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As people’s living standards continue to improve, more and more individuals are realizing the importance of exercise and diet; as a result, many health problems have arisen due to incorrect habits related to exercise and diet*. So, how can one exercise in a proper way? Common fitness mistakes to avoid: People who work out should not skip carbohydrates. In an attempt to build muscle, they choose to avoid carbs and instead consume large amounts of beef, chicken breast, eggs, and protein powder; over time this puts extra strain on the internal organs. The public should adopt a correct approach to fitness: maintain healthy muscle condition without overbuilding muscle, supplement protein in an appropriate manner, and ensure adequate intake of carbohydrates and trace elements. The idea that people who work out should not eat snacks is incorrect. In fact, as long as we know how to choose snacks, we can eat them with confidence. Choose snacks with high nutrient density and small size, such as nuts, which contain various nutrients needed by the body, including carbohydrates, proteins, energy, and minerals. Moreover, in addition to three main meals, consuming a small amount of snacks is also a very important way to replenish energy. Dietary requirements vary depending on the type of exercise; long-distance running, long-distance cycling, and prolonged swimming all fall under aerobic exercises that require energy consumption. Due to the long duration, significant energy consumption, and excessive sweating, aerobic exercise requires an adequate intake of energy; it is also important to maintain a proper ratio of carbohydrates in order to keep blood sugar levels at an appropriate level. Secondly, pay attention to replenishing fluids to prevent dehydration, and also make sure to increase intake of trace nutrients such as calcium and iron. Weight lifting, short-distance cycling, and short-distance sprint swimming are anaerobic exercises characterized by short duration and high intensity, which requires the body to consume sufficient protein. In their daily lives, such fitness enthusiasts need to eat more fruits and vegetables to get enough carbohydrates, as well as consume beverages that provide electrolytes. Working out when undernourished not only affects our mental state but also places a heavy strain on the internal organs over time. Therefore, it is not advisable to blindly pursue a thin or muscular appearance; proper nutrition and reasonable exercise, along with a balanced diet and activity level, are necessary to achieve the optimal fitness state. Experts interviewed: Yu Kang, Director of the Clinical Nutrition Department at Peking Union Medical College Hospital, and Zhao Wenhua, a leading expert in nutrition at the Chinese Center for Disease Control and Prevention