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Showing posts with the label Exercise Tips

Avoid These 10 Foods After Your Workout

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Getting started exercising can be daunting, especially if you're new to exercising. Do we exercise at home or go to the gym? Is jogging enough? Or do we need to mix things up? How often and at what intensity should we exercise? This is a minefield. Even if we do go all out, or we've been exercising for a while and we've figured it out, the next thing to tackle is our diet! Eat before or after exercise? Most camps will say to eat after a workout because doing so on a full stomach can lead to stomach cramps and a low energy workout as our bodies digest our food. But what do we consume when we are greedy and looking for food? Surprisingly, there are certain foods that are a real no-no after a workout for a variety of reasons, some of which may shock you. So here are 10 foods you should avoid in the immediate post-workout period, along with some ideas on what you should be eating…

Demystify Fitness Misunderstandings

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Demystifying fitness misunderstandings, you may have been wasting time and failing to develop a good figure! 1. Stop repeating the same exercise every day! Do you long for strong chest muscles? Or the pursuit of weight loss? In any case, repeating the same exercise every day will not lead to better results. Once your body adapts to this type of exercise, you'll hit a plateau where you won't be able to make further progress. If you want to quickly build a good figure, you need to constantly change your exercise methods, increase the difficulty of training, and challenge your body's limits. 2. Don't ignore the importance of rest! When pursuing muscle gain, some people overtrain, exercising 6 or even 7 days a week, expecting to accelerate muscle synthesis. However, doing so would be wrong. Lack of adequate rest periods can hinder muscle recovery and lead to decreased exercise performance. Excessive fatigue can also weaken immunity and increase the risk of infection. Theref

66 Laws You CAN NOT Ignore in Fitness-13

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61. Don’t ignore muscle soreness during training: We may experience muscle soreness after starting a new training program or increasing the intensity of our training. Muscle soreness is a normal physiological response, indicating that our muscles are undergoing new challenges and adaptations. While muscle soreness may make us uncomfortable, it doesn't mean we need to stop training. Rather, moderate muscle soreness is a part of the fitness process, and occurs as the body adapts to training. To avoid overtraining, gradually increase the intensity of your training to give your muscles time to recover. At the same time, you can perform moderate stretching and relaxation exercises to help relieve muscle soreness and maintain body comfort. 62. Don't greedily pursue training volume and ignore rest: In the process of fitness, we may be forced to greedily increase the amount of training due to the psychology of wanting to achieve the goal as soon as possible. However, it is very unwise

66 Laws You CAN NOT Ignore in Fitness-12

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56. You can't just pursue the frequency of training and ignore the quality: In fitness, many people may think that the higher the frequency of training, the better the effect. However, it is not advisable to only pursue the frequency of training and ignore the quality. The quality of training refers to the effect of each training and the correctness of the execution of movements. Reps and training time aren't the only measures of fitness performance. If performed incorrectly, injury may result or the desired training effect may not be achieved. Therefore, it is necessary to pay attention to the correct execution of the movements. You can ask the coach or watch the teaching video to ensure the quality of the training. 57. Proper dietary fiber intake cannot be ignored: Dietary fiber is a beneficial nutrient found in foods such as fruits, vegetables, and whole grains. Dietary fiber supports digestive health, aids bowel movements and prevents constipation. In the process of fitness

66 Laws You CAN NOT Ignore in Fitness-11

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51. Don't let emotional problems interfere with your training plan: Fitness is not only physical exercise, but also the adjustment of mood. Sometimes, we may experience emotional problems such as stress, fatigue, anxiety, etc., which may affect our training plan. When facing emotional problems, you must learn to release your emotions appropriately. You can regulate your emotions through exercise, meditation, and breathing exercises. At the same time, it is also necessary to understand that emotional problems are normal life phenomena, and do not blame yourself or be too depressed. If the emotional problems are serious and affect your daily life and fitness plan, you can seek professional psychological counseling and help. Keep a positive attitude, be able to persist in training better, and enjoy the happiness and pleasure brought by fitness. 52. Don’t ignore relaxation and soothing after exercise: After fitness training, many people may end the training directly, ignoring the relax

66 Laws You CAN NOT Ignore in Fitness-10

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46. Do not skip alternating between different types of training: In fitness, different types of training benefit different aspects of the body, so we can't limit ourselves to just one type of training. For example, strength training increases muscle strength, aerobic exercise improves cardiorespiratory endurance, and flexibility training increases joint flexibility. To achieve a comprehensive fitness effect, it is necessary to reasonably arrange the alternation of different types of training. A comprehensive training program can be developed that combines strength training, aerobic exercise, and flexibility training. This will not only avoid the monotony of training, but also enable the body to get a more comprehensive exercise.

