Sudden exercise is not advisable. Step by step. Remember how to open the path of fitness without exercise at ordinary times

Nov 22,2022

Sudden exercise is not advisable. Step by step. Remember how to open the path of fitness without exercise at ordinary times

Near the high school entrance examination, Ms. Zhang from Nanjing accompanied her child to practice rope skipping and felt calf pain. After diagnosis in the hospital, she was diagnosed as a concealed fracture. In addition to parents, every year before and after the middle school entrance examination, there are also many junior three students who are injured due to excessive exercise. Is it really harmful to the body of people who are lazy and have no time to exercise to suddenly exercise or suddenly open the way to fitness?
Sun Biao, the director of the Department of Sports and Health Sciences of Nanjing Institute of Physical Education, said that sudden exercise would cause many injuries to the body. Those who just started exercising, those who stopped exercising for a long time and recovered, and those who changed new exercise content, once they were greedy for perfection, the probability of injury would increase greatly. For example, many people feel pain in their knees after running, not necessarily because of joint damage, but also because of the soreness and pain caused by too little exercise at ordinary times, sudden exercise, and excessive pre patellar pressure. Office workers may only be "tired and tired" when they rush to exercise after busy work. If you feel physically and mentally tired after exercise, you'd better adjust yourself in time to reduce the amount of exercise. In addition, there are more serious rhabdomyolysis, anemia, myocardial ischemia, liver and kidney damage, which may be caused by shock sports.
"The main causes of sports injuries for people engaged in shock sports are insufficient preparatory activities, mistakes in technical movements and physical fatigue." Zhang Ping, the chief orthopedic physician of the Third Affiliated Hospital of Guangzhou Medical University, analyzed that, in the case of unskilled technical movements, long training would cause physical fatigue and eventually lead to injury. "For example, in standing long jump training, if you don't do landing buffering when landing, it is most likely to cause ankle and knee injuries; in running training, if you don't master the technology of curve straight connection, and your body is not adjusted well at the turning point, it is easy to cause your body to lose balance and strain. Especially for people who don't exercise for a long time and are overweight, it is not suitable to lose weight by jumping rope at the beginning. For the body It seems that people who have been starving for a long time suddenly overeat, which is not good for their health. "
Li Liang, associate researcher of the Scientific Fitness and Health Promotion Research Center of the Institute of Sports Science of the General Administration of Sport of the People's Republic of China, said that exercise must be gradual and different from person to person. You cannot blindly increase the amount of exercise for "quick success", otherwise it is very easy to cause unnecessary damage to the body.
Li Liang introduced that the reasonable range of exercise volume is called "fitness target interval", which is usually referred to as "target interval". It starts with the training threshold, the minimum load required for physical health. Exercise beyond the threshold level can improve health and physical fitness. Exercise below the threshold is beneficial to maintain health, but has limited effect on improving health. Exercise above the target limit (excessive exercise) will increase the risk of injury and pain, and the benefits are not optimal.
Li Liang suggested: "The exercise prescription can be formulated according to the FITT principle proposed by the American Academy of Sports Medicine, that is, according to the exercise purpose, the exercise frequency, intensity, time and type." For example, the Guidelines for Physical Activities and Sitting Behaviors issued by WHO stipulates that adults should do 150 to 300 minutes of moderate intensity aerobic physical exercise every week, such as jogging, swimming, aerobic dance, stair climbing, cycling, etc., or 75 to 150 minutes of intense intensity aerobic physical activity, such as competitive ball games, skating and skiing, etc., or an equivalent combination of two sports can also achieve huge health benefits. In a long time span, such as one month, it needs to be adjusted appropriately in this span. Of course, if you want to get more health benefits, you can further increase the exercise time to achieve it.
Li Liang said: "People who don't exercise much at ordinary times can start with moderate sports such as walking, brisk walking, tai chi and housework, and then gradually increase the exercise time and intensity according to their physical conditions. Warm up should not be ignored. Proper warm-up can help avoid sports injuries. After exercise, they should also do at least 10 minutes of stretching and relaxation, so that the muscles gradually transition from tension to stability, promote physical recovery, and accelerate lactic acid Elimination of. You can also judge whether you exercise too much according to your physical condition. If you can talk with people while running and breathing normally, and your heart does not feel overloaded, it is a healthy amount of exercise. Conversely, it is an excessive amount of exercise. " (Transferred from the 05 edition of China Sports News on May 17)


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