Life lies in sports. More and more people realize the importance of sports. But do you know? Once you choose the wrong way of exercise, you may go into the wrong area, the more you practice, the more you get sick. So it's best to avoid the following common mistakes!
Error 1: don't keep the chart or log exercise mode. The record will tell you what level you have reached and when you should go to the next level. Paying attention to the improvement of your heart rate may also provide us with a kind of motivation. Check for 15 to 60 minutes after exercise. As our heart gets stronger and stronger, we will also see the heart rate The decline of the number.
Error 2: don't write down your goals. Studies have shown that people who chart short-term or long-term goals in detail tend to accomplish more.
Error 3: strengthen training the same muscles for several days in a row, which will often inhibit the proper recovery and growth of muscles. Slow down for 1-2 days before exercising the same muscle group.
Error 4: hold your breath. The right breathing is almost as important as the right form, exhaling when we get up and inhaling when we squat down.
Error 5: don't eat enough protein. In order to lose weight and become healthier, your plan should include heart training, strength training, and a low calorie, high protein diet with protein intake of about three-quarters of an average ideal body weight per pound; large amounts of protein can enhance the self-improvement effect of exercise, while helping the body reduce fat content without reducing muscle mass.
Error 6: distraction during exercise. Reading or watching complex TV shows actually slows us down. Instead, listening to music that enlivens us or trying to watch a sitcom might be a good choice (make sure your eyes and screen are level for the best viewing).
Error 7: ignoring flexibility and balance training. The flexibility and balance of the body is very important to maintain overall health.
Error 8: sit ups too much. Many people do sit ups to reduce abdominal fat, in fact, the effect of this exercise is not obvious, do too much but easy to damage back muscles. Don't overdo sit ups, and it's best to bend your knees.
Error 9: square dancing for a long time. With the improvement of the level, the middle-aged and old people pay more and more attention to physical exercise. As a popular square dance all over the country in recent years, it is deeply loved by the middle-aged and elderly people. Although the long-term square dance has brought a lot of benefits, there are still a lot of knee pain, waist sprain, ankle pain and many other problems. The symptoms of this group of patients are basically the same: there is no problem with daily activities, but the pain is obvious when climbing stairs or engaging in physical exercise. If they walk seriously, they will feel uncomfortable, and the pain will be relieved after a few days' rest.
Why is it easy to get hurt when dancing in the square? The reason is that square dance is becoming more and more difficult, and usually many body rotation and lower limb twist movements are designed. These movements have higher requirements for body center of gravity control, lower limb strength and stability. Often more than one or two hours of dance time, means that the long joint continuous use. In addition, due to the lack and neglect of sports protection knowledge, long-term and long-term square dance sports, it is inevitable that there will be damage in a certain activity.
The longer the dance time is, the better the difficulty is. Proper control of time and exercise intensity is conducive to the protection of knee joint.
Error 10: exercise hard and hard. Some elderly people think that the greater the intensity of exercise, the greater the amount of exercise, the more beneficial to health, so as to achieve the purpose of exercise.
But in fact, explosive exercise can lead to increased blood pressure, increased heart rate, myocardial ischemia and hypoxia. Exercise is more important than speed and intensity.
Error 11: "hot compress" after sports injury. Due to unscientific exercise or body discordance, ankle sprain and other conditions will be caused from time to time, local tissues will appear pain and swelling, some elderly people will immediately use the "hot compress" method, that can promote blood circulation, speed up the recovery speed.
The correct treatment of sports injury is: cold compress (such as ice) within 24 hours after injury, which will reduce the temperature in the injured tissue, shrink the capillary, reduce bleeding and exudation, which is conducive to control the development of the disease; after 24 hours, hyperthermia can accelerate the local blood circulation and achieve the curative effect of promoting blood circulation, dispersing stasis, reducing swelling and relieving pain.
