Myth 1: Exercise can treat common chronic diseases
Common chronic diseases include cardiovascular and cerebrovascular diseases (hypertension, stroke, coronary heart disease), cancer, diabetes, and respiratory diseases. After the occurrence of such chronic diseases, you should first seek medical attention, take medicine according to the prescription, develop good eating habits, quit smoking and alcohol, and exercise moderately under the advice of doctors and professional coaches according to the condition. Exercise can enhance physical fitness, strengthen muscles and bones, and reduce the incidence of early chronic diseases.
It is not advisable to use exercise to treat chronic diseases, and it may even be life-threatening. For example, patients with high blood pressure who exercise without taking antihypertensive drugs are likely to suffer sudden illnesses due to high blood pressure during exercise; patients with diabetes who exercise without insulin injections are likely to cause diabetes during exercise complication.
Misunderstanding 2: Regular participation in marathons is good for your health
There is no doubt that exercise is good for your health, but excessive exercise is harmful to your health. According to the study, 1/20 of people have excessive exercise, and these people have a significantly increased risk of premature death. Excessive exercise can cause "excessive heart injury", cause myocardial ischemia, and even death. Studies have shown that running 7.4 kilometers per day or walking 10.6 kilometers per day is the critical point for moderate exercise. Excessive exercise will lead to heart disease and increase the risk of premature death.
Misunderstanding 3: Usually busy at work, concentrated exercise in free time
Many people are busy with work and do not have free time to exercise. They like to choose to do surprise exercises during the free time such as weekends and holidays, and even exercise for more than three hours in a row. In fact, exercise and fitness emphasize the principle of gradual and reasonable moderation. Due to assault exercises, the body cannot adapt to long-term and large-volume exercise. The muscles will be sore, tired and lack of energy the next day after exercise, which affects work and life. If things go on like this, not only will it not improve physical fitness, but it will also shorten sports life, affect the quality of life, and even damage health.
If the quality of sleep improves after exercise and the energy is more energetic the next day, then the amount of exercise at this time is the amount of exercise most suitable for you.
Myth 4: The elderly should not do strength exercises
As we age, the body’s muscles will gradually decrease. After the age of 50, the average annual muscle loss is about 1% to 2%, the muscle loss of people over 60 years old is about 30%, and that of people over 80 years old is about 50%. Although a 30% reduction in muscle may affect normal function, it will not pose a threat to life and health, but it will have a great impact on the daily life of the elderly.
Therefore, through appropriate strength exercises, the elderly can slow down the loss of muscles with age to a certain extent, play an extremely important role in the health of the elderly, and effectively improve the quality of life. The main manifestations are: improving the ability of daily living; effectively preventing osteoporosis and muscle degeneration, preventing kyphosis and rickets; strength exercises are an effective way to control weight and consume fat.
Myth 5: The longer the plank support time, the better the effect
Plank support is a static strength exercise. It is the basic method of core strength training. It mainly trains the deep muscles of the front of the human trunk-the transverse abdominis.
The transversus abdominis maintains the stability of the trunk and supports the spine by maintaining a constant pressure on the human abdomen. However, the stability of the spine and pelvis requires not only the participation of the transverse abdominis muscles of the trunk, but also the participation of muscles on both sides of the trunk, back muscles, and pelvic floor muscles. Therefore, it is necessary to strengthen the core muscle group strength training in strength exercises, but core strength training does not mean only practicing plank support. Each time the plank support is at most 3 to 5 minutes, and there is no much training significance if you stick to it.
Myth 6: People who are weak cannot participate in exercise
People who are weak, have poor physique, and have no obvious diseases but often catch colds and fevers should actively participate in exercises to improve their physique and improve their health. If because of poor physique, every exercise will feel exhausted and give up exercise, then the physique will only get worse and worse, the worse the worse, the more lazy to move, forming a vicious circle until the occurrence of the disease.
Myth 7: Running is for everyone
Running is the simplest, most economical, and effective way of exercise. It is not restricted by age, gender, physical strength, time and venue, and is deeply loved by the public. But running is not a "universal" fitness program. The following categories of people are not suitable for running:
(1) Middle-aged and elderly people who initially do physical exercises: Middle-aged and elderly people who have no exercise habits should start exercising at brisk walking, and then get used to it. Slowly transition to jogging.
(2) Obese people: When running, the knee and ankle joints bear the pressure of the weight and play the role of cushioning shocks when running. If the strength of the lower limbs does not increase with the increase in weight, jogging is slowly wearing the knee and ankle joints. At the same time, the hard ground will pose a greater threat to the knee and ankle joints.
(3) People with lower extremity sports injuries: If the lower extremities have experienced sports injuries (such as habitual ankle sprain, knee cartilage sprain, meniscus injury, etc.), the intensity, time and frequency of running should be reduced before full recovery, otherwise More serious chronic injuries are likely to occur.
(4) People with poor lower limb strength: People with weak lower limb strength cannot cope with the impact of the ground when their feet fall on the ground when running. Occasionally, the injury is not obvious when running, but long-term persistence is likely to cause sports injuries.
Myth 8: Sit-ups and thin waist and abdomen
Sit-ups or abdominal muscle exercises can improve the strength of the waist and abdomen muscles, making the abdomen more beautiful and stronger, but sit-ups have no effect on reducing abdominal fatness. If the energy intake in daily life is greater than the energy consumption, the energy that is not consumed can easily be converted into fat accumulation in the abdomen and other parts. The most effective way to burn fat is aerobic exercise, such as long-term jogging, aerobic exercises, and swimming. Therefore, sit-ups are just a fitness method, and they can't help you lose weight or lose your waist and abdomen.
Myth 9: Walk a hundred steps after a meal and live to ninety-nine
"Hundred-step walking" after a meal, not only cannot live "Nine-Nine", but also due to the increase in exercise, it will affect the absorption of nutrients in the digestive tract, especially in the elderly with reduced heart function, hardening of the blood vessels, and long walks after a meal. There is a drop in blood pressure. Therefore, it is recommended to exercise at least half an hour after a meal.