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Ten common mistakes of novice fitness

this article is written for you who are just starting to work out. Whether your goal is to lose weight or increase muscle, I hope you can avoid these mistakes.

Myth 1: don't practice at ordinary times, and practice hard at weekends

This is often the case for the overtime workers who are usually very busy at work. Every weekend, they go to the gym to practice for half a day, and they practice all over the body, hoping to make up for what they don't do at ordinary times until they are exhausted.

Whether your fitness goal is to lose weight or increase your muscle, this extreme approach will only make you far away from your goal.

In fact, you only need to spare three days a week and spend one hour a day for fitness. It's important to get used to it slowly. You'll find it's not that hard to keep fit.

Myth 2: daily practice is effective

Many new people have such an understanding of fitness that they have to practice every day to be effective. They can't fish for three days and bask in the net for two days. In fact, on the contrary, adequate rest is more conducive to the improvement of training level. According to the theory of over recovery of training, in the process of rest, our body's training level will appear a short period of time higher than the previous level, using the period of over recovery to train, the training level will continue to improve.

Generally speaking, novice training three times a week, every other day, the initial promotion is relatively fast. Of course, in the later stage, with the improvement of training level and recovery ability, four to five times a week can be arranged. But even if the training level is better, at least one rest should be arranged every week.

Myth 3: warm up is running

The most common way for beginners to warm up is to run, press their legs, and then put on weight. In fact, this warm-up is not sufficient, and can not really achieve the effect of warm-up. To really achieve the effect of warm-up, you must use dynamic traction, and after dynamic traction, do special warm-up of small weight according to your training content, such as squatting today, after dynamic traction of lower limbs, you can use two groups of small weight squatting first, and then up to the weight of your formal training.

Mistake 4: don't pay attention to relaxation after training

In addition to inadequate warm-up, another common problem for novices is that they don't pay attention to relaxation after training. Many novices have finished training, have a rest meeting, take a bath and go home with their bags. A complete training must include three parts: warm-up, formal training, stretching and relaxation.

Relaxation can relieve the tense muscles in our training and help to recover after training. It can also keep the muscles elastic and improve the flexibility of the body. With the improvement of flexibility, our training can be done more in place, and the training efficiency will be higher. For the methods of warm-up and stretching, see the relevant links at the end of the article.

Mistake 5: blind pursuit of heavy weight

This phenomenon mostly exists in boys. Sometimes when they get excited, they start to put a lot of weight on themselves, regardless of whether they can bear it or not. The result must be movement deformation, which increases the risk of injury.

In fact, the basic difference between the novice and the veteran is the ability to control the details of body movements. Take the squat as an example. In the case of exhaustion, the veteran will control the details of the action more, for example, he must not bend his back, buckle his knees, or turn his pelvis at the low end. On the basis of good control of these details, he will lift the barbell. And novice is, a bite of teeth, a closed eye on the top, regardless of the quality of action, up is victory.

Of course, the ability to control the details of your body must be based on long-term training, which novices do not have at present, so do not blindly put on heavy weight, the quality of action is the first.

Myth 6: how to practice

Local fat reduction does not exist, which is a common topic. Fat must be metabolized all over the body, not lean. You may feel that you have a lot of meat on your stomach, so you practice rolling your belly every day. But after a period of practice, you find that the meat on your stomach is not so little, but it's thinner in other places. Because, no matter what training you do, the body must use the whole body fat for energy supply. Of course, in some places, the fat is easy to be mobilized. In some places, the fat is particularly stubborn. Different parts lose weight at different speeds, which are determined by genes. It is difficult to change through training.

So if you want to reduce your belly, you must do some intensive and expensive exercises, such as squatting, hard pulling, lying pushing, and pay attention to diet, rather than just curling up every day.

Mistake 7: do not pay attention to the control of intermittence between groups

Many novices often have no idea about the interval between groups. After practicing a group, taking photos and chatting with friends, it may be more than ten minutes before they remember that their training has not been finished. This will inevitably lead to inefficient training.

Myth 8: fat reduction requires fasting training

Fasting training is really more conducive to burning fat, because in the case of fasting, the blood sugar level in the body will be lower, in this case, the proportion of energy supply of fat will be higher.

But there's also a downside to this: hypoglycemia, which is very dangerous. Therefore, novices do not recommend fasting training. They can eat some low GI carbon water such as whole wheat bread about half an hour before training to prevent hypoglycemia during training.

Myth 9: aerobic exercise only cares about time, not intensity

'running takes 45 minutes for the body to burn fat. 'this rumor doesn't know how many new people are doing aerobics. When it comes to weight loss, think of running, and then slowly go to the playground to run for 45 minutes. In fact, the significance of aerobic exercise for training is not to reduce fat, but to improve our cardiopulmonary function, which is the basis of all training.

An effective aerobic exercise must reach a certain intensity, slowly pile up time, not an effective aerobic training. General heart rate to monitor the intensity of aerobic.


Maximum heart rate = 220 age

Resting heart rate = heart rate in the morning after adequate sleep

Reserve heart rate = maximum heart rate resting heart rate

Aerobic target heart rate = (50% - 85%) reserve heart rate + resting heart rate

Myth 10: the more pain after training, the better training

The pain after training is called delayed muscle pain, which usually reaches the peak of pain in 24-72 hours.

Everyone has different feelings for tardive muscle soreness. Some people will feel it obviously, others will not. And with the increase of training experience, the pain will become weaker and weaker. Therefore, it is not the standard to judge whether the training is in place.

The real criteria for judging whether the training is in place are whether your plan is reasonable, whether the load is appropriate, whether the movement is standard, and whether the inter group rest control is strict, etc.

So, don't dwell on the pain after training, that doesn't mean anything.