If you want to lose weight effectively, you must know 7 misunderstandings about gym exercise

　　Nowadays, due to limitations of working hours and environment, many people are unable to exercise freely outdoors to lose weight. Therefore, exercising in the gym to lose weight is becoming more and more popular. Many friends want to build a perfect figure in the gym. But weight loss experts tell you that if you want to lose weight in the gym, first of all, you need to understand some weight loss misunderstandings, so that you can lose weight more efficiently.

　　1. Excessive amount of exercise and too long exercise time

　　If you exercise too much and for too long, it may seem like you are working hard, but it may be unhelpful. One of the most common mistakes fitness novices make is "exerting too much force." When you first start a fitness program, excessive intensity may overwhelm your body, prevent it from regulating itself well, and increase the risk of injury.

　　2. Exercise intensity is too high and too frequent

　　In order to maintain the vitality of the body and the freshness of exercise, the fitness plan should be relaxed, that is, short-term endurance training (such as 20 minutes) is interspersed with long-term low-intensity exercises (40 to 60 minutes). No more than 2 high-intensity exercises per week. You know, the more intense the training, the slower the body will recover. The ideal state is two days of high-intensity training per week and one day of rest. When it comes to strength training, you should rest at least 1 day between exercises targeting the same muscle group.

　　3. Endurance training lacks challenge

　　Instead of performing moderate to high-intensity endurance training all the time, it is better to insert high-intensity training twice a week. For example, after warming up on a treadmill for 10 minutes, run at an accelerated pace or on an incline for 30 seconds to 1 minute, and then perform 1 to 3 minutes of medium-to-high-intensity exercise as recovery. Alternate like this for 10 to 20 minutes, then stop.

　　4. While reading a book exercise

　　Reading while exercising is the worst thing to do. If you concentrate on reading a fashion magazine, it means that you cannot pay attention to the exercise you are doing at the same time, and the gym weight loss plan will not be successful. If you decide to exercise, you have to focus on your body. Of course, to make exercise less boring, you can listen to music.

　　5. Skip weightlifting exercises

　　Many women are very afraid of lifting weights for fear that they will look like a bodybuilder. In fact, lifting weights or strength exercises will make female It's a common misconception that growing big muscles won't happen unless you take growth hormone at the same time. Lifting weights won't turn you into a horrible monster.

　　6. Exercise on an empty stomach

　　Your body needs energy to keep running, and exercising on an empty stomach is like driving a tank without oil. Some healthy A snack like oatmeal can be digested on the drive to the gym and provide you with the extra energy you need for the rest of your workout. This is especially important when exercising in the morning because your stomach is empty after a night and you need to give it some "fuel" to get it going again.

　　7. Not paying attention to core muscle groups

　　In the gym, people who don't pay attention to their core muscles can be seen at a glance, and their posture in the gym looks like they are standing in front of their kitchen counter. The muscle group in the center of the body is the basis for whole-body exercise. The core muscle group includes the entire area from below the chest to above the buttocks, including the legs and the entire back, not just the abdominal muscles.