Nanning citizen Ms. He this year by the circle of friends sun walking steps ranking influence, began to join the walking exercise fitness ranks, walking every day on ten thousand steps. Sometimes in order to occupy the cover of the circle of friends, she also desperately walked to more than 20,000 steps. I did not expect a few months later, a walking knee pain unbearable, go to the hospital to check was diagnosed as knee synovitis.
Binge walking more than three months knee disease
"I just want to remind everyone, do not fight for the number of steps and ride the health." Nanning citizen Ms. He is 58 years old, retired a few years ago, initially to dance for fitness and entertainment projects, early this year to "follow the crowd" to participate in walking fitness fight row.
Ms. He did not have other diseases, before this also did not go to check whether the knee problem, is in the walk more than 3 months after feeling pain in the knee before going to the hospital to check, the doctor diagnosed as lacrimal joint synovitis. "Most of the day walk 10,000 steps, as long as the walk finished 10,000 steps, cell phone exercise software will remind has completed 10,000 steps, so that the heart is down to earth." Ms. He said that when she first started walking, she walked in the neighborhood, walking around the neighborhood trails on five or six laps is only five or six thousand steps, simply can not reach the goal of 10,000 steps. Later, she learned that many retired workers and sisters around the park to walk, and each time more than 10,000 steps, she joined them in the park walking ranks, every day the task is to walk through 10,000 steps. Sometimes, in order not to rank too far behind among her friends, Ms. He would also walk a few thousand more steps, up to more than 20,000 steps.
"Not enough 10,000 steps to be named by them, in fact, walking 10,000 steps is very tired, but if not enough to walk this number of sisters concerned about my sports ranking will ask me if I am not where the discomfort." Ms. He said, because everyone in the circle of friends are secretly competing, so she sometimes over 10,000 steps after also gritted her teeth and insisted on walking more, do not want to rank too far behind. Because of this, did not expect a few months out of the problem.
Experts remind
Movement should be scientific, 4 kinds of conditions should not walk fitness
Walking fitness each time to walk how many steps appropriate? Walking fitness mode is suitable for everyone? Walking exercise to pay attention to what? Guangxi Higher Institute of Sports Professor Huang Yun introduced, "walking fitness walk how many steps appropriate" varies from person to person, it is generally believed that moderate-intensity aerobic exercise can play a role in fitness, can be assessed through the following three aspects of the reference: First, the movement of more than 30 minutes (it is recommended that not more than two hours), the second is the subjective feeling of a little bit of fatigue, and third is weekly Exercise 3 to 5 times. Some exercise software set to walk 10,000 steps a day can reach the value of healthy exercise reference, is a combination of the above three aspects of the calculation. However, it must be emphasized that, in the 10,000 steps, at least 6,000 steps in the medium intensity or more (i.e., the subjective feeling of a little tired, walking the process of conversation but can not sing) in order to achieve the effect. If it is a lazy walk 10,000 steps, is not to achieve the effect of fitness.
Professor Huang Yun pointed out that although everyone can move their body through walking, not everyone is suitable for walking as a long-term persistent fitness program. "Walking is a mode of action that allows the body to move, but walking as a form of exercise is not the same after the gait, step frequency, breathing, lower limb strength to match, it is time to consider their own situation is appropriate." Huang Yun said that before choosing to walk as a fitness program, the first thing to do is to assess themselves, it is best to ask a professional social sports instructor to help assess.
Huang Yun pointed out that there are the following four cases of people are not suitable for walking fitness: one is arthritis, the second is the cartilage has faded changes, three is osteoporosis, four is functional ankle instability. Ankle joint instability people walking often break the foot, this kind of people's ankle joint flexibility is not enough. Walking for fitness in such cases sacrifices knee stability for flexibility. In other words, the knee joint itself is to bear the stability, because the ankle joint is not flexible enough, let the knee joint to bear the flexibility of the work, very easy to cause knee injury, inflammation and so on.
In response to the phenomenon of walking steps and ranking, Prof. Huang Yun reminded that the number of walking steps only represents the amount of exercise and intensity of exercise, but not the effect of exercise. Only through scientific exercise can we achieve the goal of fitness. Physical exercise belongs to social sports rather than competitive sports, and is different from competitive sports that are performance-oriented. Social sports are health-oriented, in order to the so-called sports rankings and blindly increase the amount of exercise or exercise time, is a kind of damage to health. Should be combined with their own situation, scientific fitness, in order to enjoy a healthy life.
Source: Shangguan News