with the development of science and technology, the research on sports fitness is increasing, and some new concepts replace the old ones. In this regard, people who like fitness often have doubts. Recently, the American MSN website, combined with the latest international research, interviewed authoritative experts to distinguish right and wrong of 9 popular fitness concepts and analyze them.
1. Aerobic exercise consumes the most calories
the traditional concept holds that aerobic exercise consumes the most calories, which is just the opposite of many recent research results. Research has found that strength training consumes more energy than aerobic exercise. Strength training not only helps to strengthen muscles, but also better promote metabolism. Long term persistence helps to burn fat. Research shows that the process of energy consumption continues even 36 hours after the end of strength training.
2. Exercise can reduce fat
although exercise can not prevent fat accumulation, it can consume fat in the body. Participating in various energy consuming sports, supplemented by a correct diet, will help to reduce the fat content in the body and make the body slimmer. Robert middot, a kinematics expert at Michigan State University; Professor Olson suggested that more exercise should be carried out for the parts that are easy to accumulate fat, such as hips and thighs, and don’t ignore the muscle training of other parts of the body. In addition, strength exercises for tendons are also important.
3. Stretch first and then run
some studies claim that excessive stretching before running is easy to harden the ligaments and get injured, but it is still necessary to tighten the joints and ligaments & ldquo; Open & rdquo;. Robert & middot, an American physiotherapy expert; Dr. musch suggests jogging for 5-10 minutes before running, and then stretching for 30-60 seconds.
4. Running a marathon is easy to get heart disease
a study in Canada in May 2009 confirmed that a marathon does cause damage to the heart in the short term, but after a week’s rest after running a marathon, the heart function can return to normal without leaving problems. Before taking part in the long-distance race for the first time, be sure to ask the doctor for advice and receive sufficient training before the race. After all, the biggest danger of running a marathon is that the amount of exercise exceeds the amount of training, causing the heart to bear an extraordinary load.
5. Exercise improves learning ability
sounds incredible, but exercise does improve learning ability. A new study from the University of Minster in Germany found that after running, students mastered new words 20% faster. Before learning, exercise is the best preparation activity. It can activate brain cells. Aerobic exercise and strength training are beneficial to the brain, and more complex items such as tennis and football have better stimulating effects on the brain.
6. It’s best to practice abdomen and sit ups
when many women practice sit ups, they only exercise the hip muscles, not the core muscles of the abdomen. But if you want to tighten your abdomen, you must exercise your deep abdominal muscles. In addition, sit ups need to repeat the same action, which is not only monotonous, but also has no obvious effect. Experts suggest that the combination of push ups and supine leg lifting can better exercise the core abdominal muscles, and the exercise of hip muscles can also help to reduce the belly.
7. The best time to exercise in the morning
the best time to exercise is in the afternoon, not in the morning. At 4-6 PM, the muscle strength and body temperature have reached the ideal state of exercise. Breakfast and Chinese food have provided the necessary energy for the body. At this time, the endurance of the body to pain reaches the peak, and the thinking is clearer. Of course, some studies have shown that as long as you feel comfortable or form a habit, you can exercise in the morning or at night.
8. The faster you lift weight, the more energy you consume.
when you lift fast, you use impulse rather than muscle strength. Too fast lifting speed is easy to increase the risk of injury. The study found that although slow lifting is difficult and difficult to adhere to, the effect of slow lifting on muscle training is 50% better than fast lifting. Therefore, the slower you move when lifting weights, the more calories you consume. Experts suggest counting from 1 to 3 when lifting, and the same is true when putting down.
9. Thin people are healthier
the key to health is not just weight. Resting heart rate, blood pressure and blood lipid are also important indicators. Jimmy middot, Professor of molecular imaging at Imperial College; Dr. bell believes that fat distributed in internal organs is the most unhealthy. This fat is common in people who lack exercise, whether fat or thin. Only exercise can reduce these visceral fat.