66 Laws You CAN NOT Ignore in Fitness-1

1. The importance of warm-up exercises cannot be ignored:

Warm-up exercise is a preparatory activity that must be done before fitness. It helps your body gradually transition from a static state to an active state, and warms up the muscles, bones and cardiovascular system. The purpose of a warm-up is to increase body temperature, increase blood circulation, increase heart rate and breathing rate, and prepare your body for higher intensity activity, thereby reducing the risk of injury.

You can choose from a variety of warm-up exercises, such as running, brisk walking, cycling, jumping rope or doing dynamic stretches. The warm-up should last 5-10 minutes and be light but not overly strenuous. The focus is on gradually activating the muscles throughout the body, preparing the joints and muscles to withstand the stress of subsequent training.

2. Failure to skip appropriate breaks:

When it comes to fitness, proper rest periods are just as important as training. Rest periods allow the body to recover and repair, helping muscles grow and adapt to training stimuli. Excessive training and insufficient rest can lead to physical fatigue and overtraining syndrome, which can lead to injury and decreased performance.

After each set of training, it is very important to give the body enough rest time. Typically, rest periods between sets range from 30 seconds to 1 minute for weight training and 1-2 minutes between sets for cardio training. In addition, there should be sufficient rest time after daily training, and at least 7-8 hours of sleep should be guaranteed.

3. Don't just focus on a single training action:

Focusing on a single exercise can easily lead to overtraining some parts of the body while neglecting others. This can lead to muscle imbalances, increasing the risk of injury. At the same time, the training of a single action may also lead to the gradual weakening of the training effect.

For overall fitness results, total body training should be done, covering different muscle groups and movements. You can achieve a comprehensive workout by splitting up your workouts, concentrating on different parts of the body each day, or by using compound movements, which involve multiple joints and muscle groups at once.

4. Proper posture and form cannot be ignored:

Maintaining proper posture and form is critical during fitness. Incorrect form not only reduces the effectiveness of your training, but also increases your risk of injury. For example, lifting weights hunched over can lead to lower back and back injuries; kneeling in during squats can lead to knee problems.

When performing any movement, make sure your body is stable, maintain a natural position, and do not jerk, push, or use inertia. If you're not sure how to perform a certain movement correctly, it's best to seek guidance from a fitness trainer to learn proper technique and form.

5. Don't forget to drink enough water:

Keeping your body well hydrated is an important aspect of fitness that you must focus on. Exercise causes the body to sweat profusely, and the loss of water can lead to dehydration, affecting thermoregulation and athletic performance. Dehydration can also lead to dizziness, fatigue and decreased physical strength, and even endanger your health.

Make sure you're getting enough water before, during, and after your workout. Generally speaking, drink water 15-30 minutes before exercise, drink 150-250 ml of water every 15-20 minutes during exercise, and replenish lost water in time after exercise. Drinks containing electrolytes can also be beneficial during heat, high-intensity exercise, or prolonged exercise. Staying hydrated can help improve performance and ensure maximum fitness results. 


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