Six misunderstandings are common in exercise, don't make mistakes anymore!

1

Wat thirsty during exercise, drink water violently or stand without drinking

When you feel particularly thirsty, it means that the body is already in a state of water shortage. Even in the process of exercise, it can be appropriately replenished to prevent physical strength. Drinking water should be slowly swallowed, you should not drink too much each time, and don't be too cold. Pay attention to hydration before exercise, neutral and exercise.

2

After strenuous exercise, take a bath immediately

After the severe exercise, the human body is constant body temperature, the surface of the skin surface is expanding, the sweat holes are large, and the sweats are increased to facilitate heat dissipation. At this time, if you take a cold water bath, it will stimulate the blood vessels to shrink immediately, leading to the increase in blood circulation resistance. At the same time, the body's resistance is reduced, and people will be susceptible to illness. If you take a hot bath, it will cause excessive blood to flow into the muscles and skin. The heart and brain will insufficient blood supply to the heart and brain. It will make people dizzy, and it will be free of shock. It is also easy to induce other chronic diseases. Therefore, after the exercise, it is recommended to give the body a buffer time, and then take a bath.

3

If you don’t exercise for a long time, you will refine it when you have time

Suddenly, a large and high -intensity exercise will make it difficult for the body to adapt. Severe fatigue, sore body, can also cause tendon, muscle strain, and even sudden exercise death. The correct exercise method is to start with small exercise, small, and simple actions, so that the body has a process of adaptation. After about half a month, the amount of exercise is gradually increased, the movement intensity is enhanced, and the movements must be easy to difficult and step by step.

4

A pair of shoes to deal with all sports projects

Selecting sports shoes should pay attention to its functionality, carry out the movement of different projects, and wear different shoes. Sports shoes should be closed and comfortable. Seismic cushions can reduce joint pressure and bring more security guarantees.

5

Games will accelerate knee joint degradation

With the increase of age, the knee joint will develop degenerative changes. This is a natural phenomenon, but it is wrong to stop exercise. People do not exercise, prone to osteoporosis, muscle atrophy, and the body lacks agility and coordination, which reduces physical can. It is recommended to choose the right exercise according to the health of your knee joint. People with a lesion of the knee joint should minimize weights, walk long distances and stand for a long time, do not practice running, squats, etc. It is best to choose the movement of no damage to the knee joint, such as swimming, cycling, walking, etc.

6

The more sweating during exercise, the better the effect of weight loss

When many people start losing weight, they always say "my goal is how many pounds of weight loss", which is actually wrong from the beginning. Weight loss refers to the reduction of excess fat, and the weight does not necessarily decrease. The weight loss may be a reduction in fat, or it may be a reduction in weight loss (the weight of other ingredients other than the body, mainly muscle), the latter is not a scientific method of weight loss. It is advisable to control the body fat rate below 25%. If it is less than 10%, menstrual disorders may occur, causing iron deficiency anemia and reduced immunity. The weight loss caused by exercise in a large amount of perspiration is the loss of body fluids, and water is reduced, not fat. Generally, after hydration, weight will be restored again.

Author: Department of Sports Medicine, Huashan Hospital affiliated to Fudan University

Deputy Chief Physician Goyun Shen

Review: National Science Popularization Expert Library Expert

Ni Guoxin, Dean of the School of Sports Medicine and Rehabilitation of Beijing University of Sports University

Planning: Tan Jia

Edit: Yu Yunxi

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