Liu Fuhong, "boys and girls", how to exercise more reasonably? Listen to the advice of experts
2022-04-26
To ask who is the most popular on the webcast platform during this period, there is no better than fitness expert Liu Fuhong. His unique style of Aerobics combined with a lively song "compendium of Materia Medica" quickly swept the whole network. Many netizens who have seen Liu Jianhong's live fitness have spontaneously transformed into "Liu Jianhong boy" and "Liu Jianhong girl". Everyone has started the fitness and mutual challenge mode and handed over their "fitness homework". However, with the gradual increase of the number of people exercising, the "effect" of follow-up training has also been polarized. Some people lose fat quickly and have a "waist"; Others said: "jump exercises can't keep up at all. Working hard for half an hour is just a warm-up!" "After jumping for 10 minutes, I feel flustered, dizzy and sore back and legs." "After jumping the next day, the knee hurts and it's hard to go up and down the stairs." "I accidentally fell during aerobics and went to the hospital to take a film. The doctor said my finger was broken!" wait. Therefore, many people even ridiculed this situation as "Liu Fuhong effect". So, is this kind of Aerobics a "catalyst" for everyone's national health? Or just a false name? Who is suitable for training and who is not? What problems are easy to appear after practice and how to avoid them? Shanxi Evening News specially invited Hu Peng, deputy chief physician of bone, joint and sports injury Department of Shanxi Bethune hospital, to guide you. A analysis The hottest "shuttlecock exercise" may lead to sports injury Netizens who have seen Liu Jianhong's live broadcast should be deeply impressed by his iconic "shuttlecock gymnastics". "From the perspective of sports medicine, if you want to complete this action, you first need to complete the external rotation and internal rotation of the hip joint. If the hip joint is overused, the femoral head will repeatedly impact the acetabulum and labrum, which may lead to the injury of the labrum; at the same time, the muscles around the hip joint contract repeatedly, and there may also be the strain of the inguinal ligament and iliopsoas muscle; the people with insufficient core strength will have the strain of the lower abdominal muscle, which will lead to the injury Pain symptoms. " Hu Peng said. In addition, according to Hu Peng, when kicking shuttlecock, one side of both lower limbs is the supporting leg, and the other side is the hip and knee flexion posture. If the muscle strength of the supporting leg is insufficient, the alignment of the hip, knee and ankle force line will be poor when the action is completed, and the stress of the whole lower limb will change, which is easy to be injured, resulting in acute patellar dislocation, knee meniscus and lateral collateral ligament damage, ankle acute sprain, etc. At the same time, when bending the knee of the other lower limb, the pressure on the patella is 3-5 times of the body weight, which may lead to increased wear of the patella, chondromalacia of the patella, traumatic synovitis, and therefore symptoms such as knee swelling and anterior knee pain after exercise, especially when squatting and going up and down stairs. The above situation is more common in middle-aged and elderly patients with osteoarthritis. In fact, in previous live broadcasts, Liu Fuhong also repeatedly told everyone to pay attention to step-by-step fitness. On April 24, he specially pushed the "intimate advice from coach Liu" on his social account to remind everyone to pay attention to environmental safety, step by step and act according to their ability. He also added the "advice" clip video of previous live broadcasts to remind everyone to "avoid blind training without science". B answer questions Muscle soreness after exercise usually relieves itself Why does the pain after exercise come from? Why do many people feel soreness and pain all over their body after Liu Jianhong's aerobics? In response to the questions of netizens, Hu Peng explained that the muscle pain after exercise is mainly related to the accumulation of lactic acid, which can usually be relieved by itself within a few days. If the pain persists, it may be related to the following reasons: 1. Insufficient warm-up before exercise. Under normal circumstances, human blood is evenly distributed in the body. During exercise, the load on the heart, lungs and muscles increases, and more blood is needed to flow to the heart, lungs and muscles. Full warm-up can meet this requirement. 2. The foundation of sports is weak. People with no or weak sports foundation suddenly carry out multi joint high-intensity exercise, which may increase the probability of lumbar muscle strain, ligament strain and joint sprain. 3. Excessive exercise. According to individual differences, each person can bear different amount of exercise. Excessive exercise may aggravate lactic acid accumulation, low back pain and other soft tissue strain. 4. Poor balance ability. People with poor balance and coordination function are more likely to fall during exercise, resulting in serious consequences such as joint sprain and even fracture. Old people with poor joints can only "lie flat"? Looking at the vitality of young people every day, some old people are not reconciled. Hu Peng said that in the clinic, elderly people often ask such questions: "can we only 'lie flat' if we are embarrassed?" There are also some elderly people with osteoarthritis who feel that the best way to avoid further wear and tear of their joints is to rest and don't do any exercise. "As everyone knows, choosing 'lie flat' will lead to the gradual atrophy of the muscles around the joints and the deterioration of strength." Hu Peng said that in this way, the joint stability can not be guaranteed, but will lead to further accelerated joint wear; Long term inactivity will also lead to the reduction of synovial fluid secretion, which is an important component of articular cartilage; At the same time, the decrease of activity will aggravate bone loss, and gradually appear "disuse" osteoporosis, resulting in an increased risk of brittle fracture. Therefore, Hu Peng encouraged the elderly to exercise more. "However, high-intensity aerobics and other sports are not suitable for the elderly, and violent jumping may also induce various risks such as cardiovascular and