There are many rumors in the fitness circle, which often mislead novice fitness players. The novices have relatively little knowledge of fitness and do not have much common sense foundation. At this time, it is easy to fall into fitness misunderstandings, resulting in low fitness efficiency and even fitness.
These common rumors in the fitness circle are all IQ taxes. Do you really believe it?
Rumor 1: Fasting fitness to lose weight
Many people think that when you exercise on an empty stomach, your body will consume fat faster, making you lose weight faster. However, when exercising on an empty stomach, the body tends to lose energy. For example, running on an empty stomach after getting up early can easily cause hypoglycemia, and the running endurance will decrease, which is not conducive to weight loss.
The scientific fitness advice is: low-intensity exercise can be done on an empty stomach, but you must avoid fasting for mid-to-high-intensity exercise. For example, add some carb staple food for half an hour to 1 hour before fitness, so that you can have enough physical fitness for fitness.
Rumor 2, sweating means fat burning
Is sweat the tears of fat? Sweating does not mean that fat is burning, sweat is the performance of the body to regulate body temperature. The same is running training, we can find that the amount of sweat in summer is a lot, and the amount of sweat in winter will be reduced, but you can’t say that the fat burning efficiency of running in winter is not as efficient as in summer. In fact, the calorie consumption of the two is about the same. of. Therefore, we cannot measure the weight loss effect by the amount of sweat. This is a misunderstanding.
Therefore, wrapping plastic wrap and steaming to lose weight are a big misunderstanding of weight loss. Sweating is a manifestation of body water loss, which will cause weight loss, but it cannot break down body fat. Such weight loss will not make you really lose weight. . The key to weight loss is to increase the body's calorie gap, so that the body can break down more fat and make you lose weight slowly.
Rumor 3: fat can be converted into muscle
Fat is composed of triglycerides. It is an energy storage material and is relatively large. Muscle is composed of myofibrils. It is an energy consuming material. The muscle is relatively small. This is like the relationship between fat in pork and lean meat. They are Can't be transformed into each other.
If someone tells you that fitness is to convert fat into muscle, then this person must be Xiaobai. Fitness is to lose fat and increase muscle content, so that you can lose weight, increase the proportion of your body, and create an excellent body line.
Fat loss mainly relies on aerobic exercise to improve the metabolism of physical activity and break down excess body fat, which is subtraction. Muscle gain requires resistance training, that is, strength training to stimulate muscle growth, which is addition.
Rumor 4, running can damage the knee
We can see many people who insist on running and exercise, but many people will say that running will hurt the knees and be careful to run limps. This is a typical sour grape psychology. They don't have the will to persist in running, and they think that running will definitely hurt their knees.
The culprit of knee injury is not running and exercising, but sedentary sitting, sitting still for a long time, lack of exercise, knee joints will harden, rust, and scrapped ahead of time. Proper fitness exercise can move the joints, improve the lubricity of the joint soft tissues, and slow down the aging of the joints. Although running exercise will compress the joints, this kind of injury is benign. After training, the joints will be repaired and become stronger.
However, we must pay attention to adopting the correct running posture in order to reduce sports injuries, and people with a large weight base should choose running exercises carefully, because when running, the knees have to bear 2-3 times the weight of the body weight, which is not suitable for obesity crowd.