Four major misunderstandings in fitness exercise are the most harmful

Misconception 1: Exercise follows interest

"If ordinary people want to prevent injuries during exercise, they must first pay attention to choosing exercise, not following interests and hobbies, and they cannot always choose the sport because they are interested in a certain sport." Dr. Liu Xin from the Sports Injury Department of Jishuitan Hospital in Beijing said that each sport has its technical characteristics, and the physical conditions of the participants are also different, so you should choose a sports method that suits you according to your age, physical condition, physical condition, etc. Otherwise, not only will it not be able to exercise but it will also hurt your body.

Self-playing exercises should be done within your ability. For example, young people can choose strenuous exercises such as basketball and football. Some older people should choose sports that are not highly confrontational, such as swimming, table tennis, gate ball, and Tai Chi. If the knees are not very confrontational. If there is chronic injury to the joints, it is not advisable to choose Tai Chi, mountaineering and other sports. Office workers do not have time to work at ordinary times, so they can choose aerobic exercises such as brisk walking and jogging after get off work.

Among these exercises, swimming is the most recommended by doctors. The risk of damage to bone and joint movements is relatively small, because swimming exercises are to overcome the resistance of water rather than gravity, and muscles and joints are not easily injured. Similarly, the effect of water during swimming makes the limb blood easily return to the heart, which speeds up the heart rate. Long-term swimming will increase the heart's motility. Retracting is powerful.

Misconception 2: Exercise more on weekends is OK

Some people don’t have time to exercise, but they “work hard” on the weekends, hoping to make up for all the exercises of this week. However, such exercises are not only ineffective, but can easily cause sports damage. During exercise, you should gradually increase the amount and finally find the sports load that suits you.

The exercise should be progressive step by step, and don’t be a weekend athlete. Generally speaking, if you want to maintain a basic exercise state, you must at least maintain your luck in a week. Exercise 3 times, and the exercise time does not need to be too long. Keep exercise for two hours a week. The intensity of exercise is as long as it is to ensure that it is sore but not night (that is, although the body is sore after exercise, the soreness will disappear the next day). If you want to maintain a good exercise state, you can gradually increase the amount of exercise on this basis. If you want to participate in the sports meeting held by your unit, you generally need to prepare for exercise one month in advance, otherwise it may increase the risk of sports injuries.

Misconception 3: What are the young people afraid of if they are a little fierce? 　　"I often meet some patients. Although they are considered athletes when they are young, they have neglected exercise in recent years. Once they encounter sports meetings or competitions organized by the unit, when they are about to show their skills, they often suffer from injuries." Dr. Liu Xin said that if office workers do not exercise for a long time, their muscle endurance, cardiopulmonary function and other indicators cannot meet the requirements of strenuous exercise. Once the intensity of the exercise is too high, they will cause harm to the body. Especially, although many people have gained weight, they still retain the feeling of being young deep in their hearts, so that they often have improper control of the intensity during exercise, which makes the probability of sports injuries very high. Increase.

"Long-term battle formation" must start with strength. All kinds of exercises are coordinated by muscles, bones and joints. If you want to protect your joints, you must have strong muscles. Therefore, before participating in strenuous exercise, people who lack exercise must go to the gym to practice muscle strength to strengthen muscle strength and increase muscle tolerance. Only by restoring sufficient muscle strength, good flexibility and balance ability can you basically ensure that various technical movements are completed and avoiding sports injuries.

Misconception 4: Warm-up exercise is purely a fancy

"A large part of the exercise injuries are actually caused by insufficient preparation activities." According to Liu Doctor Xin introduced that warm-up stimulates the brain and prepares the body for stronger exercise. Especially the self-protection movements during exercise are often not controlled by the brain, but the body's "conditioned reflex". This requires sufficient warm-up to make self-protection reactions at critical moments. In addition, warming up before exercise can make joints move more freely during exercise, preventing muscle and ligament damage caused by the sudden increase in exercise.

Activate each joint and stretch every muscle. Before each exercise, fully move each joint so that the joints can be maximized in all directions to increase their flexibility and flexibility. Try to stretch every muscle , stretch slowly, avoid sudden force, and try not to use force to achieve full stretch of the limbs. After stretching, you should do some general preparation activities, such as slight running and jumping in place, which can not only mobilize internal organs, but also warm up joints throughout the body.

Don't force difficult movements during exercise. During physical exercise, you should eliminate distracting thoughts, concentrate your thoughts, master correct exercise techniques, and prevent dangerous movements. Secondly, the range and intensity of the exercise should be appropriate, and do not force yourself to do some more difficult movements. Especially for older sports enthusiasts, you must adjust your mentality and do not invest too much, otherwise it is easy to get injured due to excessive movements.