At forty, I lost some bones.
And the physical recovery ability is not so strong.
It is suggested to do some strength training first to increase the stability of the knee joint.
Running on a treadmill or running on the road is more likely to hurt your knees. It is generally believed that the treadmill is more conducive to protecting your knees, because the treadmill has a buffer, and the impact on the joints is far less than that of outdoor running! Outdoor running buffer is limited to your shoe buffer! Treadmill is the buffer of shoes and the buffer of treadmill itself! The impact on the knee will be much smaller, but the treadmill is not a machine with better shock absorption effect. In fact, it still depends on the grade and maintenance of the treadmill, because most commercial treadmills can't really achieve plane stability, and there is a slight shaking when stepping on them, which will have some influence on the knees over time, and this influence does not exist for plastic runways. So both have advantages and disadvantages. The most important thing is to master the correct running knowledge, such as warm-up before running. In fact, where to run is not the most important. It is important to do enough warm-up and exercise your joints before running to avoid knee injury caused by running. At present, there are many misunderstandings about equipment fitness. Some people think that equipment fitness is safer and more reliable, but not necessarily. Many people are not suitable for equipment fitness. Take the treadmill as an example, there are two types of people who are not suitable to use the treadmill: one is people with chronic diseases such as osteoporosis, osteoarthrosis and arthritis. Two: Overweight people, it is best to choose swimming to lose weight, because overweight will increase the risk of knee injury when running.
Are middle-aged people prone to catch a cold because of lack of exercise? 1. Wind-heat cold is caused by wind-heat pathogen invading the exterior and disharmony between lung and qi. Symptoms are severe fever, slight aversion to wind, head swelling and pain, sweating, sore throat, cough, sticky or yellow phlegm, stuffy nose and yellow nose, dry mouth and thirst, red tongue tip, thin white and yellowish fur. Wind-heat cold is more common in summer and autumn, which is caused by exogenous wind-heat. Traditional Chinese medicine believes that wind-heat cold is the exterior syndrome caused by feeling the evil of wind-heat
2, cold and cold is a cold caused by the wind, mostly in autumn and winter. Its symptoms are soreness all over the body, stuffy nose and runny nose, cough with phlegm. Western medicine and Chinese medicine can be used for treatment, as well as dietotherapy, which not only eliminates diseases, but also protects health. Preventive measures include keeping warm, strengthening physical exercise, improving immunity and vaccinating in advance.
3, the main difference from the symptoms should be that a cold will have obvious runny nose, cough, feeling cold and so on. The wind-heat cold is sweating, yellow nose and nausea.
Is it easy to hurt your knees when running in winter? You can't wear too much when running. The protection of your knees mainly depends on how many running shoes you don't wear and the frequency of running posture.
Can exercise and running hurt your knees? A little, and it hurts to walk. Moderate exercise, scientific running and careful maintenance.
How to exercise your knees so as not to get hurt easily? Running jump shot is easy to hurt your knee. Swimming can protect your knees.
When doing running, jumping and throwing, we should pay special attention to protecting our knees. Especially for people over 40 and 50 years old, their balance ability decreases and their muscle strength is not strong. Running, jumping and shooting all require a lot of knee activities, such as turning around and stopping the jump shot in basketball, and you may get injured if you are not careful. Mildly, the patellar ligament and lateral iliotibial tract directly above the knee are injured, which belongs to knee joint trauma and can be gradually recovered through rest and application of anti-inflammatory drugs. Seriously, it may cause anterior and posterior cruciate ligament tear and meniscus injury, and it is difficult to recover from it.
Although some sports are easy to cause knee injuries, don't give up eating because of choking. On the one hand, we should strengthen self-protection, and for those who don't exercise often, we should step by step and pay attention to intensity. Knee pads can be worn for long-term exercise. On the other hand, strengthen leg muscles through exercise. Such as swimming, cycling or boating, these exercises are good for health and will not oppress the knees. Swimming has the least load on the knee joint, which is the most ideal way to exercise the injured knee joint. The reason is that it greatly reduces the pressure of weight on the knee and reduces the probability of knee injury.
Strengthen the exercise of muscles around the knee
In addition to choosing appropriate exercise methods, strengthening the training of muscle strength around the knee can also prevent knee injury. Because muscle is an important supporting structure, the stronger the muscle, the stronger the joint and the better the knee can bear the pressure. In addition, increasing hip muscle strength can reduce the chance of knee joint injury. If the hip muscles are not developed, the body cannot be guaranteed to return to the correct position when doing the action, and the knee joint is easy to be injured.
Several exercises to exercise the muscles around the knee;
Exercise quadriceps femoris, quadriceps femoris, and muscles on the front side of thigh. Sit on the floor with your knees straight forward; Pad a roll of towel in the knee depression; Tighten your knees for at least 30 seconds, then relax. Repeat this tense and relaxing process 25 times.
People who have never run before, how to start running without hurting their knees, go fast, walk for at least an hour every day for a week, and then they can run when their leg muscles and knees get used to it. Well, it's not expert advice, I just think so. Don't get on the treadmill, it will ruin your knees.
Ask a 40-year-old middle-aged man how to run. 40, 50, 60 is nothing to run. There is no difference at all.
How do middle-aged people exercise well? There are many ways for middle-aged people to exercise, such as running, Tai Chi, street dance, and even fitness and swimming.
How do middle-aged people exercise? And various forms of exercise, long-term persistence, can not be too tired. In short, in a word, we should put safety first. At present, many middle-aged people have two understandings of fitness: one thinks that walking fast every day can meet the needs of fitness. Another point of view is that exercise means panting, sweating and improving cardiopulmonary function. Which statement is correct? Professor Wang Anli, member of China Sports Medicine Professional Committee and director of the Sports Medicine Teaching and Research Section of Beijing Sport University, said that brisk walking is a safe and effective way to exercise heart and lung function, but it is not enough for people over middle age. Middle-aged people can exercise more if they have the conditions, and it is best to add some strength to exercise. Because middle-aged people's physique is declining year by year, muscle strength is declining, which will affect motor function. Stretcher, lifting dumbbells, doing push-ups, sit-ups and squats are all good forms of strength exercise. Professor Wang said that people who don't like sports or exercise irregularly at ordinary times, panting is not the highest realm that sports should pursue, and may also cause acute cardiac insufficiency, which may lead to sudden death in severe cases. Sports medicine research has proved that low-intensity, long-period or high-intensity and short-period training has similar effects on improving cardiovascular endurance, while when the exercise intensity is high, the possibility of joint injury increases. For middle-aged people, no matter what kind of exercise, it should be carried out under the premise of safety. High-intensity exercise not only increases the possibility of joint injury, but also increases the possibility of cardiovascular accidents. Professor Wang believes that if middle-aged people want to effectively improve their health, it is mainly to cultivate good exercise habits, and it is best to take scientific exercise prescriptions as the basis, which can not only minimize the danger, but also have good fitness effects, and can improve cholesterol metabolism and prevent the occurrence of chronic diseases such as coronary heart disease on the basis of improving cardiopulmonary function.