In order to maintain health, sports are certainly an indispensable part of the world. The World Health Organization (WHO) and various health units are strongly polite and should cultivate sports habits at all ages. But do you know? Some movements, in fact, "the doctor does not do it themselves", will even avoid patients because they may bring long-term damage, aging risks, and even life-threatening.

Error in strength training may cause static tumors, and many people will undergo strength training in the gym or at home, which is believed to help reduce fat and shaping. However, Japanese orthopedic doctor Rumiko Inoue pointed out that she had stopped "pressurization training" that she had been doing for many years before and after menopause. She said that although this type of training can achieve high results in a short period of time, it will cause great burden on the static valve, and hormone changes during menopause can easily cause static convulsions.

In addition, she never did high-difficulty projects such as "guidance up", and she felt that her shoulders were hurt at the beginning, and she never tried to be strong since then.

Another doctor in Zhongshan, Yuichi, also stopped this training after causing a waist injury due to "Leg Press". He emphasized: "High weight exercise can easily lead to problems such as protrusion in the vertebrae, especially when there is a lack of instruction and guidance, the risk is higher." Experts suggest that it is better to adopt slow and 80% of the control training than to pursue the number of times and weight, so as to reduce damage and maintain effect.

"Open Legs 180 Degrees" stretching exercises actually don't need to hurt your body

Although the stretching is gentle, it is not better and better. The doctor named "Legging Exercise" as a high-risk and unintentional behavior.

The older the age, the greater the difference in the correlation range. If you do a hard 180-degree leg opening, it will easily cause tension and connection, especially during group courses, which is more likely to get hurt in order to keep up with everyone. Dr. Inoue suggests that respecting the limits of one's own body is also a circle of self-protection.

Not everyone can survive high strength exercise

The Zhongshan doctor who loves sports, even if he has the habit of skiing and training, said that he will definitely not touch the following items. Snowboards cannot support them with their hands and fall with great risks; fighting skills and football balls are high and have high fractures. ; the whole marathon and iron man are extremely burdened on the heart and lungs and the relationship between the heart and lungs, which can also cause increased reactive oxygen species and accelerate aging

He pointed out that many people took painkillers (such as Rossen) to run in the competition, which resulted in effluent, injury to the kidneys, and even dysfunction and coma.

Climbing the stairs is not good for climbing and down.

The doctor recommends integrating sports into daily life, such as: stretching exercises while watching a TV, standing with one foot while brushing teeth, not sitting in a subway seat, standing with no handrails, and walking the stairs deliberately to and from get off work every day.

However, it is important to note that the pressure on the knees of the "downstairs" is 6 times higher than that of the "upstairs" and it will double when carrying heavy objects. Therefore, it is recommended that "there is no problem with the upstairs, and you should take the elevator as much as possible when you go downstairs."

Practice time and frequency only require 48&ndash for

muscle repair; 72 hours, the same part should be once every three days. Growth hormones are more secreted at night, so it is recommended to conduct muscle strength training at night. Before exercising in the morning, you should first replenish water and eat to avoid irritation and induce wind or myocardial infarction. Avoid intense activities within 2 hours after exercise, otherwise it will affect sleep.

The standard for exercising "just-right" every day

Zhongshan doctor pointed out that "treat" can be used as a basis for strength judgment. Whether walking or jogging, the goal is to sweat slightly and breathe slightly. The ideal exercise is about 100 beats per minute. Doctor Inoue also reminds that if you experience pain or inappropriate exercise, stop immediately and do not force it.

The persistence of "light habits" is the king.

The true healthy and long-term movement is not more effective than who, but long-term, stable and sustainable. The doctors unanimously believe that it is better to find a way to move in life every day than to spend money and sweat in the gym, and not to force yourself or compare with others.