How to exercise without hurting your knees and lose weight? Exercise is good for our health and many other aspects. Everyone in life will improve their physical condition through exercise, and exercise is also about methods. Here's how to lose weight by exercise without hurting your knees.

How to exercise without hurting your knees and lose weight 1 1, swimming. Swimming and water sports, because of the buoyancy of water, basically have no pressure on the knee joint. And when swimming, basically all muscles can be exercised. But it is worth noting that swimming should not be too intense. For example, breaststroke is too fierce, which is easy to cause medial meniscus injury. Of course, the probability of injury is not great.

2. Ride a bike on the ground indoors or outdoors. Not only can you be nervous, but also the pressure on your joints is small. However, we should pay attention to adjusting the height, so that when you sit down and push forward, your toes can touch the ground, so as to avoid insufficient space for activities, resulting in excessive knee movement and wear. There is also a spinning bike in the gym. Don't ride hard because of the high resistance. Too much force is also harmful.

Step 3 walk. Walking will put pressure on your knees. But daily stress stimulation plays an important role in maintaining bone mass, and walking will inevitably lead to disuse osteoporosis. Walking is suitable for everyone, especially middle-aged and elderly people. For middle-aged and elderly people, if there is no obvious pain in the knee joint, it is recommended to walk about 1 hour every day. But not too much. But half an hour in the morning and half an hour in the afternoon. It is based on not causing knee pain. If you can't hold on for half an hour, you can also walk 10 minutes and rest for 5 minutes.

4. running. Running puts more pressure on your knees than walking. It is suggested that young people can run properly. But first, we must lose weight. For a big fat man, it is not suitable to run a lot at first. After controlling your weight, running can achieve the effect of fitness and reduce the pressure on your knees as much as possible.

How to exercise without hurting your knees and lose weight II? How to exercise without hurting your knees?

First of all, climbing a mountain may hurt your knee. Mountain climbing is a sport that many people like, because it can not only exercise, but also see beautiful scenery and breathe fresh air. But this kind of exercise is not conducive to protecting the knee joint. When going up the mountain, the knee joint only needs to bear the weight of the body, while when going down the mountain, the body not only has to bear the weight of the body, but also bears the force brought by the downward rush. If the impact force is too large, it will cause damage to the knee joint.

Secondly, running on the treadmill may also damage the knee joint. Nowadays, many people like to go to the gym or exercise at home. Running on the treadmill is a very common thing.

But it is not recommended that you do this, because the speed of the treadmill is set and the speed is constant. If the running speed drops, you may slip off the treadmill. But maintaining the same running speed for a long time is a great test for the coordination of knee joint and muscle. If you do this for a long time, it may cause damage to the meniscus and cartilage of the knee joint.

Furthermore, wearing high heels often may also damage the knee joint, especially when going up and down stairs. Because when going up and down the stairs, the weight borne by the patella will suddenly increase, up to 8 times the weight. So if you wear high heels often, it may lead to patella softening.

How to protect the knee joint

After knowing what behaviors will hurt the knee joint, let's take a look at how to exercise without hurting the knee joint.

1, when exercising, do what you can.

Improper exercise is a very important cause of knee joint injury. If you exercise less at ordinary times, your physical fitness will be relatively poor and your knee joint will be more fragile. If high-intensity exercise is forced at this time, it is easy to cause violent impact on the knee joint, leading to its injury. Therefore, we should choose the exercise that suits us according to our own situation. After the body adapts, slowly increase the amount of exercise.

2. Try to do some exercises with less damage to the knee joint.

Cycling, swimming and other sports have little damage to the knee joint, so you can do more such sports on weekdays. Climbing mountains and stairs do great harm to the knee joint. If you are obese, try not to do these exercises.

3. Do more leg lifts.

Leg lifting can increase the stability of knee joint. Doing this action often can keep the elasticity of the knee joint and play a protective role. Secondly, this sport doesn't need a high place, it needs a chair to do.

How to exercise without hurting your knees and lose weight? 3 What are the skills of exercise to lose weight?

1, the movement has relaxation.

When we do fitness exercises, we must relax. What is relaxation? In fact, it is very simple, that is, knowing how much exercise you should do. If you master the strong and weak rhythm in the half-hour aerobic exercise, that is, add a gentle recovery time in the interval of high-intensity exercise, you can get better slimming effect. It's also half an hour of aerobic exercise. The heat consumption of strong and weak rhythm for 30 minutes is 1 times that of steady exercise for 30 minutes.

If you continue to do high-intensity exercise, you will soon be exhausted, but intermittent rest and recovery can help you maintain high-intensity exercise.

2. Push hard with one leg when riding a bike.

When you ride a bike, pushing one leg intermittently can increase the intensity of exercise. At first, push your legs together for 4 minutes, with moderate intensity, and then push your left leg hard. After 30 seconds, change the right leg to the main power leg and pedal for another 30 seconds. Then, put your legs together at a medium speed for 4 minutes as adjustment and recovery. In this way, push with one leg 1 min every 4 minutes and exercise for 30 minutes.

