Developing a reasonable exercise plan is one of the important measures to prevent spinal cord injury. The following will make a reasonable exercise plan according to your own situation, and elaborate on the type of exercise, intensity, frequency and precautions.
First, the type of exercise.
Choosing the type of exercise that's right for you is key to preventing spinal cord injury. For the general population, aerobic exercise, such as brisk walking, jogging, swimming, etc., is recommended to enhance cardiopulmonary function and improve physical endurance. In addition, strength training and flexibility training are also necessary to help build muscle strength, improve joint mobility, and reduce the risk of injury.
2. Exercise intensity.
Exercise intensity is one of the important factors in preventing spinal cord injury. Generally speaking, moderate-intensity exercise can achieve good results, but it should not be excessive. During aerobic exercise, your heart rate should be between 60% and 80% of your maximum heart rate. When strength training, choose a weight that suits you, and it is advisable to repeat 8 to 12 repetitions. When exercising flexibility, care should be taken to gradually increase the stretch amplitude and avoid overstretching.
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3. Frequency of exercise.
Proper exercise frequency is one of the important factors in preventing spinal cord injury. It is recommended to exercise 3 to 5 times a week for 30 to 60 minutes. Long-term adherence to moderate exercise can improve physical fitness and reduce the risk of injury.
4. Precautions.
Warm-up exercises: Adequate warm-up exercises, such as jogging, joint movements, etc., should be done before exercising to reduce the risk of injury during exercise.
Wear protective gear: When doing high-intensity exercise, you should wear appropriate protective equipment, such as knee pads, wrist pads, etc., to reduce the risk of injury.
Pay attention to the environment: When exercising outdoors, you should pay attention to environmental changes, such as weather, road surface, etc., to avoid accidental injuries caused by environmental factors.
Regular check-up: During exercise, you should check your physical condition regularly, and if you find any discomfort or abnormal symptoms, you should seek medical attention in time.