In the field of fitness, there are many seemingly insignificant, but in fact far-reaching behaviors, which may be overlooked, resulting in a significant reduction in fitness efficiency.
Fitness, 4 behaviors that are seriously underrated:
1. Ignore the warm-up before the workout and the stretching after the workout
Studies have shown that an adequate warm-up increases the body's core temperature and increases muscle flexibility and ductility, thereby reducing the risk of injury. However, many fitness enthusiasts neglect to warm up and can't wait to devote themselves to high-intensity training, which greatly increases the likelihood of muscle strains and joint injuries.
Post-workout stretching helps reduce muscle soreness and promotes muscle recovery and growth. But in reality, many people leave in a hurry after completing their training, missing out on this perfect opportunity to promote physical recovery.
For example, those who have done high-intensity running training may not stretch their leg muscles in the long run, which may lead to muscle lumps, decreased flexibility, and even affect daily walking and exercise performance.
2. There is no additional meal after the workout
Many people neglect to add meals, which can lead to the body being in a state of energy deficiency, affecting muscle recovery and growth. Between 30 minutes and 1 hour after a workout is the prime time for the body to absorb nutrients, and it is also the time when fat is not easy to accumulate.
At this time, if you can consume the right amount of protein and carbohydrates, such as whole wheat bread with boiled eggs or protein powder, the calories are about 200 kcal, which can provide the body with necessary nutritional support and promote muscle recovery and growth.
3. Don't pay attention to sleep and rest time
In the long journey of fitness, many people underestimate the behavior of sleep breaks. Sleep is the golden time for the body to repair and optimize itself.
During deep sleep, the body secretes a range of key hormones, such as growth hormone, which helps with muscle repair and growth. If you don't get enough or poor quality of sleep, your body's recovery mechanisms will be hindered, which will directly affect the results of your workout.
If a person is in a state of sleep deprivation for a long time, you will find that muscle growth is slow, fatigue is difficult to resolve, and even the risk of injury is quietly increasing. Conversely, those who go to bed early and sleep 8 hours a day are able to recover energy more efficiently and their muscles are able to repair and grow more fully, resulting in a more effective fit.
Therefore, we should consider sleep as an integral part of our fitness routine, and develop a regular sleep routine to inject strong motivation into our fitness journey.
4. The action is not in place
In reality, many exercisers often fail to do the movements in place when exercising, which may be due to a lack of understanding of the essentials of the movements, or because they are in a hurry to pursue weight or reps, and ignore the standardization of the movements.
For example, when you perform dumbbell curls, you rely on inertia to complete the movement, then the arm muscles cannot be fully stimulated, and the training effect is naturally greatly reduced.
In order to avoid the situation that the movements are not in place, exercisers should fully understand the correct posture and force points of each movement before starting training, maintain concentration during the training process, slow down the speed of the movement to feel the force of the target muscle group, do not blindly pursue weight and times, but pay attention to the quality of the action.