1, fitness does not warm up

 Did you warm up sufficiently before working out? Warming up is like sending a “ready to move” signal to all parts of the body, letting the muscles, joints, and heart and lung system gradually enter the state.

 According to relevant studies, direct high-intensity exercise without warming up will increase the risk of injury by more than 30%, which may lead to strains and pain.

 2, fitness no plan, a blind practice

 Without a clear goal and reasonable planning, practicing this instrument for a while and running to do another sport for a while not only can’t achieve the ideal effect, but also may cause body imbalance due to unbalanced training. 

Experts suggest that the development of a personalized fitness plan, according to their own physical conditions, goals and time arrangements, targeted training, fitness effect can get twice the result with half the effort.

  3, the gym time is too long, overtraining 

Do you spend most of the day working out, thinking that the longer the better? In fact, fitness needs the right amount, overtraining will let the body into the abyss of fatigue, muscle fatigue, can not be fully restored and repaired. 

Experts point out that if you do more than 15 hours of intense training a week, you are likely to fall into the trap of overtraining. People who overtrain for a long time, immunity will decline, easy to get sick, and muscle recovery speed is slower, and even muscle atrophy may occur.

4, do not pay attention to diet management 

Fitness is not just about working up a sweat in the gym, diet also plays a pivotal role. The so-called three points practice seven points to eat, if you only focus on exercise, and ignore the diet, the effect is bound to be unsatisfactory. 

Stay away from high-fat, high-sugar, over-processed junk food and learn to eat healthy. People who mainly reduce fat should properly control their calorie intake, but they should not diet excessively, eat enough basic metabolic value every day, and carry out a low fat and low carbohydrate diet. People who mainly build muscle should appropriately increase calorie intake and carry out a low-fat high-protein diet in order to allow muscles to thrive.

  5, ignore the action standard, blindly pursue large weight 

The correct standard of movement is the key to ensure fitness results and avoid injury. If only the pursuit of large weight and ignore the normalization of the movement, not only can not effectively exercise the target muscle, but also may cause muscle strain, joint damage and other problems.

For example, in the bench press, if the position is not correct, it is easy to put a lot of pressure on the shoulders and wrists. When performing squats, the knees are buckled inside, so it is easy to suffer joint injuries and other problems. 

6. Drink and smoke after working out 

Alcohol can also affect muscle recovery and growth after exercise, and smoking can cause blood vessels to constrict, reducing the delivery of oxygen and nutrients. Drinking and smoking after exercise will greatly reduce the fitness effect and may even increase the risk of disease. 

Data show that people who maintain such bad habits for a long time improve their physical fitness at least 30% slower than those who do not smoke and drink.