3. Divide the movement time

Many fitness veterans will use this method to exercise, that is, split the exercise time, simply put, split the ordinary exercise into two sections. If you used to run 5 kilometers a day, you can divide it into 2.5 kilometers in the morning and 2.5 kilometers at night. After shortening the time and distance, you can try to increase the intensity, which can increase the heat consumption of the same distance.

Step 4 walk with load

Wearing a weight-bearing vest in sprint can make you burn 10% more calories. The weight-bearing vest can directly put the weight in the pocket of the vest, which is better than tying sandbags on the legs or holding dumbbells in the hands, and is beneficial to the bodybuilder to control the body posture. To be on the safe side, the negative weight should not exceed 10% of the body weight (for example, a woman weighing 60 kg can carry up to 6 kg).

If you don't like this way of carrying weight, you can also try holding two long poles in your hand. Although they weigh only 0.5 kg, they can help you burn 20% more calories without any side effects.

Doing push-ups often can help us exercise our chest muscles and make our bodies stronger. Push-ups are a very effective and difficult fitness exercise. Beginners need to learn push-ups to breathe and the correct method of push-ups. This paper mainly introduces the related knowledge of doing push-ups. Let's have a look!

Beginners can practice push-ups in two groups, each group 15 to 20 times; Athletes with a certain foundation can do 3 groups, 20 times in each group; High-level people can try four groups of 30 to 50 push-ups

Push-up breathing

First, synchronous breathing method

Breathe every time you do an action, and breathing is done during the action.

1, the correct breathing method can help us do push-ups better, so we must learn the adjustment method of push-ups breathing. Breathe in when muscles contract hard, and exhale when stretching resumes. Breathe in quickly when muscles contract, and exhale slowly when muscles stretch. This way of breathing is contrary to the above formula. It is fast and powerful when inhaling and slow and long when exhaling. Generally used for light load and centrifugal contraction exercises.

2. Exhale when muscles contract hard and inhale when stretching resumes. Exhale quickly when muscles contract, and inhale slowly when muscles stretch.

These are two opposite ways of breathing. In the practice of the past decades. Many experts have discussed it. But these two breathing methods. Everyone has the same request, that is, to avoid holding your breath for a long time in the process of exertion.

Second, asynchronous breathing

Breathing frequency is not equal to the number of exercises, and breathing is carried out in the interval of exercise. One breath, multiple actions or one action, multiple breaths.

1, light weight, quick action with one breath.

Asynchronous breathing requires us to do a few actions before taking a breath, which needs to be stipulated according to our physical fitness. Pause after several consecutive actions, take a breath, and then take another breath after several consecutive actions. This method is often used at the beginning of a training, when it is light, fast and energetic, or when doing warm-up activities. For example, when doing push-ups, parallel bars, arm flexion and extension, belly roll and other actions.

2, limit or reuse assisted breathing method.

Breathe several times at a time. This breathing method is used to adjust your breathing when your load is heavy (more than 90% of the weight you can bear) or your body is close to fatigue, so that you can try to complete another action exercise. But which one is best for doing push-ups? It depends on your level!

If you choose to do only 4-6 powerful weight-bearing push-ups, you can use the second breathing method. If you can do more than 20 times, do push-ups quickly, and you can do multiple actions in one breath. If you want to slow down, you can use synchronous breathing. These methods can be changed with each other.

The best time to exercise to lose weight.

Exercise should also pay attention to the time schedule. For friends who want to lose weight, timely exercise can increase the effect of losing weight.

An hour in the morning is worth two in the evening.

"A year's plan lies in spring, and a day's plan lies in the morning." When we exercise in the morning, the calories we need are mainly consumed by the oxidation of excess fat in our body. Obese people are caused by overweight and excessive accumulation of body fat, so we must seize the "prime time" in the morning to lose weight.

Before and after meals is a good opportunity.

Exercise after meals causes sympathetic nerve excitement and adrenaline secretion. Due to the need of muscle to do work, the central nervous system redistributes blood, muscle arterioles expand, capillaries open in large numbers, and the blood flow of motor organs increases; On the contrary, the blood flow of digestive organs such as gastrointestinal tract decreases.

Matters needing attention in exercise to lose weight

1. Exercise in the morning is the best time to lose weight.

It is best to come out for exercise after eight o'clock. At this time, the sun's light is strong enough to sterilize, and the dense fog has dispersed. This time is most beneficial to human health.

2. Make your heart beat faster, but don't be too reluctant.

The effect of losing weight has a lot to do with how long you exercise. So it's best not to choose the kind of exercise that will make you exhausted.

Aerobic exercise can effectively burn fat.

Aerobic exercise can increase the body's oxygen intake. Oxygen, like fuel, is an important angle for burning fat. Weight loss exercise must be aerobic, and the efficiency will be high!

Conclusion: After reading this article, I believe everyone must have more understanding and understanding of exercise weight loss skills! Only by mastering the skills of exercise to lose weight and finding the right time to exercise can we lose weight quickly! You might as well try!