Mr. Ma is 46 years old this year. has been running at night for 15 years. He has been exercising well. His legs are full of muscles, but almost can't walk.
at least three times a week, running at least 5 kilometers each time, and occasionally running ten kilometers , which is Mr. Ma’s night running exercise volume.
Mr. Ma also participated in the marathon last year and originally wanted to continue participating this year, but his leg was in trouble.
Mr. Ma discovered that ran a kilometer by himself, and his legs hurt so much that they couldn't stand and almost couldn't walk. When I went to the hospital for examination, I found that had severe wear on the hip joint , and needed artificial joint replacement surgery .
Doctor analyzes that, Mr. Ma's Hip is missing a small piece of than ordinary people, and the years of night running have caused serious joint loss. There are many controversies about
Exercise. Some people say: "Life lies in exercise", while others say: "Life should be resting."
National-level famous Chinese medicine Xu Zaichun Teacher once said in an interview: "It is recommended that young people under 40 years old should exercise more appropriately, running, playing ball, and marathons are fine, but after the age of 50, you should be more relaxed, exercise appropriately, and it is correct to take care of more after the age of 60."
1. "Exercise more before the age of 40, exercise less after the age of 50, and not exercise at the age of 60." Does it make sense?
The National Cancer Institute once published a study. Through a survey of more than 270,000 elderly people aged 59-82, it was found that the elderly who participated in bicycle cycling, running, swimming, playing ball, golf, walking and other exercises were at a lower risk of death than those who did not participate in these activities.
WHO ’s advice to the elderly is: regular activities, sit less and move more, and adjust the intensity of exercise step by step. It is best to perform moderate-intensity aerobic exercises for more than 150-300 minutes per week, or high-intensity aerobic exercises for more than 75-150 minutes.
Some people are worried that exercise will damage knee joint , But in fact, both ordinary people and athletes may encounter knee joint damage when exercising, but running knee is generally caused by excessive use of knees, not just exercise, it is related to personal physical fitness, exercise intensity, etc.
Sitting for a long time and running too high may cause joint damage. Generally, people who run casually have a smaller chance of being targeted by knee injuries, so they should exercise appropriately.
"Exercise more before the age of 40, exercise less after the age of 50, and not exercise at the age of 60." The sentence should be understood as a certain balance between exercise and resting should be paid attention to. Long-term lack of physical strength or excessive exercise, and not enough time to rest and recover after exercise, is not conducive to physical health.
As the saying goes, traditional Chinese medicine believes that "long-term vision damages blood, long-term lying damages qi, long-term sitting damages flesh, and long-term standing damages bones."
2. Is it better to exercise in the morning or at night for middle-aged and elderly people?
If middle-aged people want to better protect their health, should exercise in the morning or at night?
In fact, it is necessary to look at the biological rhythm of the human body and its own specific situation, but there are still some differences in the appropriate exercise in the morning and evening.
, morning exercise
It is not suitable for too vigorous exercise when you just wake up in the morning, so it is best to choose milder exercises, such as Tai Chi, walking, jumping exercises, etc. It is best to choose exercises such as long-distance running, cycling, etc. in the morning.
It is not recommended to get up too early in the morning, or exercise in densely packed areas early in the morning, and pay attention to warming up fully.
, night exercise
suitable for muscle building exercises at night, such as aerobics , jogging, dancing, brisk walking and other aerobic exercises, which can be arranged at night.
Research has found that human muscle strength, body oxygen capacity, etc. will reach a peak between 5 and 7 o'clock in the evening. Therefore, jogging, aerobics, brisk walking and other aerobic exercises are also best performed in the evening.
Of course, whether it is exercise in the morning or at night, or what suits you is the best.
3. Although exercise is good, don’t fall into 4 misunderstandings
Exercise is good for your health, but don’t fall into misunderstandings. After all, the wrong exercise method is not only not good for your health, but may harm your body and even accelerate the aging of the human body.
. If you are sick, you should insist on exercising
It is best to pause exercise when you are sick, otherwise it may be detrimental to the recovery of the disease, and some accidents may occur during the exercise.
. Drink a lot of water during exercise or endure not to drink
During exercise, you must not hold back and not to drink water, nor can you drink too much water at once, otherwise it may lead to dehydration in the body or increase the burden on the heart and stomach.
It is recommended to drink water actively during exercise and try to do it as small as possible and do not drink cold water too much.
. Exercise does not care about the form
Exercise requires choosing the right one according to your own physical fitness and doing what you can. For example, people with osteoarthritis on the knee are not suitable for climbing or squatting; heart disease patients should avoid strenuous exercise, etc.
. Don’t warm up before exercise, don’t stretch after exercise
It is best to perform a few minutes of warm-up exercise before exercise to stretch various parts of the body to avoid damage during exercise.
After exercise, you should also stretch appropriately to relax your body gradually. If you stop after exercising directly and do not stretch, you may show signs of palpitations, shortness of breath, and dizziness.
Although exercise is beneficial to health, it also varies from person to person. The intensity of exercise suitable for people of different ages is also different. It is recommended that everyone choose the appropriate exercise according to their physical fitness. You should also avoid some wrong exercise methods to avoid backfire and damage your body.
Reference:
[1] "A man insists on running at night for 15 years, at least 5 kilometers at a time! Finally, my figure was well developed, but I almost couldn't walk? 》.Guangzhou Daily.2017-07-29
[2] "The elderly love exercise and live longer! Research on JAMA Sub-Journal》. China Circular Magazine.2022-08-26
[3] "The "big collection" of sports misunderstandings that must be known. Have you ever experienced these situations...". Renwei Health.2021-03-22
. Reproduction of
is prohibited without authorization from the author.
