12 wrong way to work out

1，Strenuous exercise just after eating a coriander meal

After eating, the digestive organs need a large supply of blood. If you exercise at this time, the skeletal muscles are bound to steal a lot of blood, As a result, the digestive tract becomes ischemic. Not only the peristalsis of the stomach and intestines will be weakened, but also the secretion of digestive juices will be reduced. This will cause indigestion.

Suggestions: Generally speaking, for people who do not exercise regularly and those who are weak people, it is best to exercise 1 to 1.5 hours after meals, while strenuous physical sports competition, it is best to be carried out 2 hours after a meal.

2，Doing sports on a hungry stomach

Exercise on a full stomach is harmful to health, and exercise on an empty stomach is also harmful. Medical journal reports show that: exercise on an empty stomach can lead to dizziness and even vomiting, "exercise hypoglycemia", increasing the chance of accidental injury. It is recommended that you eat something easy to digest before exercising, such as bananas, raisins, etc., so that the discomfort caused by low blood sugar will not occur. This will prevent the discomfort caused by low blood sugar. To avoid large load injuries and stress on the body.

3，Like to show off at the beginning of an exercise

In front of others love to face, especially in front of beautiful women who always want to play big weights to get an eye, do not consider their ability, forcibly into the training that exceeds your load range. This can easily lead to muscle injury to muscles and ligaments, which will also cause psychological shadows for future training.

Suggestions: The beginners should start their workout with small weights, low loads, low difficulty, and simple movements. After the exercise, pay attention to the body stretching to prevent muscle soreness and stiffness.

4，No warm-up before strength training

Many people ignore warm-up movements and go straight into cardio and strength

training. This will not only make the muscles prone to injury but also make your

fitness effect is greatly reduced.

Suggestion: warming up raises the body temperature in the main parts of the body, allowing more blood flow to the muscles and prepare the body for strenuous activity.

5，Stopping abruptly after strenuous exercise

During strenuous exercise, the blood is concentrated in the muscles. The muscles of the limbs are strongly contracted, which will make a large amount of venous blood quickly return to the heart organs, and then send the nutritious arterial blood pressure to the whole body, the blood circulation is extremely fast. If you stop to rest right after strenuous exercise, a large amount of venous blood in the limbs will stagnate in the veins and the heart will become ischemic, and the brain will suffer from a lack of oxygen due to insufficient blood supply. dizziness, nausea, vomiting, shock, and other symptoms will occur.

Suggestion: After strenuous exercise, we need to slowly adapt our body to the changes in the intensity of training, so that the blood circulation tends to be smooth and avoid symptoms due to insufficient blood supply.

6，Exercise without hydration, after exercise, water wildly

After strenuous exercise, if you drink too much water at once because of thirst, it will make the content of salt in the blood will be reduced, and the P implicates low cellular osmotic pressure, resulting in the balance of sodium metabolism is out of balance, muscle cramps occur. Drinking too much water at once, if lying down to rest will affect the septal muscle due to extrusion Cardiopulmonary activity.

Suggestion: do not drink too much water after strenuous activity, should use

the "repeatedly drink less" method. The amount of sweating is different for each person, and the amount of water needed is also different. Just make sure you don't feel thirsty.

7，Always have a cigarette at the end of your workout

When you go back to the changing room, you can see some people smoking cigarettes and guiding others to work out, but they do not know that smoking after exercise is more harmful to the body is more harmful, while the poor absorption of oxygen also affects the organism recovery after exercise, making people more likely to feel fatigued.

Suggestion: Do not smoke after exercise to relieve fatigue. Blood circulation during exercise faster, smoking after exercise will cause the lungs and the whole body tissue to absorb

The increase of harmful substances will enter the body in large quantities and will undoubtedly bring much greater harm to the body's functions and tissues than the usual smoking. The carbon monoxide inhalation into the body increases the lack of oxygen to the vital tissues of the body, which leads to a decrease in exercise capacity.

8，Cooldown immediately after exercise

Some people figure _ when the pain, strenuous exercise just after, immediately into the air conditioning room or in the shade of the wind in the cool. This will take away a lot of heat so that the skin temperature is rapidly reduced, The reflex activity of the nervous system will cause vasoconstriction of the upper respiratory tract so that the local resistance to disease is reduced. As a result, bacteria and viruses that live on the mucous membrane of the upper respiratory tract will take advantage of the opportunity.

The bacteria and viruses on the mucous membrane of the upper respiratory tract will take advantage of the opportunity to multiply and cause colds, colds, and bronchitis.

Suggestion: After strenuous exercise, you should dry your sweat and wait for your body temperature to drop before taking a shower.

9，A few days without exercise, a year of practice

Usually will not do any big intensity training or basically did not do exercise, but suddenly a lot of exercise on the weekend. This will only make muscle strain, but also cause hidden damage to body organs. Besides, this kind of "overeating" type of exercise is not only ineffective, instead, but they are also prone to accidental physical injuries, more commonly known as joint injuries and tendon injuries.

Suggestions: _ 4 times a week, each time about an hour, so that the gradual exercise to get a healthy and good figure.

10，Eat a lot of food after exercise

After exercise, the blood in the digestive organs is relatively small and the digestion and absorption capacity is poor. If a large amount of food is eaten at this time, it is a great burden on the stomach and intestines. Some people even take beer as water after strenuous exercise. This can easily lead to a sharp increase in uric acid in the blood and lead to gout.

Suggestions: After a period of adjustment after exercise, digestive and absorption functions can be gradually restored.

11，Exercise even when you are sick

Some people work very hard and do not forget to exercise when they are sick. Many people think that for some minor illnesses such as headaches and fever, continue to exercise is a kind of "exercise therapy", sweating sickness will be faster. This is a dangerous concept. During illness, the body's immunity and resistance will be reduced. If you are not feeling well, you should suspend exercise or reduce the amount of exercise. Otherwise, it will aggravate the condition and prolong the period of illness.

Suggestion: If symptoms such as vertigo, chest tightness, chest pain, shortness of breath occur during exercise, all activities should be stopped immediately, do not brace yourself. Especially the middle-aged and elderly people, to prevent exercise-induced sudden death.

12，Though there was nothing wrong with staying up late

Fitness three elements: scientific training, adequate nutrition, adequate sleep, one of the three is indispensable. The hormones in the human body have a catalytic effect on muscle growth, secretion from the online 11-12 points into the highest value.

Suggestions: ensure at least 1 + 7 hours of sleep every day, that is, 7 hours of sleep at night and 1 hour of sleep during the day.