Several ‘Useless’ Fitness Behaviors: Are You Wasting Your Time?
Fitness newbies often make mistakes, they always consider their common sense to be systematic fitness knowledge, without learning scientific fitness content, leading them to fall into various fitness misconceptions.
Some fitness misconceptions cannot inhibit fitness effects, can also harm one's health, and some can even cause fitness accidents, endangering life safety.
Below are 5 common mistakes made by beginners, which are wasting your time! How many have you?
Error 1People who are losing weight ignore strength training
During weight loss, many people will skip strength training, believing that it is only needed for muscle gainers. Some girls even think that strength training will make you become a muscle Barbie, which is a wrong idea. Muscle doesn't grow easily, and muscle will gradually decline with age.
During weight loss, if you simply do cardio and ignore strength training, muscle will also be broken down and lost along with fat. As your weight decreases, your basal metabolic rate will also decrease, making it difficult to develop a thin and easy-to-fat physique.
“While strength training does not exist, it can strengthen the body’s muscle mass, shape curves, and help improve metabolic rate, allowing you to burn more calories every day and achieve successful weight loss without gaining weight.
Without strength training, you will only become withered and lacking lines. Scientific fitness training should be a combination of strength training and cardio. Before cardio, do a set of weight training to exercise muscle groups, and then do cardio to shape a slender and tight figure.
Error 2
Fitness training has a certain time range. If you exercise every time for too short a time, the efficiency of shaping your figure will naturally be low. For example, if you don’t take a 30-minute brisk walk and a 20-minute run, compared to a person who insists on running for 1 hour every day, your calorie consumption will be only 1/3 of the person, and it will take the person one month to achieve your three months of exercise effect.
“When doing muscle training, if the training time is too short, it will not be effective in efficiently stimulating the target muscles, and the muscle growth cycle will also be longer, and the muscle growth speed will slow down, making it impossible to create a strong, lines-feeling physique.”
“Reasonably fitness nutrition, each time needs 60-90 minutes, at least weekly 3 times above, best is 4-5 times training, so that can improve fitness effect, efficiently create a good-looking figure.”
Error 3
Reasonable diet is more important than training. If you still indulge in eating and drinking during fitness, you are likely to consume too much fat and calories, leading to wasted training results. During fitness, you need to do fitness nutrition to improve fitness results. Muscle gainers need to ensure high-protein diets, avoid junk food, and reasonably increase heat intake, which is approximately 300-400 calories more than usual.
“For fat loss, you need to control heat, heat reduction is about 80% of the usual. Ensure low-oil and low-salt cooking, supplement high-fiber fruits and vegetables, and appropriate amount of carbohydrates, and sufficient protein intake. Only balanced nutrition can make you thin and healthy.”
Error 4
Many fitness beginners try to lift iron videos of fitness celebrities, and want to challenge big weights like them. This behavior is very dangerous.
“You don’t have that diamond, don’t do that porcelain job. Fitness requires gradual progress. While pursuing standard movements, slowly increase the weight. Choose 8-12RM weight to stimulate muscle growth. Don’t blindly compare.
“Everyone’s physical fitness is different, the endurance of weight resistance is different. Only by choosing appropriate weight can you walk further on the fitness road.”
Error 5
Many people don't stretch after fitness, and have muscle soreness the next day. The muscle recovery cycle will also be longer. Stretching after fitness is a very important step. It can relieve muscle soreness, prevent muscle congestion, and help to eliminate body toxins and promote physical recovery.
“Spending 5 minutes stretching after fitness is a very short time, but the benefits are multifaceted.”
