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"Alas, look at my legs, I have cramps at every turn, and I blame me for not practicing well at that time." Wang Dawei, a 57-year-old taxi driver, often complains of leg pain while waiting for a red light.
When his friends heard about it, they suggested that he start doing squats to strengthen his leg muscles. Wang Dawei is an optimistic and active person, as soon as he heard that squats could improve his condition, he immediately started practicing at home.
In the beginning, he only made ten a day, and slowly, he did more and more, even making hundreds a day. Unexpectedly, one early morning three months later, he suddenly felt dizzy while doing squats, and then fainted. It was diagnosed by the doctor as cerebral hemorrhage.
The doctor told Wang that he had made several mistakes. First of all, his squat movements are not standard, and he often exerts too much force on his waist, which not only fails to effectively exercise the leg muscles, but increases the pressure on the body.
Secondly, Wang Dawei did not carry out proper warm-up activities and directly started high-intensity exercise, which is very dangerous for middle-aged and elderly people. In the end, he did not take it step by step and suddenly increased the amount of exercise, which was unbearable for his body that was not fully prepared.
Excessive exercise can lead to a dramatic increase in oxygen free radicals in the body, which can attack the walls of blood vessels, increasing the risk of bleeding.
Long-term high-intensity exercise will increase the pressure on the antioxidant system in the body, especially if there is no protection of appropriate antioxidant substances, such as vitamins E and C, which may lead to an imbalance in the internal environment and exacerbate oxidative stress, which may cause damage to important organs such as cerebrovascular vessels.
A large amount of energy produced by exercise is released in the mitochondria of the cell through the electron transport chain, and in this process, some oxygen electrons escape, forming so-called reactive oxygen species.
Although the body has its own antioxidant system to neutralize these reactive oxygen species, when exercising too much, the reactive oxygen species produced will exceed the range of the body's antioxidant capacity, causing damage to cells. If the cells of the cerebral blood vessels are involved, the blood vessel walls may weaken, which in turn may cause hemorrhage.
Wang Dawei later learned that although exercise has many health benefits, moderation is the key. When middle-aged and elderly people exercise, they should choose exercises that are suitable for their physical strength, and pay attention to warm-up and relaxation before and after exercise, and pay attention to supplementing enough antioxidants, such as vitamin C and E through food, to protect the body from free radical damage.
During his recovery, David also learned more about antioxidants and nutritional supplements. For example, he learned about antioxidant foods such as tomatoes, blueberries, nuts and leafy greens, which are all superfoods rich in vitamins C and E.
Wang Dawei began to try to include these foods in every meal, not only to make his diet more diverse, but also to help him strengthen his body's antioxidant capacity.
At the doctor's suggestion, Wang Dawei also began to try some low-intensity but long-lasting exercises, such as walking and tai chi, which put less pressure on the cardiovascular system and can effectively promote blood circulation and enhance physical strength. He gradually felt the changes in his body, he no longer felt tired as easily as before, and the strength of his legs also improved significantly.
In this process, Wang Dawei also pays special attention to observing his body's reactions. Whenever he feels something strange in his body, he will adjust the intensity of exercise or rest in time, rather than blindly pursuing the amount or effect of exercise.
Wang Dawei's case caused a lot of repercussions in his circle of friends. His experience has made many of his peers aware of the importance of healthy exercise, as well as the risks associated with blindly pursuing high-intensity exercise. They began to consult Wang on how to balance diet and exercise, and how to implement these healthy habits in his daily life.
By the end of his recovery, Wang Dawei could almost have completely changed his view of health and lifestyle. He is no longer the taxi driver who only knows how to complain about leg pain, but has become a promoter of healthy life in his circle of friends.
One day, during a follow-up examination in the hospital, he asked curiously: "Doctor, I heard that squats not only work the leg muscles, but also improve heart function, is this true?" How should I organize my squat exercises now? ”
The doctor replied with a smile: "Mr. Wang, squats are indeed beneficial for strengthening the muscles of the lower limbs and improving the cardiopulmonary function, but the key is to master the correct method and moderate intensity. ”
"You can gradually increase the number and intensity of your squats according to your physical condition, and remember to maintain the correct posture and avoid overexertion. Additionally, incorporating some other types of low-impact exercise, such as walking or swimming, can help improve heart function while reducing the physical burden of a single form of exercise. ”
What do you think about squats? Welcome to discuss in the comment area!