Young people generally like intense confrontation and exercise with a large range of motion. During the exercise, pay attention to warm-up, do personal protection, check equipment and venues, and ensure a safe sports environment.

More and more people are joining the fitness team. However, in sports, you should pay attention to avoid the following bad habits, and do not cause sports injuries in order to “play cool”.

In fact, adhering to a reasonable exercise and reasonable living habits, combined with a normal diet, can be more fit.

1. There is no suitable sports equipment.

Jogging should wear jogging shoes, tennis should wear tennis shoes, basketball is best to wear basketball shoes. Compared with ordinary sports shoes, professional basketball shoes have thicker soles and higher uppers, which can reduce the risk of lower limb injuries.

If there is no suitable sports equipment for the effect of fitness will have an impact, the right sports equipment will be more smooth in your fitness process.

2. Wear jewelry while exercising.

Many people imitate sports stars wearing jewelry movements, which is actually dangerous. If during the exercise, the finger will be swollen after the injury, so that the ring can not be taken down, the doctor even has to remove the finger in order to treat the patient.

Do not wear any jewelry to reduce the risk of injury during exercise.

3. Start exercising without checking the venue or equipment.

Many people care about rackets and balls before exercise but don’t pay much attention to sports venues and equipment. Fitness equipment in the community often suffers from disrepair and broken defects. If you do not pay attention, accidents such as bruises, bruises, bruises, etc.

4. The attention is not concentrated during exercise.

Some gymnasiums and treadmills are equipped with music, TV, etc., in order to prevent the bodybuilders from feeling dull during the exercise.

However, if attention is too concentrated on television and music, and the foot is neglected, there is a danger of falling. Some friends wear headphones to listen to music while jogging outdoors. It looks cool and fashionable, but it can’t hear other sounds on the road. It is actually dangerous.

5. Do not drink water during exercise

Some of the gymnasts played happily during the exercise, sweating and sipping, and not drinking water. When the end of the exercise, they felt thirsty, so they rushed.

This habit is very bad. When you feel thirsty, drinking plenty of water at a time may cause hypotonic dehydration, commonly known as “water poisoning.” The correct way is to drink plenty of water before, during, and after exercise. 

6. Not paying attention to the recovery of bodily functions

Some fitness enthusiasts feel that they are young and have no restraint in fitness. Crazy fitness every day adds a lot of fatigue and stress to the muscles. This can lead to muscle strain or muscle tear. So my suggestion is that the next day training will be better. Give your muscles a chance to recover and make your fitness more efficient every day.

For fitness, it is not a simple matter. This sport requires your persistence and determination because once you start, there is no end. If you want to stick to it all the time, you need to have your own motivation and something to motivate you.

The process of training is boring, repeating an action that lasts for ten minutes and replaces an action. This is much more boring than computer games. But you have to make him meaningful to continue to insist.

Suggestion 1: Exercise for one month and then plan.
The first problem encountered by the novice fitness starter is that there is no specific exercise practice, so there is no problem from practice. Therefore, it is often unrealistic to make a direct plan.

Second, the physical condition of the body is not enough, for example, the body can withstand How much exercise can last for a long time. Therefore, the best way is to not plan any plans first, and then move directly for a month.

How do you exercise this month? Take weight loss as an example, insist on exercise at least two to three times a week, 20-40 minutes each time mainly aerobic exercise, which can be running, skipping, yoga, etc.

The intensity of exercise is mainly caused by slight sweating during exercise. Suppose you exercise three times a week, which means you need to complete 12 exercises this month.

suggestion 2: Set specific goals based on your own situation
In fact, fitness is divided into two kinds of people: weight loss and muscle gain.

According to your own situation, if you are not satisfied with your weight, you want to lose weight. Then you need a lot of exercises to reduce your fat content. For people who gain muscle muscles, how to adjust and increase their training intensity is a very important issue.

You must first determine if you want to make a short-term plan or a long-term plan. Since fitness is a time that requires constant investment of time and effort to slowly see the return, I suggest you can pull the timeline a little longer. The best timeline for planning can be more than two months.