66 Laws You CAN NOT Ignore in Fitness-9

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41. The importance of heart rate recovery and cooling off cannot be ignored: After a workout session, many people may rush to end it, ignoring the importance of heart rate recovery and cooling off. Proper heart rate recovery and cooling down can help us better relieve muscle tension and shortness of breath. After exercising, you can perform some simple relaxation movements and deep breathing to help the body return to a calm state. At the same time, gradually slow down the intensity of exercise and let the heart rate gradually return to the normal level. Doing so not only helps prevent discomfort such as dizziness and dizziness, but also helps us better adapt to the stimulus of training. 42. Don't just pursue low body weight and ignore the improvement of body fat percentage: Many people start exercising to lose weight and lose weight, but simply pursuing low body weight may not be enough. Body fat percentage refers to the proportion of adipose tissue in the body, which can better r

66 Laws You CAN NOT Ignore in Fitness-8

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36. Proper fitness testing and assessments cannot be overlooked: Proper fitness testing and assessment is very important in fitness. They can help us understand our physical condition and exercise level, so as to make a more targeted training plan. A fitness test can include testing aspects of the body such as flexibility, strength, endurance, and speed. Through these tests, we can understand our strengths and weaknesses and identify areas for improvement. During training, regular physical fitness tests can track your progress and adjust the training plan in time to make the training more efficient.

66 Laws You CAN NOT Ignore in Fitness-7

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31. Do not overcomplicate the exercises and techniques: In fitness training, we may be drawn to some advanced movements and techniques, thinking that they are more challenging and more effective. However, overly complex movements may not be suitable for beginners. Complex movements require higher technical requirements and physical coordination, which easily poses the risk of injury. Beginners should start with simple movements and techniques and gradually increase the difficulty. Mastering the correct posture and skills of basic movements can better lay a solid foundation for subsequent advanced movements. 32. Do not let fitness interfere with daily life and work: Fitness is to improve the quality of life and health, not let it interfere with our daily life and work. Sometimes, being too focused on fitness can cause us to neglect other important things, resulting in less productivity at work or less time for socializing. Arrange your fitness time reasonably so that you don't take

66 Laws You CAN NOT Ignore in Fitness-6

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26. Moderate exercise intensity cannot be ignored: In fitness, exercise intensity refers to the amount of energy we expend and the load on our body during training. Moderate exercise intensity is the key to achieving good fitness results. Exercising at an intensity that is too light may not achieve the desired results, while exercising at an intensity that is too heavy may overload the body and increase the risk of injury. How to control the moderate exercise intensity? We can refer to the "heart rate range method" to exercise. Generally speaking, the target heart rate range is 60% to 80% of your maximum heart rate. For example, if your maximum heart rate is 220 minus your age, your target heart rate for fitness should be within this range. This kind of exercise intensity can effectively make us progress while ensuring safety. 27. Don’t just focus on quantity and ignore quality improvement: In the process of fitness, some people may pay too much attention to the amount of exe

66 Laws You CAN NOT Ignore in Fitness-5

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21. Don’t ignore flexibility and stretching: Flexibility and stretching are equally important in fitness, yet many people may overlook them. Mobility refers to the range of motion of the body's joints and muscles, while stretching involves stretching to improve muscle flexibility. Mobility and stretching exercises can help us increase our body's flexibility, reduce muscle stiffness, and reduce the risk of injury. At the same time, they also help to improve posture, increase the efficiency of muscle movement, and make fitness movements more accurate and smooth. After every workout, don't forget to do proper stretching exercises, especially stretching for the trained muscle groups, which can help relieve muscle tension and soreness, and keep your body in better shape. 22. Benefits of not skipping cardio: Aerobic exercise refers to those activities that make our heart rate rise and last for a period of time, such as running, swimming, jumping rope, etc. Aerobic exercise has ma

66 Laws You CAN NOT Ignore in Fitness-4

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16. Don't ignore the body's signals and feedback: When exercising, our bodies are constantly sending us messages such as muscle soreness, panting, sweating, and more. These reactions are actually a normal phenomenon that the body produces during the process of adapting to exercise. Sometimes, we may feel muscle soreness, which is actually a signal of muscle growth, but if the muscle soreness lasts for too long or is too severe, it may be a sign of overtraining. Therefore, we must listen carefully to the body's signals and feedback, and make reasonable judgments. If you feel overtired, weak or unwell, you should reduce the training intensity or give your body adequate rest time. Maintaining good communication with the body can help us better control the training load and avoid injury.

