International media reports highlighted that the most concerning fitness trend at present reflects the growing fears among both professional athletes and the general public. For instance, a coach in Major League Baseball mentioned that many players do barbell squats in the locker room, but when they step onto the field, they are vulnerable. This highlights a significant gap between training environments and real-life performance scenarios. 
â–¡ Jump
    If you've seen a weight loss program or article, you might have come across a 300-pound challenge where participants jump on a box to burn calories. This type of workout is often promoted as an effective way to boost metabolism and lose weight quickly.
    Jumping is an effective way to burn calories and build explosive power, but it also comes with a higher risk of injury. For individuals who are not properly conditioned, this can lead to serious issues like joint damage or muscle strain.
    Even for athletes, if there's a concern about injury, box jumps are rarely used. Imagine how risky it would be for someone who is overweight and lacks the necessary strength or conditioning.
    Dos Remedios suggested starting with low-impact jumps such as jumping jacks, partial jumps, or light skipping for those who are overweight. However, it’s important to note that the risk of injury increases significantly compared to the benefits gained.
     There are numerous exercises that can effectively burn calories and boost metabolism. Dos Remedios' main goal is to minimize the risk of injury. His favorite exercise is the basic kettlebell movement, which not only helps burn calories but also has been shown in recent studies to potentially prevent back injuries (provided it's done correctly).
In Fitness: Two-Exercise Workout provides the ultimate training (basic kettlebell training at 120 + 120 Burpee), Bobby squat is a simple formula, but there is no push-ups and jumping action, challenge your muscles.
15 + 15 under kettlebell basics Load squat
Under 14 + 14 basic kettlebell squat down
2 under + 2 kettlebell basics load squat
1 under kettlebell squat under basic + 1
It doesn't take a break at all, and it takes about 12 minutes for 240 times. If you feel that it is very difficult, you can start from 8. If you feel that you can cope, you can repeat it.
â–¡ Think that the reason for running a marathon is to lose weight
The most common reason people run marathons is " I want to lose weight. " This is a misconception.
Choosing to run a marathon to lose weight is not the best approach. Before starting marathon training, it's crucial to first focus on building a solid fitness foundation. Cosgrove explained that when beginning marathon training, you should aim to be more physically prepared. The impact of each step can place significant stress on your feet, making it an incremental form of training. It's essential to have a good level of muscle strength before engaging in such high-impact activities.
Many people try to lose weight by training for a marathon, but many end up suffering from ankle, knee, and hip injuries due to lack of strength training. This shows the importance of proper preparation before engaging in high-impact sports.
â–¡ Overload training
    Excessive training can lead to injuries quickly. When you train, if you feel tired or weak, your movements may become less controlled, and your body will compensate by using other muscle groups. This can cause excessive strain on joints or soft tissues, leading to injuries such as fractures, tears, or fluid accumulation.
     This signal tells you that the training is overloading when your actions are not controlled. There are two ways to identify this:
â— You can't maintain full motion. For example, during chest presses, you might arch your back.
â— You cannot control the full weight. For example, during squats, the speed at which you push up is noticeably slower, or the upward and downward speeds are inconsistent. This indicates a failure in your technique.
Perform each training session with perfect posture to maximize results without risking injury. Don’t push yourself to the point where you can no longer complete the movement properly.
Burpee (Chinese transliteration for "Bobby")
Burpees are an anaerobic exercise that combines deep squats, push-ups, and jumps to elevate heart rate quickly. They engage over 70% of the body's major muscle groups, including the core, legs, arms, abdomen, glutes, and back. In addition to improving muscular endurance, flexibility, and mobility, burpees are highly effective for overall physical conditioning.
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