The goals you set must be achievable. Please make scientific goals based on your physical fitness. Don’t overestimate your abilities.

Suggestion 3: Continuous improvement
Because it is just an ideal plan, we need to correct it according to the actual situation.

It is strongly recommended that you make a weekly rehearsal of your fitness situation this week, which is, to sum up, how much time spent in fitness this week, how the exercise is, and whether the current time and intensity are sufficient to achieve the goal.

Make corrections to your fitness program based on your own summary. You can also ask some professional fitness instructors to constantly improve the fitness program.

Now more and more young people are participating in fitness, someone will discuss the issue of fitness methods. Usually, people choose two options for fitness: home fitness or gym fitness.

Home Fitness: There are many people who like to buy some fitness equipment to exercise at home, which is very time-saving and convenient. Not limited by the venue.

For some office workers or people far from the gym, you may only need a pair of dumbbells or a fitness mat to complete. But the shortcomings are also obvious.

The adjustment of the resistance is difficult and the selectivity is small. Because it is in your own home. You can’t buy large fitness equipment, and the price of such equipment is very expensive. There are a few types of equipment to choose from, and there are limitations in fitness.

The fitness effect is not obvious and the efficiency is low. Since there is no weight exercise at home, it is difficult to stimulate the muscles, and at most, it can only shape the effect. Muscle growth can be slow.

Inefficiency, you may be distracted by some things during the fitness process at home, and the progress of fitness is slow.

For people who are in the early stage of fitness, home fitness is also a good choice. For those who have no regular exercise, they do push-ups, pull-ups, and parallel bars at home. There will be changes in the short term, which is the magic of the novice effect.

However, in the long run, there will be no major changes in the body in 1-3 months. At this time, only the training intensity can be changed. Increase the weight, the number of times, or equipment, movements, etc. Give your muscles full exercise.

Gym fitness: The gym is a paradise for fitness enthusiasts.

The role of fitness in the gym is much bigger than at home. The first is the atmosphere. In fact, there are a lot of fitness friends who can’t insist on their own physical exercise plans. It is certainly difficult to fight alone. Have a friend who works with you, and you can be more motivated by your own fitness.

Professional, for the gym, both equipment and fitness coaches are highly professional. You can get professional guidance to improve your body function, which is not available at home fitness. If the purpose of your fitness is to gain muscle, then the gym is the best choice.

The choice of fitness location is mainly based on your own situation. If you can combine home fitness and gym fitness, it will have better results.

Warm-up exercise is one of the important preparation activities before fitness. So what can warm-up bring us?

If you don’t get enough warm-up before doing basic strength training, you may be injured or unnecessarily sprained while lifting a dumbbell.

At the beginning of my fitness, I didn’t pay much attention to the warm-up exercise preparation. I always wanted to start weight exercise to improve my strength. The result was that my muscles were torn for a while and I took a rest for a week. So warm-up exercise is essential before fitness begins.

The benefits of warm-up exercises are as follows:

Prevent muscle strain and reduce the chance of injury.

The warm-up can increase the range of joint activity, increase the range of movement during exercise, and improve physical coordination.

The warm-up can raise the temperature of the muscles and body, let the muscles enter the optimal state of motion, improve muscle contraction and exercise capacity.

In addition, how to prepare for warm-up for fitness enthusiasts is divided into three steps.

1. General warm-up 2. Stretching, 3. Dynamic activity

General warm-up: There are many ways to warm up generally, with low intensity and long exercise time. I often take a jog to warm up, the body can sweat slightly. Especially in winter, the running time will be longer, usually about 10 to 15 minutes.

Stretching: The main role of stretching is to increase the range of joint movement and improve exercise capacity, but the stretching should be slow and cautious, gradually increasing the range of muscle and joint activity.

