National Fitness Day： Have you fallen into these fitness misunderstandings？
Today is National Fitness Day. Fitness has become a part of many people’s lives. Whether it’s exercising muscles in the gym or long-distance running outdoors, whether it’s asking a coach for one-on-one guidance or practicing on the fitness APP … … Many people have joined the fitness army.
"Healthy China Action (2019— "2030)" shows that the proportion of urban and rural residents who regularly participate in physical exercise in China is 33.9%, and it is proposed that "by 2022 and 2030, the proportion of urban and rural residents who meet the" National Physical Fitness Measurement Standard "is not less than 90.86% and 92.17% respectively; The proportion of people who regularly participate in physical exercise reaches 37% and above and 40% and above. "
How to achieve this goal? Healthy China Action Initiative: Encourage moderate-intensity exercise for more than 30 minutes three times a week, or accumulate 150 minutes of moderate-intensity or 75 minutes of high-intensity physical activity. Try to move as much as possible in your daily life, and achieve 6000 ~ 10000 steps of physical activity every day.
Life lies in sports, and sports emphasize science. In the era of national fitness, a positive attitude is important, but the ways and means must also be discussed. These fitness misunderstandings must be known!
Myth 1: insist on walking 10 thousand steps every day
Fast walking (or brisk walking) with 10,000 steps is quite different from slow walking (or daily walking) with 10,000 steps. Studies have proved that the exercise effect can be achieved by 5000 steps of brisk walking with moderate intensity or above every day. If you walk slowly, it will have little effect on cardiovascular system and lower limb muscles, but if you walk enough steps, you can also improve blood sugar and blood lipid to some extent, which will help reduce the tension of sympathetic nerve and improve blood pressure.
Suggestion:
"Healthy China Action (2019-2030)" points out: Try to exercise as much as possible in daily life, and achieve the physical activity of 6,000 ~ 10,000 steps per day. Everyone can gradually increase the number of effective steps per day according to their own situation, without deliberately pursuing the goal of 10 thousand steps per day.
Myth 2: Do not do preparatory activities to organize activities.
Many people only pay attention to the exercise itself, but ignore the preparatory activities and finishing activities. Warm-up activities can mobilize physical function, improve exercise efficiency and reduce the risk of sports injuries. Drafting in finishing activities is an important link to relieve muscle soreness after exercise, prevent muscle fatigue and prevent sports injuries.
Suggestion:
Warm-up activities before exercise: 5-10 minutes aerobic exercise+dynamic drafting; After exercise, do finishing activities: low-intensity aerobic exercise+drawing one by one for the whole body muscle groups. Each group of muscles should last for 30 seconds to 60 seconds and be repeated for 2-3 times.
Myth 3: Running will thicken the calf.
After running for a long time, many people will feel that the muscles in the back of the calf are sore and think that the calf is getting thicker. This is actually an illusion caused by fatigue and increased blood flow after frequent exertion of calf muscles. As long as the correct and effective drafting method is adopted, this feeling will disappear. Moreover, long-term participation in long-distance running training can also make the calf thinner.
Suggestion:
To achieve the effect of changing your body shape through long-distance running, it is recommended to do aerobic running for 30 minutes or more frequently, and remember to stretch your muscles after running! Stretching method: straight leg back flexion (with the help of steps), leg back flexion (with the help of walls), and leg back flexion (with the help of stools or railings).
Myth 4: Enthusiastic about a single sport.
Long-term participation in a single project will be deficient in the development of some physical qualities, and will also produce certain loads on some parts of the body, thus causing fatigue and easily causing sports injuries.
Suggestion:
Participate in more sports and try to change the ways and means of exercise to further improve the exercise effect.
Myth 5: Badminton hurts the knee.
Because there are more jumps and sudden stops and sharp turns, the strength and stability of muscles around the knee joint are required. This makes many people mistakenly believe that badminton has certain damage to the knee joint. In fact, the cause of knee joint injury is not badminton itself, but the lack of necessary scientific fitness knowledge.
Suggestion:
Before playing, warm up for more than 10 minutes with high intensity, and then play badminton after sweating slightly and getting hot. Try to distribute the amount of exercise reasonably in a week, control the time of each exercise, and avoid excessive exercise at a time.
Play ball step by step, pay attention to the strength exercise of muscles around the knee joint, improve physical fitness and prevent injuries.
Myth 6: The longer you exercise, the better.
Exercise is good for health, but the longer the exercise, the better. Excessive exercise often brings harm. For example, chronic injuries such as "tennis elbow", "meniscus wear" and even acute sports injuries such as "Achilles tendon tear" are mostly caused by long-term excessive exercise, which gradually accumulates and manifests itself in the form of acute pain.
Suggestion:
Control the frequency and time of each exercise. "Healthy China Action (2019-2030)" points out: Encourage moderate-intensity exercise for more than 30 minutes three times a week, or accumulate 150 minutes of moderate-intensity or 75 minutes of high-intensity physical activity.
Myth 7: Sit-ups can reduce stomach.
As the name implies, "reducing belly" is to reduce the fat accumulated in the abdomen. The main function of sit-ups is to strengthen abdominal muscle strength by exercising abdominal muscles. It is a common simple and effective abdominal muscle exercise method, but it has no obvious effect on reducing the local fat content in the abdomen. For daily fat reduction, aerobic exercise and strength exercise involving whole body and large muscle groups are recommended first.
Suggestion:
"Reducing the stomach" might as well start with increasing consumption and reducing intake at the same time — —
Increase consumption: (1) Get up and stand up or exercise lightly for 5 minutes after sitting for half an hour; (2) Increase energy consumption by walking to and from work, reaching the recommended amount of 30 minutes or more twice a week; (3) Practice push-ups, leaning against the wall, squatting, jumping in and out in the free time in the morning, middle and evening of the working day. If conditions permit, you can increase the action exercises such as belly rolling (sit-ups) and two-headed lifting; (4) Do outdoor activities such as riding and climbing with your family or choose ball games on weekends.
Reduce intake: (1) Pay attention to breakfast, moderate Chinese food, control dinner, and avoid reducing fat by dieting; (2) Snacks should be eliminated during non-meal time, and the number of dining out and buffet should be reduced as much as possible. (3) We should develop good sleep habits and form regular sleep.
Myth 8: Reduce fat and only do aerobic exercise.
When it comes to reducing fat, many people will choose aerobic exercise such as swimming and running.
Under normal circumstances, 30-60 minutes of moderate-intensity aerobic exercise can effectively burn body fat and achieve the purpose of reducing fat accumulation. However, if you want to achieve a better effect of exercise to reduce fat, besides aerobic exercise, you should also scientifically match other exercise methods, such as strength training. Strength training can improve the resting metabolic rate of the human body by increasing muscle content, so that the human body can consume more fat after exercise and achieve better fat reduction effect. In addition, high-intensity intermittent exercise is also a good choice for weight loss. From the perspective of energy consumption, high-intensity intermittent exercise can consume more calories per unit time because of its high exercise intensity.
Suggestion:
Scientific combination of aerobic exercise, strength exercise and high-intensity intermittent exercise is more conducive to reducing fat!