It is not easy to exercise in the gym, and the wrong way will hurt you.
Most people think "exercise" is simple. When you go to the gym to exercise, you can train strong muscles like others, just watch what others do and then follow suit. "Exercise is not as simple as you think. Xu Hongzhi said that going to the gym is different from going for a walk in the park. If you are not careful, you may get hurt.
When I went to the gym, I saw many people doing weight training themselves, with incorrect posture and wrong strength ... He Lian, a doctor of physical education at the Scientific Muscle Strength and Physical Fitness Training Center, said earnestly, "The wrong way of exercise is more terrible than not exercising, which will cause irreversible damage to the body. 」
Even people who exercise in the gym for a long time may accidentally sprain or hurt their muscles, and even die because they ignore physical warnings and engage in strenuous exercise. Xu Hongzhi emphasized that exercise seems simple, but it is not simple at all. If you want to exercise "healthily", you'd better find a coach to help you guide you so as not to get yourself into an injury crisis.
4 kinds of physical exercises to build a healthy body.
According to statistics, about 50% of the population aged 55-64 in Taiwan Province Province do not exercise or exercise less; About 65% of the population aged 65-74 do not exercise or exercise less; Among the population over 75 years old, 65,438+0/3 males and 65,438+0/2 females have no or little exercise. In order to build a body that can live to an old age, more and more people begin to exercise in the gym to make their bodies healthier.
How to build a healthy body? Xu Hongzhi said that the World Health Organization (WHO) once suggested that middle-aged and elderly people should take the following four kinds of physical exercises:
◆ Muscle strength
Lack of muscle strength will cause the body to be unable to move freely and it is difficult to maintain posture. If you exercise the muscles needed in daily life in a planned way, all kinds of movements can be smooth and accidents such as falling can be avoided. In addition, the muscles around the waist, knees and legs are strong, which can also prevent waist and knee pain.
◆ Endurance
Long-term aerobic exercise can make the cardiovascular circulation system and respiratory system fully * * *, increase cardiopulmonary endurance, and then make the tissues and organs of the whole body get sufficient oxygen and nutrition supply to keep the best state. Such as brisk walking, jogging, swimming, cycling and other aerobic exercises to improve physical function.
◆ Joint softness
Joint flexibility is good, the movement angle is larger, and the whole body movement is more flexible. Simple stretching exercises or physical therapy rehabilitation exercises can be effective training.
◆ sense of balance
Balance ability is a kind of feeling, control and coordination ability of limbs. If the sense of balance is not good, the lower limbs are prone to fall accidents, especially the proportion of fractures caused by falls in the elderly is quite high.
The injured parts in the gym have the most problems in the lower limbs.
These four kinds of training seem easy, but you need the help of the coach, otherwise you will get hurt easily. Xu Hongzhi observed that the most vulnerable part of middle-aged and elderly people in the gym is the lower limbs.
◆ Plantar fasciitis
Take the foot problem as an example. If the treadmill is too fast, it will easily cause plantar fasciitis. Xu Hongzhi explained that when you get older, the fat pad on the heel becomes thinner and can't absorb the vibration, which will cause plantar fasciitis, which is called "fat pad syndrome". The wrong way of exercise can also cause plantar fasciitis. When you get older, the plantar fascia will deteriorate or harden, and improper exertion will easily cause plantar fasciitis under the heel and near the bend of achilles tendon.
◆ Knee pain
Old people often have knee pain after exercise. This is the trouble of many people. When I went to the hospital, my knee was normal and didn't degenerate, but I had a sharp pain in my knee during exercise. Xu Hongzhi said that the main reason is that with the increase of age, the water content of the meniscus cartilage of my knee becomes less and harder, and strenuous exercise causes the cartilage to rub against nearby tissues, causing inflammation and pain.
◆ Fracture and dislocation
Incorrect exercise can also lead to fractures and dislocations. Doctors found that most cases of fracture or dislocation were due to incorrect fitness exercise, especially weight-bearing training equipment. Most of the fractures caused by sports injuries are lower limbs, especially some equipment that emphasizes leg muscle strength exercise, such as leg lifting, which may lead to leg fractures due to overtraining.
◆ Shoulder, neck and back pain
Using the wrong force can also make the body scarred, including waist flashing (acute muscle contraction), shoulder pinching (humeral glenoid is caught by its internal tissues due to uneven rotator cuff), low back pain (excessive stretching of back muscles), neck pain and other diseases.
Muscle exercise has many benefits, which can reverse aging and prolong life.
Exercise has many benefits. Li He 'an emphasized that in addition to prolonging life span, it can also reverse the aging process, reverse physiological reactions, control chronic diseases and reduce the risk of physical disability.
But to reverse aging and physiological mechanism, we must start with muscles. Li He 'an said that more and more studies have found that in order to increase muscles, muscles must have enough * * *, that is, moderate weight-bearing training to improve muscle quality, so that the body can use it freely, not stiff, clumsy and slow, and the human body's sports ability will be greatly improved.
To put it more simply, most people just need to gain muscle, not lose weight. Even if obese people have to lose weight for health, they should start with gaining muscle. Li He 'an said that the human body's athletic ability comes from powerful muscle functions. With enough muscle mass, the metabolic state will get better, which is an important pre-step to lose weight.
It is necessary to relax and stretch after exercise.