I usually use it on yoga mats to do several sets of preparations to increase my body’s flexibility. Then you can first stimulate the exercised part with a lightweight dumbbell. For example, you can use the empty barbell to push the bench first, then slowly increase the weight to allow the muscles to move fully.

Dynamic activity：Dynamic activity refers to warming up with dynamic muscle stretching or swinging after a special warm-up. I usually use the stand and squat jump and high knee lift to exercise.

This warm-up method can better improve the excitability of the nerves and enhance the exercise capacity. However, the intensity and scope of dynamic activities should be gradual. Otherwise, it will increase the risk of muscle damage.

Generally, the state of the body after warming up can last for about 50 minutes, so try to complete the exercise task within this time, so that you can have a good fitness effect and greatly reduce the risk of injury.

When I first started my fitness, my personal meaning for fitness was still very vague. Because I didn’t have much experience in fitness before, I went to the gym for two months during my summer vacation. But basically, I am lazy, because they are too far away from home, and just after the college entrance exam is over. I just want to go out with my classmates. I went up to two or three times a month and finally gave up.

But I like sports very much. When I was in China, I played basketball several times a week. It does not always stay in the dorm. And in Chinese schools, each school’s gym has a common feature: too many people. No matter what time I go, there are always a bunch of people using fitness equipment, so this also greatly reduces my fitness enthusiasm.

Since coming to the United States, I have gradually come into contact with fitness. The original purpose of fitness was just to pass the time. When I first came to Troy, I didn’t have a car, so I was not very convenient when I went out. Then I went to the gym to spend time with my classmates. When I first started my fitness, I didn’t know how to exercise, so I didn’t have a purposeful exercise. There was no obvious change at the beginning.

One day I met an American classmate who had been training in the football team. He took me to train and taught me how to use a lot of equipment. This period of training combined with my online tutorial combined with my own situation to create a fitness program for my own. After a while, I discovered the changes that fitness has brought me.

physical change: Become stronger than before. And fitness also makes my life more regular and efficient.

Relieving my stress in learning: College life in the United States is much harder than I thought, and fitness can ease the pressure on my studies.

Learning to cook: Having a healthy diet is also very important for fitness. I used to be a person who would never enter the kitchen. After that, I slowly explored and chose food according to the recipe and my preferences. I enjoyed this process very much. Nowadays, many foods can be made.

I hope that regardless of my graduation or work in the future, I can stick to my fitness. I have gained a lot because of fitness, and I hope to continue to pass on energy. This is also one of the purposes of my blog.

Hi, Everyone. This should be the second time I created a blog and became a blogger. My blog content is mainly about fitness and health. I have been working out for a year, although it is not long. But I also have some experience in my own fitness, I am willing to share it with readers.

I publish some photos of my fitness and some fitness exercises every week. I will share them in my blog whether I am at the gym or at home. At the same time, I will release some nutrients and foods after fitness every other week. I will recommend some better supplements to the reader, such as protein powder to increase muscle density. Also for fitness, food is also an important factor, and the requirements for food are also part of fitness.

The regular dietitian’s diet is also very strict, but it takes a lot of time and money. Of course, I can not get to their level. I just introduce the right food from the perspective of a college student.

If only from fitness food. there are not too many varieties, I will also publish some Chinese dishes, which are also good for fitness. But based on the practice of Chinese food. I will explain the steps and the preparation of the ingredients in detail. 

Part of the reason for writing a blog is because it is the job required by the professor, and it is also a record of my own fitness, which can also stimulate my passion for fitness. Because sometimes, I often lack the passion to go to workout. Because I have a lot of homework or I don’t want to move, if I take this form, I think it will help my fitness plan.

I can also know my fitness through the blog. At the same time, because I am still a newcomer to fitness, I only know some basic fitness methods. I also hope that someone can give me some suggestions or comments that will help my fitness.

For the fitness diet, I sometimes do some fitness dishes, and sometimes I do some normal dishes. The Chinese dishes are more complicated, but they are very healthy and delicious. I can use blogs to show out. If you have any suggestions and ideas, welcome to write your comments below each blog.