Avoid misunderstandings and don’t let fitness hurt your body

Fitness seems to be the only way to stay in good shape. But can it keep you in shape and stay healthy at the same time?

Overcorrection is the healthy boundary faced by most fitness enthusiasts. More haste makes waste, which is the hard-earned understanding of many people who have been injured in the fitness industry.

Fitness is often a spirit that tightens the nerves of the body and will, and uses the discomfort that is actively pursued to exchange for the pleasure of anti-aging. Whether it is in the gym, outdoors or at home, exercise that makes the heart pump is fitness, and stretching the limbs is also fitness. All exercises need to be within a reasonable range. What kind of exercise is suitable for everyone, how to enter the fitness stage, and how to avoid injuries?

Improper fitness leads to physical injury

A 40-year-old lady suffered from joint dislocation due to improper fitness. Her main symptoms were pain in the front of her right thigh, which was worse during her menstrual period. She could only fall asleep at night after taking painkillers. This condition had lasted for nearly a year.

After visual and palpation examinations, it was found that her pelvis was rotated and misaligned, and her sacrum was tilted forward. After seven or eight treatments with traditional Chinese medicine bone-setting techniques, her symptoms were relieved by 95%, her menstruation was pain-free, and she could sleep normally.

There is also a 30-year-old female fitness enthusiast and coach who suffered joint dislocation due to improper fitness. Her main symptoms are: shoulder pain and limited upper arm movement.

After visual and palpation examinations, the patient was diagnosed with shoulder dislocation. After one treatment, the symptoms were basically gone and the shoulder joint function was basically restored after two treatments.

Exercise should be daily life and diversified

Don't expect to get the expected results from one or two fitness exercises. Fitness exercises require long-term persistence.

There are many different ways of exercising, and different ways of exercising can achieve the effect of strengthening the body and keeping fit. However, any exercise, fitness and health care method cannot be achieved overnight. It requires long-term persistence and gradual progress to achieve satisfactory fitness and health care results.

When choosing a form of exercise, it is recommended to choose one that can be integrated into your daily life. Integrating exercise into your lifestyle will help you stick to it for a long time, and gradually show the effect of fitness and health preservation.

The exercise methods should be as diverse as possible. Each method has its own effect. Diversified exercise methods can exercise all parts of the body more comprehensively, achieve the effect of full-body exercise, and avoid monotony.

Exercise intensity should be moderate and repeated

The intensity of exercise is not the greater the better, it varies from person to person. Exercise intensity is generally judged by heart rate, percentage of maximum oxygen consumption, etc.

The determination of exercise intensity is related to age, gender, physical condition, and purpose of exercise. Generally speaking, women exercise less than men. For teenagers, the purpose is to improve their physical fitness, so it is recommended that they exercise at a higher intensity. For middle-aged and elderly people, the main purpose is to maintain health, so it is recommended that they exercise a little less.

For people with chronic arthritis, chronic heart failure, chronic obstructive pulmonary disease, etc., the amount of exercise should be limited to not feeling short of breath or tired. For people with weak constitution and movement disorders, such as those after a stroke, low-intensity, frequent exercise is recommended to promote physical recovery.

The intensity of exercise should be controlled to the point where you sweat a little. If the intensity of exercise is too high and you sweat a lot, it is easy to damage body fluids and consume yang energy. Moreover, sweating in the wind can easily lead to catching a cold. Therefore, it is recommended that middle-aged and elderly people take a break after exercising until they sweat a little, and then exercise again until they sweat a little.

This low-intensity, multiple-cycle exercise method can not only circulate Qi and blood, relax the meridians and activate the collaterals, and regulate the internal organs, but also will not damage body fluids or consume Yang Qi. It helps to preserve essence, maintain health and longevity.

Exercise parts should be all over the body

Do not focus on just one or two parts, but exercise all the joints and muscles in the body to avoid sports injuries. For example, popular fitness exercises such as brisk walking, square dancing, and cycling mainly exercise the muscles and joints of the limbs, but rarely involve the neck, chest, and waist. It is recommended to choose a method that can involve more joints and muscles. Only by exercising as many joints and muscles as possible can the blood circulation of the whole body be promoted, and the effect of relaxing the meridians and activating the collaterals and harmonizing the internal organs can be achieved.

It is recommended to do warm-up exercises before exercise and stretching exercises after exercise so that the joints and muscles of the whole body can be fully stretched and exercised, which can also reduce the damage to muscles and joints caused by exercise.