In recent years, "weight training" has become a trend, and it is no longer just a talent for macho men to train muscles. In order to increase muscle strength and maintain musculoskeletal health, people in the middle age and mature age have also joined the ranks of retraining.

However, medical doctors in the rehabilitation department remind that recently, more and more people have suffered from lower back pain and knee joint injuries due to inconsistent training posture or excessive training. How to avoid sports damage while increasing muscle strength and maintain health?

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The sports injury is becoming more and more common. Chen Yiting, a physical therapist in the Rehabilitation Department of Hualien Munon Hospital, reminds that you should understand your own softness and physical fitness before exercise. It is best to ask a professional fitness instructor and physical therapist. Fitness coaches call for not showing off their strength in sports, otherwise the damage of sports may be the same as the other side.

Commonly known movements are inconsistent, warm up, and exercise before being injured.

Chen Yiting said that there are two major reasons for sports damage. It should be estimated that it is related to the softness of the muscles, or the actions they do are incorrect, and the most common problems of remediation of the movements are inconsistent or weak in warming up the body, which can easily accumulate and cause sports damage in the long run.

The most common injury is that the load weight is too large, which causes muscle damage. Some people feel that it is no longer painful after resting for a few days. They think that the exercise injury has been cured, so they continue to undergo heavy training. However, Chen Yiting said that the injury of muscles takes a period of time to recover. Without completely recovering, continuing exercise will only cause more serious damage to the musculoskeleton.

Chen Yiting pointed out that before re-training, you must first warm up, and add the weight slowly, and do not be too fast. Once injured, you need to clarify where the injured part is, how to cause it, and how long it takes to recover. It is recommended to ask a physical therapist or hygienist, what simple muscle strength training can be done during the recovery period, maintain the concentration of activities, and avoid muscle degeneration.

The training course needs to be personalized in order to achieve results and avoid damage.

"Beginners in training should consult with professional and qualified fitness coaches or physical therapy teachers." Chen Yiting said that because training is in a serious state, it is important to be correct or not. If the movement is done wrongly and the posture is incorrect, it is likely to cause lower back pain, knee joint pain, etc. You should ask professional opinions, including how to adjust the posture, the correct movement, how to exert force, and the combination of breathing can prevent sports injuries.

Chen Yiting said that there is no age limit for severe training, and there are also elderly people who have undergone severe training, especially now that they often find that the muscles are severely aging, which is "sarcopenia". This is because the muscles are not activated, which leads to a decline in muscle strength and can easily increase the risk of falling. The hospital will design personalized training courses with different "dish menus" according to age, so that the elderly can maintain their existing muscle strength, delay muscle disability, and maintain daily life activities.

Fitness training training: If you are too serious when you are young, the damage will be difficult to recover.

Gym boss and instructor Jackyong took his experience as an example. He said that if you don’t hear the advice from the front when you are young, you will have to hold too much weight and swelling, which will cause movement damage to the shoulder muscles. Now the arms are difficult to lift, and the belt connecting the shoulder blades and arms is even more injured, so you must have a knife to treat it.

He used his bloody and painful experience to remind those who need to practice retraining that they must spend money to ask for guidance in order to grasp the direction and find the right way to develop muscles. Never change the experience by injury. Once the muscles are injured, it will be very difficult to recover.

Ji Jiang Zongyuan said that muscles are like machines and require time to take care and exercise to be more flexible. Reconciliation is the basis of every movement. At first glance, it is just a repetitive action, but how to do it is very important. For example, the limbs should be straightened and the reconciliation should not be killed. If the burden is too heavy to the extreme, you should let go and do not show off.

You can only maintain your muscle strength by starting early, compare yourself with yourself, and not with others.

Ji Jiang Zongyuan pointed out that the coach will consider each person's physical fitness level, design training strength, weight and rest time, and set goals to increase strength and weight in a reasonable range, and will also help when necessary, so that the trainees can develop muscle faster. Everyone will also be asked to take photos before and after the retrieval. In addition to reminding you not to be quick, you should not compare yourself with others. You are your biggest enemy.

Although everyone can do retraining, Jiang Zongyuan reminds that as you grow older, muscle strength will lose faster. If you want to have healthy muscles, it is recommended to start retraining as soon as possible. He met a 70-year-old man with a back problem and was not soft and took several times more time than others before he could lift his head and chest up. It was very hard.