Be wary of rumors that are popular in the fitness world

Many people have encountered this situation - when they are passionately engaged in physical exercise, they suddenly heard some kind of remarks one day, which made you doubt about the current way of exercising and the effect, and thus some Hesitant and stop. Experts said that in fact, a lot of speeches are misleading, don't blindly listen to the letter, there is doubt that you can consult experts to find out the truth. Let us identify these rumors together !  

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Proverb 1 :

Girls exercise muscles and become muscle women

The right idea:

Similar to this rumor is the name of a book full of gimmicks such as "eight weeks to develop a muscle" and "three months to teach you to become a muscular man." The muscles are not well practiced, it requires a lot of training plus regular diet and rest. For example, when a person starts to learn tennis, he says to others, "I am worried that I can get the qualification for Wimbledon if I just practice it," or "I plan to start playing table tennis, but I don't want to participate in the Olympics. So how can you not let yourself get to the level of Zhang Yining ? " Doesn't this sound very ridiculous ?

52.jpg Proverb 2 :

Muscle growth reduces body flexibility and speed

The right idea:

In fact, most athletes need strength training, because the growth of the body's endurance, explosiveness, and speed is essentially inseparable from muscle growth. Only when the muscles are too strong will the body speed be reduced. What is too strong ? You have to lift up your double-weight object to talk about this topic again - of course, I don't think you need to talk about it at the time.

53.jpg Proverb 3 :

Running will increase calf muscles

The right idea:

An incorrect running posture will increase the calf muscles. For the correct running posture, please refer to the book "Running, how to run?" This book is the best running tutorial I have ever seen. Some people found that the calves and thighs became thicker immediately after running. I tell you, it's just that after the exercise, the legs are congested, causing the muscles to swell. It will be reduced to the original state after a dozen hours or days. Long-term running does increase the calf muscles slightly, because the nutrient absorption in this place will be better after congestion. But the speed of the long muscles is much slower than the rate of fat loss.

53-1.jpg Proverbs 4 :

People with abdominal muscles will have stronger abdominal strength than those without abdominal muscles.

The right idea:

Everyone has abdominal muscles, only to reveal problems that are not revealed, and the abdominal muscles are only related to body fat. The abdominal force of a person whose abdominal muscles are not revealed is not necessarily worse than that of a person whose abdominal muscles are exposed. The former may only be covered by fat in the abdominal muscles. In short, if the abdominal muscles are revealed, change direction and lose fat, instead of simply gaining muscle.

54.jpg Proverb 5 :

The higher the metabolic rate, the shorter the life expectancy, the more unhealthy people are.

The right idea:

Life lies in exercise! Exercise promotes skeletal muscle growth, treatment of chronic diseases, treatment of respiratory diseases, enhancement of cardiovascular function, and increase in bone mass!

8.jpg Proverb 6 :

Continuous movement for more than 40 minutes to reduce fat, exercise must sweat

The right idea:

The essence of fat reduction is not so complicated, that is, the calories burned are greater than the calories burned, as long as you exercise, it will consume calories. The same function as anaerobic exercise can reduce fat. In the same time, the exercise with the highest fat-reducing efficiency is HIIT ( high-intensity anaerobic intermittent exercise ) . In addition, there is no direct relationship between sweating and calorie consumption.

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Proverb 7 :

The long time is aerobic exercise, and the short time is anaerobic exercise.

The right idea:

The distinction between aerobic exercise and anaerobic exercise mainly depends on the training intensity and energy supply system. The high intensity is the anaerobic exercise because the energy supply of the anaerobic energy supply system is fast and the energy supply intensity is high. The nature of aerobic and anaerobic exercise is differentiated according to the proportion of the human body's energy supply system. Whether a movement is anaerobic and aerobic depends mainly on its energy supply system, depending on its intensity of exercise, and then depends on time. The intensity of exercise has basically determined the duration of a sport. If a sport is mostly anaerobic (phosphoric acid and glycolysis) systems, then this movement cannot be called aerobic exercise. This is the case with push-ups, as is basketball, baseball, and football.

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Proverb 8 :

Local fat reduction and local slimming are impossible

The right idea:

In fact, local slimming is present, but local fat loss does not exist, and fat loss is reduced all over the body. Simply talk about local slimming:

1. Stretching the fascia and relaxing the massage can make your calves or waist and abdomen slim down in a short time, but will not recover.

2. If your previous walking and running posture is not correct, if your walking and running are mainly based on the calf, then after correcting the walking position and running posture, you can achieve the effect of skinny legs .

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Proverb 9 :

The deadlift is powered by the lower back

The right idea:

The deadlift mainly relies on the extension of the hip muscles, namely the hip muscles and the muscles on the back of the thigh .

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Proverb 10 :

No deep squats, no hips

The right idea:

It is a rumor to say "no squats, no hips" here. It is not that squats can't be practiced on the buttocks. It is said that this sentence is too limited. It makes many people think that they can practice squats when they practice squats. Hip. In fact, squat is not a good exercise to train the hip muscles. This sentence is actually narrowing down the deep function. As for "hip-up", there are many training methods, such as "hip bridge", such as "hard pull". The hard pull of the buttocks is greatly underestimated !

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Proverbs 11 :

Protein powder hurts the body or only eats protein powder to grow muscles

The right idea:

These two rumors are positive and negative, one is demonized protein powder, and the other is deified protein powder. How to eat protein powder, what effect on the body, you need to see your training and your body's absorption. Everything is subject to the pace of training.

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Proverb 12 :

Squat knees can't exceed the toes

The right idea :

In fact, this is not known when it is popular. Everyone's physical condition is different. Forcing a squat can not exceed the toes. It is likely to cause some people to be injured, or let some newcomers feel at a loss.  

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Proverbs 13 :

The heavier the weight selected during training, the better

The right idea:

This is the most common mistake made by novices, and even many veterans will make such mistakes. This is a conceptual error that is difficult to reverse, but this concept is not correct.

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