Men's fitness to change 4 bad habits

Who should be blamed for the ineffectiveness of the exercise plan? Can we blame the sneakers or the TV? Of course we can. There are many seemingly harmless habits that can hinder your fitness program and slow down your progress. Let us quickly change the bad habits that have been formed over a long period of time, make exercise more scientific, and get the most benefits from it.

Bad Habit 1: Doing cardio or lifting dumbbells while watching TV

Reason: Most people, especially women, like to do cardiopulmonary exercises, ride bicycles and run on treadmills in front of the TV. These are bad exercise habits. In the TV situation, you will unconsciously grip the handle and try your best to focus on the TV program without paying attention to the motor technique. Watching TV while doing weight training is an even worse habit. Since your attention is not on the weightlifting, this will cause harm unknowingly, and you will not see the results of the exercise quickly because you are not actually moving your muscles.

Ways to make up for it: If watching TV is the only way to keep you from feeling bored when exercising, then at least pay attention to your posture, strength and frequency during commercial breaks. Exercise without watching TV at least once a week, or go to a fitness center and let the instructor spark your interest in exercise. When you're lifting weights, pay attention to your form in the mirror, not just on the screen.

Why: Research shows that if you lose even an hour of sleep a day for several days in a row, your energy, endurance and concentration will decrease. In addition, sleep deprivation may also affect your reaction time and reduce metabolic function, resulting in the inability to burn fat normally. The effect of exercise at this time will be affected.

How to make up for it: Adjust your sleep quality and ensure seven to eight hours of sleep every night.

Why: Sipping 200 to 300 ml of coffee 45 minutes before exercise can actually improve athletic performance, endurance and alertness, and make you feel that exercise is easier than usual. But more than that may speed up your heart rate and make you feel anxious. Excessive caffeine can impair hand-eye coordination, making you confused when playing ball. Caffeine is also a diuretic, so drinking too much may lead to dehydration.

How to make up for it: If you drink more than a few hundred milliliters of coffee a day, you must reduce the amount. Replace caffeinated drinks with water, soda, and juice. Many sports drinks contain caffeine, so be sure to read the label carefully before drinking.

Reason: Wearing basketball shoes on the treadmill or wearing running shoes on step aerobics classes frequently may cause damage to your health. Wearing the wrong shoes can put too much pressure on the bones of your feet, preventing each part of your body from moving the way it should, making you slower and affecting your overall performance. If improper clothing causes problems with your feet, the rest of your body will have to compensate, leading to injuries to your knees, hips, and lower body, so it is important to choose the right type and size of shoe.

How to make up for it: If you do any exercise more than 3 times a week, you must wear specific sports shoes. The best time to try on new shoes is at night, because your feet are at their largest then. If they are not sports shoes, you must find shoes with more space in the toe area instead.