during equipment exercise.
Blindly learn movements without paying attention to the details of the movements. The performance is particularly outstanding when exercising with equipment. Take the barbell bench press as an example. Many novices only know how to push the barbell up and repeat it, but do not know the details such as shoulder sinking, which often leads to injuries. When running, they only know about running, but not about cadence, stride length, heart rate, and other indicators. Some people want to improve their running performance after understanding these indicators, but they do not know how to train, and they do not know indicators such as air time, left and right balance, and touchdown time. These require continuous learning. You cannot just watch what others do and do it yourself.
Single Action or Movement Method.
When exercising with equipment, you need to change one or two movements every 3-6 months. For example, you can usually exercise the quadriceps muscles by doing barbell-free squats, inverted pedal machines, seated leg presses, and lunges. You can also do Hack squats and walk-in lunges.
When dieters encounter a fat loss bottleneck period, they should change aerobic exercise methods, or increase exercise intensity and extend exercise time.
16. Use inertia or borrowed force when exercising with equipment. When exercising with equipment, muscles must be used to control the equipment, and inertia and other muscles cannot be used to assist in exerting force, otherwise the exercise effect will be reduced. For example, when exercising the deltoid muscles, avoid overexertion of the upper trapezius muscles.
Plank support to slim down the belly.
Plank support exercises the transversus abdominis, which only has a certain effect on the protrusion of the lower abdomen caused by weakness of the transversus abdominis and sagging of intra-abdominal organs. It is almost ineffective to protrude the lower abdomen due to anterior pelvic tilt, forward pelvic shift, and constipation. Plank support will not lose excess fat. The truly effective way to lose fat is to adjust your diet, exercise with equipment, and moderate-intensity aerobic exercise, among which moderate-intensity aerobic exercise has the best effect.
Lose weight wherever you want. Fat is distributed under the skin and around internal organs all over the body, and there is no local fat reduction. If you want to lose fat in a certain area, you must increase local muscle mass appropriately on the premise of overall fat reduction to truly achieve the purpose of local fat reduction.
Only focus on weight and ignore body fat percentage, visceral fat level, and muscle mass. To measure whether you are overweight, you need to look at your BMI. The body fat percentage for men is 15-18, for women, it is 20-25, and for those over 30 years old, it can be up to 30, which are all normal body fat percentages. Visceral fat does not exceed The higher the muscle mass, the leaner you look and the easier it is to develop a lean physique. Even if you are slightly overweight and your body fat percentage and visceral fat level are within the normal range, you don’t need to lose fat. On the contrary, even if your weight is normal but one of the body fat percentages or visceral fat levels exceeds the standard, you still need to lose fat.
Fat is converted into muscle. Fat is two completely different substances, both of which can provide energy to the body, but cannot be converted into each other.
