How To Avoid Injuries When Exercising In The Gym
With the widespread development of national fitness and the enthusiasm of the masses for sports, gym exercise has become the choice of many people. How to exercise scientifically and rationally in the gym to avoid sports injuries? The reporter interviewed Shao Zhenxing, deputy chief physician of the Sports Medicine Department of Peking University Third Hospital.
Shao Zhenxing introduced that exercise should be gradual and regular. Before fitness, a plan should be made, and "assault" fitness should be avoided. The human body needs to adapt to the process. If you exercise beyond your tolerance in a short period of time, the body is prone to injury under "overload".
Choose appropriate items and equipment according to your needs and physical condition. The equipment and items in the gym can be divided into three categories: aerobic exercise-related equipment, anaerobic exercise-related equipment, and exercise courses with simple equipment (or no equipment), such as yoga, Pilates, etc. When exercising, you can combine aerobic and anaerobic exercise, and alternate between fat loss and muscle gain.
Treadmills are a common choice for people to enter the gym for exercise. How to use treadmills correctly? First, choose professional running shoes that fit your feet; second, choose a suitable pace and run at a constant speed, and the time should not be too long; third, if there is no special need, it is not recommended to run uphill, which will increase the pressure on the patellofemoral joint and easily cause cartilage wear; fourth, due to the large individual differences, there is no recommended number of steps suitable for everyone, do it according to your ability, and wear knee pads when necessary; fifth, when the body fat rate is too high and the lower limb strength is insufficient, it is not recommended to use a treadmill as the main method to reduce fat, otherwise the risk of knee cartilage wear is greater.
If you have knee pain or discomfort or have confirmed that there is degeneration of articular cartilage, you should try to avoid choosing treadmills, weighted squats and other exercises that frequently wear the patellofemoral joint. You can choose a fixed bicycle and raise the seat and lower the resistance when using it to reduce the exercise pressure of the patellofemoral joint and avoid wear. At the same time, you should strengthen the strength of the quadriceps femoris in the thigh, such as lying straight leg lifts, squatting against the wall, etc.
Do a good job of warming up before exercise, protection during exercise, and relaxation after exercise. Before fitness, you should do warm-up activities such as stretching to make your body "warm up". During exercise, wear protective gear according to the situation. For example, when lifting heavy weights, wear a waist protector to protect the spine, when doing boxing, wear gloves, and when running for a long time, wear knee pads. Relax well after exercise. You can massage your muscles moderately, take a hot bath, etc. Do not immediately engage in the next task or activity. If you feel obvious discomfort during exercise, stop immediately. If the symptoms cannot be relieved after a period of time, or the same symptoms recur, it is recommended to see a specialist for examination.
Exercise moderately, especially do not over-exercise when you are tired. The purpose of exercise and fitness is to make yourself healthier, not to damage your health due to excessive exercise. After a day of work and being physically and mentally exhausted, try to choose some relaxing low-intensity exercises. Because when the body is in a state of fatigue, the reactivity of muscle tendons and the reflex sensitivity of related nerves will decrease. If you do long-term, high-intensity exercise, it is very easy to cause sports injuries.
In addition, do not limit yourself to exercising in the gym. Combining it with certain outdoor activities is the best way. Only by gradual progress, regularity and moderation, self-centeredness, good protection, aerobic and anaerobic, and avoiding excessive exercise can you better stay away from sports injuries and enjoy the happiness brought by exercise.
