1. Sweating means the exercise is effective. Whether you sweat or not is not an indicator of whether your workout is effective. People have different types of sweat glands—some are highly active, while others are more reserved, which is related to genetics. Therefore, sweating cannot be used to judge the effectiveness of exercise.
2. Muscle soreness means you had a good workout. Not true. Muscle soreness only indicates that you overexerted yourself or trained improperly. When muscles move too quickly and aerobic glycolysis is insufficient, anaerobic glycolysis takes over, leading to an increase in lactic acid concentration in muscle tissue. This buildup stimulates the nerve endings in the muscles, causing pain. The pain will naturally fade gradually after you stop exercising.
3. High-intensity workouts help you lose weight quickly. Only through long-term consistent training and burning a significant amount of calories, while exerting strong effects on muscles, can you achieve rapid weight loss.
4. Exercising for 20 minutes every day is absolutely necessary. Not necessarily. Generally speaking, working out three times a week for 15 minutes each time is sufficient. Remember this: consistency and regularity are key.
5. Muscles won’t atrophy after a period of exercise. This is completely wrong. A few months after stopping exercise, fat will start to build up again. Therefore, exercise is not a one-time fix, and the intervals between workout sessions should not be too long.
6. Healthy exercise is beneficial for people of all ages. Exercise doctors suggest that young people under the age of 18 should be cautious about bodybuilding exercises. Fitness trainers should design a set of movements that are beneficial for the growth of adolescent joints.
7. It doesn’t matter what shoes you wear for any sport. You should choose sports shoes based on different standards. Consider the type of sport, how it's performed, and which parts of the body bear the most pressure when selecting your athletic footwear.
8. Athlete drinks can help build muscle. Ordinary drinking water already contains the nutrients your body needs. Those who exercise for no less than 90 minutes a day may drink water containing salt and minerals, but such water does not promote muscle growth.
Editor: Bei Feng