It's right to exercise, it's your fault if you get injured in practice?
Did you get the warm-up exercise right?
What is the right exercise prescription for you?
Director of the Institute of Sports Medicine, Fudan University
Chen Shiyi
Authoritative answer for you~
Fudan University
Institute of Sports Medicine
Director Chen Shiyi
1
There is nothing wrong with sports
Is it your fault that you get injured in practice?
Mountaineering is not for crowds
In the process of descending the mountain, the knee joint bears more weight, and for the elderly with degenerative changes in the knee joint, or the elderly with insufficient muscle strength, it is easy to be unable to support and tremble when descending the mountain, which may cause certain risks.
Weekend sports crowds
There are some groups of people, especially young office workers, who are usually busy and concentrate on doing a lot of exercise on weekends, which may cause damage to the body. For this kind of people, one is to concentrate on exercising, not to choose items that are not familiar with the rules of exercise, and the other is not to exercise too much.
2
Warm-up exercises before exercise
Are you doing it right?
If you don't warm up well, you may have muscle strain, tear, and in severe cases, you may be unable to continue exercising or walking, and there may be joint injuries, cardiovascular stress and other sports injuries.
Warm-up exercise 1: Balance on one leg
1. Lift one leg and extend it forward, backward and sideways;
2. Alternate exercises on both legs.
Warm-up exercise 2: Stretch your legs
1. With one leg in front and one leg behind, squat slightly and stand on tiptoe with the back heel of the front leg;
2. Walk on both legs alternately and feel the stretch of the leg muscles in the back.
Warm-up exercise 3: Y W activates the shoulder back
1. Bend your body forward and keep your back straight;
2. Exert force behind the shoulder blades, and the arms can be lifted in a Y or W shape to activate the stable muscle groups around the shoulder blades of the back.
Warm-up exercise four: bow walking trail turn
1. The basic movement is a lunge squat;
2. After squatting to the end, open your arms and rotate your torso to the left and right respectively;
3. This action not only activates the strength of the lower limbs, but also promotes the stability of the lower limbs and the flexibility of the trunk.
3
everyone
All have a prescription for exercise that suits you
A sports week program for healthy people
Weekly exercise frequency: 4~5 days a week;
Type of exercise: a combination of aerobic exercise, strength training, flexibility training and balance training;
Duration of each exercise: about 30~60 minutes;
Daily Plan Details:
1. Aerobic Exercise:
Frequency: 3~4 times a week;
Duration: 20~30 minutes each time;
Type: brisk walking, jogging, swimming, cycling, etc.;
Intensity: Moderate intensity (the degree to which you can speak, but not sing).
2. Strength Training:
Frequency: 2~3 times a week, non-consecutive days;
Duration: 20~30 minutes each time;
Content: Training of major muscle groups, including chest, back, legs, hips, abdomen, shoulders and arms;
Method: Free weights, gym equipment, or bodyweight training (e.g., push-ups, squats).
3. Flexibility Training:
Frequency: at least 2~3 times a week;
Duration: 10~15 minutes each time;
Movement: Stretching for major muscle groups.
4. Balance Training:
Frequency: 2~3 times a week;
Content: Yoga, Tai Chi or simple balance Xi.
Other things to note:
Warm-up: Warm up for 5~10 minutes before each exercise, such as walking or jogging easily.
Cooling: Cool down and stretch for 5~10 minutes after each exercise.
Hydration: Replenish water before, during, and after exercise.
Personal adaptability: Adjust the intensity and duration of exercise appropriately according to personal fitness and health status.
Exercise programs for special populations
(Type 1 diabetes)
(Type 2 diabetes)
Annotation:
1. Exercise prescription is individual, and there are different exercise prescriptions for the same type of disease.
2. Exercise prescription cases or exercise prescription tips, for reference only.
In the new year, I hope that all my friends are healthy and healthy
"Renewing the Universe"
How to exercise correctly?
Listen to what Director Chen Shiyi has to say
Source: CCTV Life Circle