cerebrovascular diseases. Professor Lin Jianhao's team in the people's Hospital of Peking University introduced the Danish gla: D complete exercise system into China, and has been committed to the research and improvement of exercise therapy for knee osteoarthritis in recent ten years. At present, it has provided exercise therapy guidance for nearly 2000 patients with mild and moderate osteoarthritis to help them reduce knee pain Section pain, improved function, avoided or delayed surgery. " Hu Peng said. C reminder Be prepared to avoid sports injuries In recent years, the concept of "step-by-step number theory" has become more and more popular among middle-aged and elderly people. If you walk 7000 steps a day, I will walk 10000 steps to see who walks more. As everyone knows, vigorous walking for the elderly, although it helps to exercise cardiopulmonary function, incorrect walking posture and methods will also bring many problems, such as knee synovitis, "goose foot" bursitis, fat pad inflammation and other diseases, resulting in knee pain. Take running for example. There are 40 million regular runners in the United States every year, of which the proportion of lower limb injury is as high as 19.4% - 79.3%. In China, the number of sports lovers is also increasing year by year, while the pain of skeletal muscle also makes many people have to give up their hobbies and dreams. From Crazy walking to "shuttlecock gymnastics" in a sudden fire, Hu Peng reminded that if you love sports and want to avoid sports injury to the greatest extent, please remember the following two suggestions: 1、 Get ready for exercise When exercising, you should wear slightly loose and soft clothes. Too tight clothes will limit the smooth completion of movements and the blood flow of the body. A pair of shoes with appropriate size and high comfort can cushion the impact force on the joints during exercise, and its appropriate friction will reduce the probability of ankle sprain during exercise. In particular, the elderly should not exercise barefoot on the smooth ground, otherwise it is easy to slip and fall, leading to fracture. Eat and drink properly within 1-2 hours before exercise to avoid massive sweating and hypoglycemia during exercise, resulting in syncope. Warm up for 5-10 minutes before exercise, and stretching activities should be arranged after exercise as far as possible. 2、 Make a reasonable exercise plan In 1969, prescription terms were recognized by the World Health Organization. The contents of exercise prescription include: frequency, intensity, time, exercise category, total amount and progress. A good exercise plan also includes these aspects. In order to ensure the continuous and effective exercise effect and the steady improvement of physical quality, we must follow a certain exercise plan. For ordinary people, we should pay special attention to the frequency, intensity and time of exercise. Frequency: physical exercise needs to be carried out systematically and regularly, which can be determined in combination with the law of their daily life. Generally speaking, if you want to get good exercise results, you should take physical exercise at least 3-5 times a week. Intensity: refers to the intensity control of aerobic exercise, which can be achieved by measuring heart rate. In short, if you want to gradually improve your current physical fitness, you must gradually increase the exercise intensity after adapting to a certain exercise intensity, that is, complete a cycle of "Adaptation - unadaptation - adaptation...". Time: refers to the duration of each exercise. For aerobic exercise, it is generally recommended to continue for about 25 minutes each time. Type refers to the sport. Different types of exercise have different effects. Therefore, first of all, we should clarify the purpose of sports, so as to select the appropriate items. For example, if you want to enhance the vitality of your lungs, you can run, ride a bike, swim, etc. If you want to exercise your muscles, you can do squats, sit ups, pull ups, etc. D move "Meat and vegetable" with the exercise mode is easier to achieve the effect of fat reduction In Liu Jianhong's live studio, we often hear some exercise slogans: "Mermaid line, vest line, I want it!" "Swing up your arms and raise your legs! The fat on your waist is clicking off!" "Follow Mr. Liu Fuhong to punch in and be thin together!" With Mr. Liu beating rhythmically, he was panting and sweating unknowingly. At the end of a week, his weight easily dropped several kilograms, and the fat reduction effect had to be convincing. "In order to ensure the best effect, it is suggested to combine aerobic exercise and strength training at the same time, that is, 'meat and vegetable combination', and we must follow the fitness sequence of 'strength first, then aerobic'." In Hu Peng's opinion, the risk of strength training is higher than that of aerobic training, and it needs to complete the corresponding number of training groups to be effective, so it is necessary to ensure sufficient physical strength during training; After aerobic exercise, fatigue will reduce the control of motor nervous system over skeletal muscle. At this time, anaerobic exercise may increase the probability of sports injury; From the perspective of energy consumption, at the beginning of exercise, the body consumes glycogen rather than fat, and the consumption of strength training is mainly glycogen. After anaerobic exercise, aerobic exercise can quickly enter the fat burning stage on the basis of glycogen consumption, so it can greatly improve the efficiency of fat reduction. "If you exercise to lose weight, you should undoubtedly choose aerobic exercise, because anaerobic exercise does not consume fat. But anaerobic exercise is not meaningless. It can improve the body's working ability, improve the basic metabolic rate, shape muscle lines and increase muscle strength. It is also a very important type of exercise." Hu Peng said. (reporter Xue Lin) Tips The difference between aerobic exercise and anaerobic exercise Aerobic exercise, a popular explanation, is the type of exercise with smooth breathing. It has low intensity, rhythm and can last for a long time. Through continuous or repeated activities, it can complete a certain amount of exercise within a certain time. During the whole exercise, we can breathe smoothly, but we breathe slowly
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