Weight gain after intense exercise how to protect joints

Don't let your knees get cold: The knee joint is one of the most susceptible to cold because there are fewer blood vessels. Therefore, it is recommended not to expose the knees to below 15 degrees Celsius, and you can wear long pants or a cloak to keep your knees warm in an air-conditioned room.

Weight loss: For obese people, pay attention to strengthening exercise, controlling diet, and losing weight. Excess weight can increase pressure on the joint surface, so weight loss is also a way to reduce the burden on the knee joint.

2. Choose the appropriate exercise method; Avoid standing, kneeling, and squatting for long periods of time, and minimize strenuous exercise such as climbing, going up and down stairs, and running briskly. Exercises to protect your knees can include swimming, walking, radio exercises, tai chi, etc. Knee joint function exercises can also be carried out appropriately, such as straight leg lifts and other exercises to exercise knee joint muscles.

3. Supplement joint nutrition: Supplementing ammonia sugar is also one of the effective ways to protect knee joints. The knee joint belongs to the synovial joint, and its articular surface surface is covered with a layer of articular cartilage, and insufficient ammonia sugar will directly lead to the degeneration and wear of the articular cartilage, resulting in symptoms such as knee joint pain.

Supplement with foods that are higher in protein.

I was participating in an online fat loss camp called light and thin, more than 160 pounds, and the coach suggested walking quickly, but at first I wanted to lose it too much, so I exercised intensely, and then my knee was injured.

In the experience of those who have come over, if you have a large weight, you should not run or use machinery when you start exercising, just walk briskly, and then you must remember to stretch before and after exercise.

People with a large weight base want to reduce the damage to their knees when running, so they should pay attention to many aspects. For example, running equipment,First of all, it is necessary to prepare a knee brace with exercise intensity, so that when running, it can effectively protect the knee and not easily damage the knee during activity. In addition, you also need to wear professional running shoes with strong elasticity, such shoes generally have thicker soles, which can reduce the possibility of knee injury when running, and can also effectively cushion the knee.

The most important thing is not to run on hard ground, choose a treadmill or a plastic playground, so as to avoid knee injuries caused by jolting while running. Soft plastic playgrounds can also play a role in buffering running, while hard surfaces often cause knee damage due to improper exercise.

Knee injuries are mostly caused by a lack of calcium or chondroitin. Especially during exercise, try to ensure adequate nutrition, especially protein and calcium. This promotes bone growth and keeps the body in a balanced state during exercise.

People with a relatively large weight base should especially protect the posterior joint when exercising, because a lot of exercise will cause a certain amount of pressure on the joint. The right combination of aerobic and anaerobic exercise is more effective and can also keep the body healthy after exercise. If you have a large weight base, try not to do too intense exercise, running is only a warm-up exercise, and other exercises can be completed through some softer movements.

On the one hand, you can ensure your health, and on the other hand, you can also get a comprehensive training of the body.

How to run so as not to hurt your knees, jogging and fitness don't get hurt, posture is key!

My personal advice. Attention non-professionals ha.

1.Warm-up exercises are indispensable, and warm-up opens the body to avoid injury.

2.Tools that can be used to protect the paint.

3.Jog and don't start running too long.

4.Take a look online to learn the exact way to run.

Stick to jogging every morning, follow the 5,3,3,2 principle, run 500 meters, take a 3-minute break, run 300 meters, and rest for 2 minutes.

People with heavier weights are suitable for jogging, and the running time should not be too long, and they should choose a place to run on a flat road. This way it doesn't hurt your knees.

I think that running with a large weight like this should be done on a plastic ground, so that the ground is elastic and less harmful to the knees.

It is best to buy something to protect the knees, do a good job of protective measures, whether it is heavy or light weight, running will have a certain amount of damage to the knees, we can only do a good job of protective measures, and running shoes are also very important, it is best to buy some soft-soled running shoes, which will also reduce the pressure on the knees.

It's better not to run for the time being, practice some equipment first, or buy a stepper or step in place to lower your weight.

It's hard to do anything if you're too fat, so it's better to find a way to lose weight.

People with a large body weight are better off not running