66 Laws You CAN NOT Ignore in Fitness-3

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11. Don't blindly pursue weight at the expense of form: Some bodybuilders, in their quest for greater muscle mass or greater strength, may focus too much on lifting weight and neglect proper form. Sacrificing form in order to increase weight may lead to substandard movements, increase the risk of injury, and also affect the stimulation effect of muscles. The goal of fitness is not only to increase the weight, but more importantly, to effectively stimulate the muscles through the correct posture and form. Reasonably choose the weight that suits you, maintain the accuracy and stability of the movement, and gradually increase the load while ensuring the maximum fitness effect. 12. Don’t just focus on outer beauty and ignore inner health: The original intention of many people to start exercising is to improve their external image and hope to have a better-looking figure. While outer beauty is visible, the importance of inner health cannot be overlooked. Fitness is not just for appearan

66 Laws You CAN NOT Ignore in Fitness-2

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6. Don’t just go for quick results: In the fitness journey, many people want to see obvious results quickly, but they can't just pursue quick results. Fitness is a long-lasting and gradual process that requires time, patience and perseverance. Rapid methods of losing weight or gaining muscle are often unhealthy, can overtax the body, and are difficult to maintain long-term. Fitness is a process to improve overall health and posture, and should focus on developing good living and eating habits. Exercising regularly, eating right, and maintaining a stable and healthy weight will lead to longer-lasting results. Don't pursue too much quick success, but learn to enjoy the changes and progress in the fitness process.

66 Laws You CAN NOT Ignore in Fitness-1

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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.

The wrong way to recover after exercise

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Correct stretching after exercise can help muscles recover quickly, but using the wrong stretching method is not only a waste of time, some even lead to more fatigue. The stretching methods described below should be avoided as much as possible to avoid serious consequences. 1. Unnecessary stretching Athletes have been doing stretching in various forms since the dawn of competitive sports. This is no accident, as stretching has many, many benefits. The main benefit, without a second thought, is increased flexibility. The performance of various sports will be limited by the flexibility of the human body, and the combination of dynamic and static stretching is of great benefit to improve specific sports performance.

Avoid doing push-ups the wrong way

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Push-ups are a universal training action, there is no limitation of venues or equipment, and training can be performed anytime, anywhere. It is also a basic training action in many physical education classes, military training or physical training. But at the same time, it is an action that looks simple and is easy to make mistakes. Today, I will talk about the common mistakes of push-ups, and help everyone do standard push-ups. Mistake 1: Slumped waist

Wrong posture for pull-ups

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Pull-ups are a sport that everyone is very familiar with. Most people have been exposed to pull-ups since they were young. Many people also think that pull-ups are very simple, and they can learn them by themselves. But when you actually do it, you are far from the correct action by a thousand miles, and you make a lot of mistakes. So what are the wrong movements for pull-ups? Let's take a look at eight common mistakes in pull-ups and how to solve them! Mistake 1: Incomplete Ascent Many people do not finish the pull-ups. When pulling up, the cross bar is lowered a little above the top of the head. This is of course wrong. This kind of exercise will reduce the range of muscle contraction, and the muscles cannot be fully stimulated, which reduces the exercise effect. The correct way is to stop until the chin exceeds the horizontal bar when pulling up, and then pause for a while to descend.

The wrong ways to squat

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Insufficient warm-up, or even no warm-up when doing squats, will cause great harm to the body and easily cause danger. Especially heavy squats have high requirements on the heart and lungs, and it is necessary to fully warm up to allow the body to adapt. At the same time, warming up is also very important to protect the joints. 1. Insufficient warm-up, or even no warm-up. Insufficient warm-up, or even no warm-up when doing squats, will cause great harm to the body and easily cause danger. Especially heavy squats have high requirements on the heart and lungs, and it is necessary to fully warm up to allow the body to adapt. At the same time, warming up is also very important to protect the joints.

Wrong way to use dumbbells

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There are bound to be mistakes in fitness. When training chest muscles, back muscles and other muscles, dumbbell training occupies a pivotal position. Even if you are lazy to go to the gym, you can play dumbbells to train muscles at home while watching TV, but you know that dumbbells are not just "dead strength". Dumbbell Lifting Mistake 1: Insufficient Warm Up Do you think playing with dumbbells is an easy thing? If you just play with lightweight dumbbells a few times, of course, but if you want targeted training, muscle stretching is indispensable, which will help increase your flexibility and reduce the chance of injury.