Truth. Does climbing stairs hurt joints?

Every year there are stair climbing competitions all over the country. One of the most famous is the climbing competition of Taiwan 101 Building. Even the Internet still circulates: [New England Journal > study shows that you can live 4 seconds more for each step you climb]. At the same time, More people have the habit of climbing mountains at ordinary times, Since many hills in the city now have stone steps built for climbers, So this kind of mountain climbing is basically the same as climbing stairs. They think that it can not only exercise the body, You can also enjoy the beautiful scenery and cultivate your sentiment. However, Recently, another saying has spread in WeChat circle: [Orthopedic doctors Read More …

By doing this, it is easier to stick to running.

When I went out for a morning run, I can always meet a hemiplegic uncle in the community who is walking slowly and doing rehabilitation exercises. Every time he sees me, he is not very quick to say: “good, good, good, it’s too good for you to insist on exercising. I didn’t exercise when I was young. Now like this, my heart is blocked and my head is blocked…” Do you think it is more difficult to run for ten minutes than to drink ten glasses of wine? Don’t doubt yourself, As long as we proceed step by step and avoid unnecessary sports injuries, Within three months, You can take the formidable distance from the previous college physical examination, Just Read More …

Do you know the damage caused by running?

More than 4 million Americans have the habit of running. Although running can bring health to people, it can also cause injuries. Most of these injuries are recurrent and a few are one-off injuries, which usually affect the bones, muscles, tendons and joints of the legs. The full text of the review of running injuries in JAMA magazine on July 9, 2014 is compiled as follows. What are the general symptoms of running injury? The most common symptom among runners is knee joint pain, Most of the causes are caused by patellofemoral pain syndrome. The syndrome is characterized by gradual pain in front of the knee and around the patella, which worsens after sitting for a long time or when Read More …

Is it reliable to exercise thin waist for ten minutes?

[A4 waist] was once popular on the Internet, claiming to be [the real standard for testing thin waist]. So many girls began to sit-ups every day in order to slim their waists. Waist, how thin should I be? Is the “ten-minute waist slimming exercise” circulated online reliable? Waist, why are you so thick? Let’s talk about how you hated the thick waist first. Generally speaking, due to congenital and acquired influences, there are three reasons for visual [thick waist] [large belly]: 1. Proportion Whether the waist is long or short refers to the distance between the waist line and the buttocks, which will directly affect the visual effect of waist thickness. Step 2: Too much muscle Too much muscle means Read More …

Is fasting exercise an artifact of fat reduction? In fact, there is a kind of [sitting quietly] that burns more fat.

Many fitness professionals will highly recommend the use of [fasting aerobic] to reduce fat, claiming that the intensity does not need to be too high, and the burning is almost [pure fat], which is simply a fat reduction artifact. In fact, the controversy over fasting sports is quite large. Even among top bodybuilders, there are two training styles of [fasting] and [no fasting]. For individuals, it is most important to try different ways to find the right one. Is fasting aerobic more fat-reducing? Not necessarily! Let’s start with the principle of fasting aerobic, which is often heard: When the general human body is exercising, The main source of energy comes from carbohydrates (glycogen), After the glycogen is consumed, It will Read More …

Achilles tendon rupture, how is it?

In Greek mythology, Achilles was an invulnerable warrior-until he hit an arrow in the heel. So the English name of Achilles tendon is Achilles Tendon. Achilles heel Achilles tendon is the thick tendon behind the heel. The Achilles tendon is connected between the calf muscle (gastrocnemius muscle) and the heel bone. It is about 15 cm long and is the longest and strongest tendon in the human body. Even when standing normally, the muscles on the lower leg will contract to maintain the normal posture of the ankle so that the person will not fall down. At this time, the Achilles tendon will also be strongly pulled. When the gastrocnemius muscle contracts, the muscle contracts and the Achilles tendon pulls Read More …

Treadmill, runway, main road, where is the best place to run?

Running has become very popular all over the world in recent years. The circle of friends has gradually developed from showing love and basking in delicious food to showing running and basking in kilometers. There is a long-standing idea that the softer the road surface, the better, such as lawns and plastic runways. However, running on hard roads has a greater impact on knees and is more likely to cause damage. Then the question arises: Is running in different places the same? Is it better to choose treadmill, road running or professional plastic track? Does running on hard roads hurt your knees? Indeed, some studies have found that when running on hard roads, runners are more likely to bend their Read More …

Intermittent running VS uniform running, which running training is better?

Intermittent running and uniform running are the most common training methods in mass running training. It is also of concern to everyone which running method has better exercise effect. In fact, in the special endurance training, it is not so classified. It has a clearer and more detailed training division, including long distance running, rhythm running, Fatlake running, lactic acid threshold training, etc. Is what running at a constant speed? As the name implies, running at a constant speed is to run the whole course at a roughly constant speed. This kind of training is characterized by: during the running process, you will not feel particularly tired, you can stick to it more easily, and at the same time, you Read More …

How to slender the calf? All the common questions are here.

How did my calf bulge out? Bulge out a big piece! How ugly! Galloping in the gym for many years, I often hear girls say this sentence. Every time I see the problem of [thin legs], I have a headache. Today, sort out the common problems. Judge the type of calf thickness First, let’s judge which type of calf is thick, so as to give a solution to the disease. The judgment actions are as follows: first tighten the lower leg, then use the index finger and thumb to pinch the skin of the leg; [Muscle Type]: If your muscle lines are obvious and sebum is thin, it is a little difficult to reduce the circumference of your calves. This Read More …

Teach you 7 minutes of exercise. No time is no excuse.

What is a 7-minute exercise? The 7-minute exercise method is a group of High Intensity Fitness Circuit (HICT) with 12 important movements. It can effectively exercise the main muscle groups of the body and perfectly combine aerobic training and resistance training. It is time-saving, effective and scientific, and has also been strongly recommended by the American Sports Medical Association (ACSM). How to complete the 7-minute exercise? In about 7 minutes, complete 12 movements, each taking 30 seconds and repeating 15-20 times. After completing one action, rest for 10 seconds before starting the next action. By analogy, after completing all the movements in 7 minutes, you will obviously feel faster breathing and faster heartbeat. According to your personal situation, you can Read More …