If we say it's not about taking medicine or surgery, what way can make a good body? Many people will say exercise, exercise can control blood pressure, blood sugar, can lower cholesterol, can make the brain release endorphins to make people happy and relieve stress… but surveys showApproximately 78.56% of middle-aged and elderly people do not actually master the correct fitness methods.Every year, Sanshin House receives a large number of inquiries related to improper exercise.For example43-year-old male heart attack patient, fitness gym lifting weights suddenly dizzy, black out.

58-year-old Zhao Ms.'s arteries blocked 70%, dancing for 2 hours suddenly chest pain.

□ 60-year-old Mr. Tan's hypertension, hyperglycemia, climbing mountains for 1 year severe knee injury.

□ These exercise methods will make the disease get worse.Many people have a misconception when exercising: the more tired, the more sweat, the higher the intensity, the greater the difficulty, the better the exercise effect.In fact, this is not suitable for the general fitness method, let alone people with chronic diseases.

□ 1. Exercise that destroys the heart

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High-intensity explosive power exercises.This type of exercise not only cannot play a good role in exercising the heart, but also can damage the heart. Especially high-intensity weighted training and explosive movements such as lifting dumbbells, lifting barbells, and parallel bars, this type of exercise requires the heart to provide a large amount of blood to the muscles, which will put a great burden on the heart and is not suitable for middle-aged and elderly people, especially cardiovascular patients.If the general population wants to exercise muscles, it is recommended to fully assess the situation, do a good warm-up and stretching, and conduct exercise under the guidance of a professional. The duration of each exercise should not be too long.

2. The most damaging exercise to the vessels

Huge volume of exercise, long exercise time endurance exercises such as long-distance running, cycling. This type of exercise will cause heart rate and blood pressure to remain at a high level for a long time, which will put great pressure on the heart and blood vessels, leading to heart and blood vessel damage, and even death.Research shows that large-volume exercise may promote the occurrence and development of coronary artery calcification.

3. The most likely to break plaques exercise methodsAs mentioned above, high intensity, large volume, long time of exercise will damage the heart and blood vessels, and will also have a bad impact on plaques in blood vessels, and may even cause plaques to break.The heart's blood supply to the body is pumped by the heart's beat, and the blood vessels contract and expand with it, allowing blood to smoothly reach the whole body. Suddenly increasing the exercise volume will cause the heart to pump blood faster, which will put a large amount of pressure on the blood vessels. Prolonged state, it is possible to cause the cracking of plaques in blood vessels, leading to heart attacks, strokes, angina, and sudden death.

4. The most damaging knee exercise methods

Improper exercise, in addition to damaging the heart and blood vessels, the most common is knee joint injury. The knee is the largest and most complex joint in the human body, and it is also a very important joint for people to move. The more it is used, the greater the pressure, the more wear and tear.Middle-aged and elderly people because of the growth of age, many people have knee pain and movement restrictions, so try to avoid exercising that easily causes joint wear and tear, such as climbing mountains, climbing stairs, and excessive running/walking.Because when climbing mountains, climbing stairs or, the knee's load is about 4 times the normal walking.

For example, a 50-kilogram person's knee load is 50 kilograms on each side when walking normally.Climbing mountains, climbing stairs or, the knee load is about 200kg, the faster the speed, the greater the pressure on the knee.

In short, exercising the body needs

Moderate, appropriate, suitable for yourself

Master the correct exercise method, it can truly achieve the fitness effect. Especially middle-aged and elderly people, and patients with hypertension, diabetes and other chronic diseases.

Exercise is the 'medicine' to maintain the body's health, but it is necessary to diagnose and treat it correctly.

In the following comments, please tell me what you think is the best exercise!

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