Auntie Li is a retired teacher who recently decided to start working out to improve her physical health and increase her vitality. She learned from TV and the internet that squats are an excellent full-body workout, so she keeps doing them every day in hopes of getting better health and shape. However, after a few months, instead of seeing significant improvements, Aunt Li felt discomfort in her knees and lower back. She began to wonder if there was something wrong with her fitness approach.
It's not uncommon for situations like Aunt Li's to be. With the rise of the fitness industry, many middle-aged and elderly people have also joined the ranks of fitness, hoping to improve their health through exercise. However, the internet is full of fitness advice and "influencer" exercise regimens, which seem scientific, but in fact there are often misunderstandings. These misconceptions can not only lead to poor fitness results, but may even cause harm to the body.
Understanding and correcting these misconceptions is key to ensuring fitness safety and effectiveness. This article will take stock of common fitness misunderstandings to help you exercise more scientifically, avoid falling into misunderstandings like Aunt Li, and embark on the right path of fitness.
Myth 1: Squats are a universal exercise
Squats are widely advertised as a full-body workout "artifact", with many believing that they work the legs, hips, and core muscles at the same time. However, squats are not for everyone, nor are they a panacea for all fitness problems. In fact, squats are mainly strength training for lower limb muscles, and although they can effectively improve the strength of the thighs and buttocks, they cannot fully cover the needs of the muscles of the whole body.
For middle-aged and older people, the risk of squats is higher. Incorrect posture can lead to injuries to the knees and lower back, especially for people who already have problems with the joints themselves. Therefore, special attention must be paid to the correctness of the posture when doing squats. The knees should not exceed the toes, the hips should be receded, and the back should maintain a natural curve. In addition, beginners should do it under the guidance of a professional to avoid injury.
Myth 2: Fitness only requires high-intensity training
High-intensity interval training (HIIT) has become very popular in recent years, and many people see it as a shortcut to improving fitness results. However, high-intensity training is not for everyone, especially middle-aged and older adults. High-intensity training places a high load on the body and can lead to excessive fatigue on the joints and cardiovascular system.
In fact, a reasonable fitness program should include a variety of training modalities. For example, combining low-intensity aerobic exercise, such as walking or jogging, with moderate strength training, can better improve physical fitness and reduce the risk of injury. Excessive pursuit of high-intensity training can backfire, resulting in sports injuries and slow recovery. A scientific fitness plan should be based on the individual's physical condition and health goals, rather than blindly following the trend of high-intensity training.
Myth 3: The more protein supplements, the better
The importance of protein for muscle recovery and growth is widely emphasized during the fitness process. But that doesn't mean more protein is better for the body. Excessive protein intake not only has no additional benefits for the body, but can be a burden on the kidneys.
Middle-aged and older adults do not have as high protein requirements as younger people. A reasonable amount of protein should be adjusted based on the individual's weight, activity level, and fitness goals. Eat a balanced diet with enough carbohydrates, fats, and fiber in addition to protein to ensure a complete nutritional intake.
Myth 4: Ignoring recovery time and rest
Many people focus too much on the intensity and frequency of training and neglect the importance of recovery and rest. In fact, muscle growth and repair mainly occur during periods of rest. Frequent training without sufficient recovery time can lead to overtraining and reducing training effectiveness.
Rest and recovery are particularly important for middle-aged and elderly people when exercising. Appropriate rest days should be scheduled each week and continuous high-intensity training should be avoided. A good night's sleep and a sensible diet are also important factors in recovery. Through a scientific recovery plan, the training effect can be effectively improved and the risk of injury can be reduced.
Squats are not a panacea, and fitness misunderstandings need to be vigilant
Squats are a classic strength training movement that is highly regarded by fitness enthusiasts. However, it is not the best choice for everyone. Many people mistakenly believe that squats will solve all problems in their pursuit of fitness results, and this view is actually biased. An in-depth understanding of the actual effects of squats and their limitations can help avoid unnecessary physical injury.
The main effect of squats is to strengthen the muscles of the lower limbs, including the quadriceps, glutes, and hamstrings. It is really effective in improving leg strength and has a good stimulating effect on the muscle groups of the lower body. However, the effects of squats are not as comprehensive as advertised. For some people with special physical conditions, such as those with knee problems or lower back discomfort, squats may worsen the symptoms. Wrong posture and overtraining can also lead to knee and lower back injuries. Therefore, it is crucial to master the correct squat posture and the appropriate training intensity.
The correct squat position involves keeping your feet shoulder-width apart, your toes slightly outward, keeping your back straight, and squatting with your knees in the direction of your toes, not allowing your knees to exceed your toes. The depth of the squat should be adjusted according to the individual's flexibility and comfort to avoid excessive squatting that can lead to uneven force on the lower back. At the same time, gradually increasing the load rather than using excessive weights at the beginning can effectively reduce the risk of injury.
High-intensity training may not be for everyone
In recent years, high-intensity interval training (HIIT) has been widely revered, a training model that emphasizes high-intensity exercise in short periods of time and aims to improve fitness and burn fat quickly. However, high-intensity training is not suitable for everyone, especially middle-aged and older adults and people with underlying medical conditions. High-intensity training can place a strain on the joints and cardiovascular system, leading to sports injuries or health problems.
Studies have shown that the appropriate training intensity should be adjusted according to the individual's health, age, and fitness level. For most middle-aged and older adults, moderate-intensity aerobic exercise (e.g., brisk walking, swimming) and moderate strength training are generally better at promoting cardiovascular health, building muscle strength, and being safer. Regular low-intensity training is effective in improving physical strength, mental health, and reducing the risk of injury.
When developing a training plan, it should include proper warm-up and stretching to reduce the risk of injury. Increasing rest time and adjusting the intensity of training can help the body recover and avoid excessive fatigue. A scientific training plan should focus on individual differences and tailor-made rather than blindly following trends.
Caution should be exercised with protein intake
Protein plays an important role in muscle repair and growth, so many people believe that increasing protein intake can significantly improve fitness results. However, excessive protein intake does not bring additional benefits and may be taxing on the body. Especially for people with poor kidney function, excessive protein intake may increase the burden on the kidneys and affect physical health.
A scientific diet should focus on a reasonable intake of protein. In general, a daily intake of 1.2 to 1.6 grams of protein per kilogram of body weight is sufficient for most people. Protein sources should be as diverse as possible, including lean meats, fish, legumes and dairy products. A balanced diet not only meets protein requirements but also ensures the intake of other nutrients such as vitamins and minerals.
Recovery time is just as important
The role of recovery time is often overlooked during the fitness process. However, adequate rest is essential for the body to recover and improve training results. Muscle repair and growth mainly occurs during resting periods, and if there is a lack of adequate recovery time, it can lead to excessive fatigue, poor training results, and even sports injuries.
Rest days should be scheduled for 1 to 2 days a week so that the muscles can recover adequately. At the same time, getting enough sleep is also an important part of recovery, and adults should aim for 7 to 9 hours of quality sleep per night. In addition, proper relaxation and stretching also aid in body recovery and reduce muscle tension and fatigue.
Scientific fitness does not rely solely on a single training movement or method, but should take into account multiple factors such as training intensity, dietary intake, and recovery time. Avoiding common fitness misunderstandings and planning fitness plans scientifically and reasonably can effectively improve the training effect and ensure physical health.