How to avoid injury during gym exercise (service window)
2024-09-09
National fitness is widely carried out, and the enthusiasm of the masses for engaging in sports is high. Fitness in the gym has become a choice for many people. How to exercise scientifically and reasonably in the gym to avoid sports injuries? The reporter interviewed Shao Zhenxing, Deputy Chief Physician of the Department of Sports Medicine at Peking University Third Hospital. Shao Zhenxing introduced that sports should be gradual and regular. Before exercising, make a plan and avoid sudden workouts. The process by which the human body needs to adapt, engaging in movements that exceed its capacity in a short period of time, can easily lead to damage when the body is overloaded. Choose appropriate projects and equipment based on needs and physical condition. The equipment and activities in the gym can be divided into three categories: aerobic exercise related equipment, anaerobic exercise related equipment, and exercise courses that are combined with simple equipment (or do not require equipment), such as yoga, Pilates, etc. During exercise, aerobic and anaerobic conditions can be combined, alternating between weight loss and muscle gain. Treadmills are a common choice for people to enter the gym for exercise. How to use treadmills correctly? Firstly, choose professional and comfortable running shoes; Secondly, choose a suitable pace and run at a constant speed, and the time should not be too long; Thirdly, unless there is a special need, it is not recommended to run uphill, as this will increase the pressure on the patellofemoral joint and easily cause cartilage wear; Fourthly, due to significant individual differences, there may not be a recommended number of steps that are suitable for everyone. It is advisable to act within one's means and wear knee pads if necessary; Fifth, when the body fat percentage is too high and the lower limb strength is insufficient, it is not recommended to mainly use a treadmill to reduce fat, otherwise there is a higher risk of knee cartilage wear. If knee joint pain and discomfort have already occurred or joint cartilage degeneration is confirmed, it is advisable to avoid frequent wear and tear exercises such as treadmills and weight-bearing squats on the patellofemoral joint. Fixed bicycles can be chosen, and the seat can be raised and resistance adjusted during use to reduce the pressure on the patellofemoral joint and avoid wear and tear. At the same time, it is necessary to strengthen the exercise of quadriceps muscle strength in the thighs, such as lying flat and lifting the legs, squatting against the wall, etc. Warm up before exercise, take protective measures during exercise, and relax after exercise. Before exercising, it is important to do warm-up activities such as stretching to warm up the body. During exercise, wear protective gear appropriately according to the situation, such as wearing waist protection to protect the spine for heavy weightlifting, wearing gloves for boxing sports, and wearing knee pads for long runs. After exercising, do a good job of relaxation, such as moderately massaging muscles or taking a hot bath. Do not immediately move on to the next task or activity. If there is any obvious discomfort during exercise, stop immediately. If the symptoms do not improve after a period of time, or if the same symptoms repeatedly occur, it is recommended to seek examination from a specialist doctor. Exercise should be moderate, especially not excessive exercise in a state of fatigue. The purpose of exercise and fitness is to make oneself healthier, not to harm one's health due to excessive exercise. After a day of work and physical and mental exhaustion, try to choose some relaxing low-intensity exercises. When the body is in a state of fatigue, the reactivity of muscles and tendons, as well as the reflex sensitivity of related nerves, will decrease. Prolonged and high-intensity exercise can easily cause sports injuries. In addition, don't limit yourself to exercising in the gym. Combining certain outdoor activities is the best way. Gradual progress, moderate regularity, self centeredness, proper protection, aerobic and anaerobic conditions, and avoidance of excessive exercise are necessary to better stay away from sports injuries and enjoy the joy brought by sports. (New Society)
Edit：HAN ZHUOLING Responsible editor：CAICAI
Source：chinanews.com
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