According to statistics, when people stand up and walk, the pressure on their knees is 0-2 times the weight of 65438+, going up and down stairs 3-4 times, running 4 times, playing basketball 6 times, and squatting 8 times. According to this coefficient, when a person weighing 70kg runs, his knees will bear 280kg of pressure ... In addition, being overweight is often accompanied by symptoms such as hyperglycemia and hypertension, so it is not appropriate to do high-intensity exercise rashly.
Therefore, please do the following things before strenuous exercise:
1, consult a doctor.
If possible, go to the hospital for a physical examination of blood lipids, blood pressure, blood sugar and other indicators, and consult the doctor's advice.
2. Be sure to stretch carefully before exercise.
Stretching for 5- 10 minutes must be done carefully before starting heavy exercise: stretching can warm up and reduce the risk of sports injury.
3. Don't just choose one form of exercise.
In sports medicine, there is a technical term called "overwork injury", that is, the injury caused by long-term use of muscles/tissues in a part.
There is a girl who is very heavy. She practices elliptical deviation six days a week, and her legs and shins hurt. In addition to the pressure of heavy weight on her knees, another important reason is that the form of exercise is too simple, and the leg is overworked at first.
Therefore, the forms of exercise must be diversified, not just walking or cycling (people with normal weight should also pay attention to this). In addition to preventing injuries, the diversification of exercise forms can also make the exercise effect more balanced.
Which of the following exercise modes should I choose in the early stage of exercise?
A. High-intensity short-term exercise
B. Moderate and low intensity and long-term exercise
Although the total calories consumed by A and B are similar, B should be chosen in the early stage of exercise: moderate and low intensity and long-term exercise, with the emphasis on strengthening the respiratory system and basic strength.
Because under the same energy consumption, the proportion of sugar and fat participating in energy supply is different in different exercise modes. In low-intensity and long-term exercise, the proportion of fat participating in energy supply will be higher, and this kind of exercise is safer and can avoid some sports injuries.