Six common myths about exercise

1.Drinking too much water or not drinking any during exercise
When you feel particularly thirsty, your body is already in a state of dehydration. Even in the process of exercise, you can also properly replenish water to prevent exhaustion. Take small sips of water slowly and make sure it is not too cold. Pay attention to hydration before, during and after exercise.

2.Taking a bath immediately after intensive exercise
After strenuous exercise, people’s blood vessels on the skin surface and sweat pores both expand and their perspiration increases to facilitate heat dissipation, in order to keep the body temperature constant. A cold bath will stimulate the immediate contraction of blood vessels, which will increase the resistance of blood circulation and people can easily become sick. If you take a hot bath, too much blood will flow into the muscles and skin and the blood supply to the heart and brain will be insufficient, causing dizziness or faintness, and may induce other chronic diseases. Therefore, it is recommended to give the body a buffer time after exercise before taking a bath.

3.Exercising unreasonably
A large amount of sudden, high-intensity exercise will make it difficult for the body to adapt, causing severe fatigue, body aches and pains, as well as tendon and muscle strains, and even exercise-associated sudden death.

The correct way to exercise is to start with small amounts of exercise with simple moves to make the body adapt well. After about half a month, you could gradually increase the amount of exercise, enhance the intensity and improve the difficulty.

4. One pair of trainers for all sports
When selecting sports shoes, we should pay attention to their functionality and wear different shoes for different sports. Sports shoes should fit and be comfortable. The shockproof air cushion can reduce joint pressure.

5. Exercise will accelerate knee joint degeneration
If people do not exercise, they are prone to osteoporosis, muscle atrophy, and lack of agility and coordination. It is suggested to select appropriate sports according to the health condition of your knee joints. People with knee joint diseases should try to reduce weight bearing, long distance walking and prolonged standing, and avoid running, jumping and squatting. It is better to choose sports that will cause no damage to the knee joint, such as swimming, cycling and walking.

6. The more you sweat, the more weight you lose
It is advisable to control the body fat rate of women below 25 percent. If it is lower than 10 percent, menstrual disorders may occur, causing iron deficiency anemia and decreased immunity. The weight loss caused by exercise and sweating is mainly due to the loss of body fluid, what is lost is water, not fat. The weight lost in this way will recover after hydration.