Many people turn around and leave after exercise. Xu Hongzhi said, don't do this. It must take 5 ~ 10 minutes to do relaxation and stretching after exercise, especially for middle-aged and elderly people. The main purpose of relaxation and stretching exercise after exercise is to make the muscles of limbs with exercise congestion gradually flow back to the heart, so as to avoid arrhythmia and gradually restore the balance between sympathetic nerve and parasympathetic nerve.
Exercise makes muscles contract and promotes venous blood return. Young people have enough muscles, good contraction efficiency and smooth return. But after a certain age, the elasticity of blood vessels becomes worse, the muscle mass becomes less and less, and the patency of reflux will also be affected. In severe cases, it is easy to have palpitations or even arrhythmia.
Old people do not relax and stretch after exercise, which is easy to cause arrhythmia. Urinary vertigo is also a problem that should be paid attention to. Xu Hongzhi said that after the bladder empties urine, the pressure in the pelvic cavity decreases, and blood flows into the pelvic cavity. When the bladder contracts, the sympathetic nerve is excited and the reflex vasodilation will lead to a temporary drop in blood pressure, causing dizziness.
Be sure to replenish water at any time during exercise.
We should pay more attention to the changes of electrolytes, water and blood sugar caused by strenuous exercise. If you exercise directly on an empty stomach for too long or eat too little food, you are prone to pale face, cold sweat and shortness of breath. Xu Hongzhi emphasized that when the elderly exercise, they must replenish water at any time. Don't wait for thirst to drink water. Thirst refers to the lack of water in the body and the need to replenish water. Finally, don't drink it to avoid severe dehydration.
It is best to drink 200c.c boiling water every 15 minutes. Because the elderly are slow to respond to water shortage and thirst, if they wait until they are thirsty to drink water, the loss of water in their bodies may have exceeded 20%, which may affect their sports performance. Lack of water in the body will make people feel tired, which will easily lead to wrong judgment and sports injury.
If you feel tired after exercise, you'd better have a rest first, and then continue to exercise. Because exercising when the physical condition is not enough to rest will increase the chance of sports injury.
Exercise with chronic diseases should be careful.
Many people don't take "exercise" seriously, thinking that as long as they put on sports shoes and sportswear and get on the treadmill in the fitness center, they can get back their health index. Xu Hongzhi said that for healthy people, it is indeed possible to change the health index from "red" to "green" through exercise. However, for people whose body is already "red light", it is best to ask a doctor to evaluate and choose the appropriate exercise and frequency.
Xu Hongzhi emphasized that you must know your current health before exercise, so as not to cause irreparable regret. Take hypertension as an example, too strenuous exercise can easily lead to cardiovascular diseases such as myocardial infarction and stroke, so we should not be careless. People with stable blood pressure can engage in brisk walking, jogging, cycling, swimming and other strenuous exercises; Those with unstable blood pressure control are suitable for moderate exercise such as walking and gymnastics.
For another example, patients with degenerative arthritis should not climb mountains or jog. It is better to do intermittent low-intensity aerobic exercise, brisk walking and Tai Ji Chuan. Diabetic patients should avoid fasting exercise or participate in strenuous exercise to avoid hypoglycemia. It is best to exercise after meals 1 hour, or exercise with people.
The amount of exercise for patients with heart disease should be gradual, and the amount of exercise should be gradually increased in an intermittent way of exercise, rest and re-exercise. Patients with retinopathy should avoid strenuous exercise such as running and lifting weights. Patients receiving laser treatment need permission from an ophthalmologist to engage in sports.
The diet after exercise is mainly carbohydrates.
Many people will ask, do you want to eat after exercise? How to make up? Xu Hongzhi said that during exercise, liver sugar in the human body will be consumed, resulting in fatigue. If you exercise more than 1 hour, you'd better eat something within 1 hour after exercise to increase your energy and recover your strength quickly.
If you want to lose weight, don't eat too much, but don't eat at all, or you will become more tired because of hypoglycemia. It is recommended to eat a banana or a bottle of sugar-free soybean milk. If you want to increase muscle mass, you can add high-quality protein, such as boiled eggs, chicken breast or vegetable proteins such as edamame and tofu.
However, it is not recommended for middle-aged and elderly people to supplement too much protein after exercise. Xu Hongzhi believes that middle-aged and elderly people do not engage in more strenuous exercise than young people, so there is no need to supplement protein to repair muscles. They only need to supplement carbohydrate food to keep their blood sugar in balance, so as not to have an accident due to hypoglycemia.
For middle-aged and elderly people, a high-protein diet after exercise will only increase the burden on the kidneys. If you exercise after meals, you can drink sugar-free soybean milk instead of carbohydrates.
Do you have any muscles? It's time to exercise!
Modern people are too lazy to move. I just want to slide my mobile phone on the sofa every day when I go home, which leads to the rapid loss of muscle mass. He Lian said that to know if you have muscles, as long as you meet the following four conditions, it means that you have to get up from the sofa to exercise your muscles.
□ Condition 1: It is easy to feel tired and lack vitality.
Situation 2: I often feel sour here and painful there, and it hurts for a long time.
□ Situation 3: There are fewer things to challenge. For example, I used to walk in the suburbs without feeling tired, but now I am tired after a few steps, and my feet are so sore that some people climb stairs and even pant like cows.