As we all know, exercise is a very stress-relieving and healthy thing, so how do you usually exercise? Do you feel anything after exercise? Is it a healthy way to exercise?
Young people are well aware of the importance of health, but they often neglect their physical health in real life, and finally have the opportunity to rest, in addition to leisure and entertainment, they should also participate in some sports appropriately, such as running, yoga, mountaineering, cycling, etc. Do you notice that your knees feel sore or even red and swollen after exercising? This is what we often say about joint damage caused by improper exercise, which is not so healthy, but overloaded exercise, which can easily cause damage to the body and joints!
We all know that exercise is an effective way to maintain physical and mental health, so why is there more and more joint damage caused by exercise? In fact, this is mainly related to our exercise mode and amount of exercise, moderate and regular exercise can increase our muscle strength, help improve joint flexibility and strengthen the body's balance, improve cardiopulmonary function at the same time, but also help to relieve joint pain and improve joint stiffness, so as to achieve the purpose of improving the overall health of the individual.
So how do you exercise healthily? For the general public, before starting to exercise, should carry out a comprehensive assessment of their exercise ability and physical skills, if they are already in the acute inflammatory stage, such as joint redness, swelling, heat, pain and other symptoms, it is not suitable to exercise, need to use the least painful items, and before the start of exercise, fully warm-up and stretching, exercise time should not be too long, it is best to use a step-by-step approach. If you feel joint soreness after a workout instead of muscle soreness, it means that your exercise style needs to be adjusted. In terms of medication, for the problem of joint pain, our general medication principle is that it can be used externally without oral administration, and it can be taken orally without injection, because many anti-inflammatory and analgesic drugs stimulate the gastrointestinal tract or increase the risk of cardiovascular diseases, so external drugs are relatively safer. Like indomethacin liniment, it can relieve the pain of various muscles and joints throughout the body, and the active ingredient penetrates but does not enter the blood vessels, which can greatly reduce the amount of external drugs brought by the drug compared with oral drugs.
In terms of exercise frequency, aerobic exercise can be controlled three to five days a week; Resistance exercises are performed two to three days a week, and the same muscle group should be trained at least 48 hours apart. In terms of exercise intensity, the amount of moderate-intensity exercise is 64%-76% of the maximum heart rate when the heart rate of aerobic exercise reaches 64%-76% of the maximum heart rate (estimated maximum heart rate: 207-0.).7 age); The resistance movement is controlled at 60%-80%1-RM (the maximum number of repetitions at one time). In terms of exercise time, aerobic exercise is 30-60 minutes a day; Complete 2-4 sets of resistance exercise Xi; Flexibility training exercises each exercise of power Xi 10 times, static maintenance for 30 seconds 3 sets. It is also important to note that flexibility training is best done every day to ensure the flexibility of the body's muscles.
If you have muscle and joint pain after exercise, don't be afraid, you can use Wanteric indomethacin liniment, which is a powerful non-steroidal anti-inflammatory drug with anti-inflammatory, antipyretic and analgesic effects, reducing pain by reducing the synthesis of prostaglandins by inhibiting cyclooxygenase. For example, our common muscle pain, stiff and sore shoulders, or low back pain, joint pain, tenosynovitis (hand and wrist pain), elbow pain (tennis elbow, etc.) and pain caused by bruises and sprains, apply the painful area 2-3 times, the ingredients can quickly penetrate**, effectively relieve muscle and joint pain. The bottle is small and lightweight, so you can carry it when you go out for sports. If you don't get relief with medication, you should see a doctor as soon as possible and stop all exercise.
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*: China.com.