2. Normal people can achieve the goal of fitness by exercising for 30 minutes to 60 minutes every day. Such as walking, jogging, doing housework, climbing stairs normally, etc. , no need for extra exercise;
3. For overweight and obese people, anaerobic, load-bearing and endurance exercises should also be done according to their abilities and cannot be forced; Adjusting diet and living habits plus exercise can achieve ideal results.
First of all, I suggest that you'd better check it out.
Teenagers (including young people occasionally) may be osteochondritis of tibial tubercle, which is located at the upper tibial tubercle below the knee, caused by collision injury of muscle ligament and frequent traction of the tubercle. . . Teenagers who love sports are prone to this phenomenon. . . It is manifested as pain in exertion (getting up, jumping, climbing stairs), pain in squatting, pain in pressing, and prominent tubercle sclerosis. . . The method is simple and unique, that is, don't do strenuous exercise for two or three months to six months, and generally you can heal yourself. If you don't have any bumps now, you just showed up. Be sure to rest for two or three months, don't exercise, don't play ball games, especially football and basketball, don't bounce, and don't get hurt again. . If you continue to exercise, you may have to wait until the epiphysis heals at the end of adolescence. Even if you exercise too much in adulthood, it will still hurt. The key is that the bulge will not disappear, which may affect your image and convenience of life. . In short, the problem is quite common, not big. Actually, exercise only hurts. If it doesn't hurt very much, it doesn't affect life very much. .
By the way, the anterior tibial tubercle is the attachment point of quadriceps femoris tendon, and the stress is great but small. The epiphysis of the child is not healed and it is easy to get injured.