Is long term fitness necessarily an injury?

I believe many people have heard of the 10,000-hour theory, the basic meaning of this theory is that whether you are a genius or a person with a bad head, if you want to reach the top in an industry, you basically need 10,000 hours to become an industry leader. Today we are going to talk about some interesting findings of the 10,000-hour theory in fitness.

First of all, how often are you injured?

For strength training, 10,000 hours of elite athletes are basically injured or so. And the training of ordinary people is basically more than 3 times. And the proportion increases with age.

In fact, this is also easy to understand, after all, most people just exercise for health, and don't want to go to the championships, the Olympics to compete, that good ranking. Professional athletes, on the other hand, rely on this to eat, so they need to keep exercising, naturally in order to improve their performance, in their short career, get a better ranking, so they must always protect their muscles and joints from injury.

Secondly, what are the most common sports for injuries?

In the 10,000-hour theory, bodybuilders have the lowest probability of injury, while long-distance runners have a high probability of injury, and they are 2-10 times higher than bodybuilders. It's not hard to understand when you think about it. Bodybuilding is mostly indoors and is very controllable.

If you want to train your chest, you can use a smith machine, and if you want to train your legs, you can use a variety of protective equipment.

Long-distance runners, on the other hand, are often outdoors, and there are too many uncontrollable factors, such as weather and road conditions, pedestrians in front of them, cars and pets coming and going, etc., and small ones are the sudden falls of the athletes, whether their equipment is damaged, and they can't stop to repair for the sake of results.

Finally, what are the most vulnerable parts of the body?

In daily exercise, I believe many people know that knees are prone to injury. Whether it's running, squatting, jumping, or even watching basketball, volleyball, and badminton in the game, many players have plummeted from world champions to the following year, only to find out that they have knee injuries that can only be reimbursed for the season.

In addition, many modern urbanites will feel that they have problems with their cervical spine, because they are facing the computer for a long time, resulting in cervical spine pain. Then there is the lumbar spine and the lower back are easy to hurt, and many people have heard of lumbar disc herniation, or it may be because they don't exercise after sitting for a long time.

In 10,000 hours of exercise, the above three are basically common injury parts, and the joints are also the most unstable components of the body. If you want to know more, you should definitely look for which strength sport is most likely to cause an injury?, published by the British authoritiesThis article contains all the information you want, find it and give yourself a corresponding, and then enjoy your fitness and strive for no more injuries.

Point 1: Long-term fitness, as long as you protect well and care enough about yourself, then injuries will be rare, and point 2: Be sure to do warm-up exercises before running, and you will not be easily injured after the body is opened.

The first point is that long-term fitness will hurt, in fact, you don't find the right way to get injured, not all fitness people will get injured, the second point is that you must find the right training method, so that the muscles can be well protected.

Yes, whether you are a professional athlete or an ordinary fitness enthusiast, it is inevitable that you will get some injuries during long-term exercise, but if you can do a good warm-up before exercising, you can reduce the chance of injury.

Nowadays, many young people will go to fitness in their daily life, especially boys who want to achieve the effect of muscle fitness. Normal fitness will not affect your body, and a moderate amount of exercise will make your body healthier, but a lot of exercise, excessive pursuit of beauty will damage your body, without any benefit to your body, but will cause muscle damage.

Going to the gym often for fitness, and even eating some protein-increasing foods in your daily life can make your muscles more toned, but there will also be many problems. Exercising for a long time, exercising excessively.

It can cause ligament strain.

If it is serious, it will also endanger people's lives and health, and they may not be able to exercise vigorously in the future.

Exercising your muscles excessively can cause the muscles to dissolve, and once these dissolved muscles enter the bloodstream, they will have a certain effect on the kidneys, resulting in renal tubules.

Blockages and sometimes kidney failure.

situation. Therefore, you must pay attention to your body and don't overdo it, once this kind of exercise has a serious impact on your body, it will be difficult to recover.

Excessive exercise will also make the body's hormones out of balance, once the hormone is disordered, it will make yourself in a state of fatigue for a long time, and the body will also lack calcium and cramps.

It certainly won't be good for the body. Therefore, in daily life, you can exercise, but don't exercise too much, in order to pursue the bodybuilding of your muscles, go to the gym every day to exercise, it will definitely cause serious noise to your body, will endanger your life and health, and pose a threat to your life. However, exercising normally in daily life will not be very harmful to your body, but will help your physical health.

People who like to exercise, their blood circulation.

It will speed up, and it will also help the cardiovascular and cerebrovascular vessels. System.

Proper exercise and no dangerous movements will not be harmful to the body. If you use equipment to work out, you should learn professional methods to avoid damage to your joints or uneven completion of your physical workout.

Yes It would hurt your peers....

Exercise and fitness every day, and your knees may wear out very badly over time, so you should also be cautious about exercise and fitness.

If excessive exercise will cause injury, it is recommended to exercise for 3 days and relax for 1 day, otherwise it will lead to muscle strain, excessive bone friction, etc.

The answer is yes, mainly due to the following injuries

1. Irreversible wear and tear of joints

The most common joint injury after fitness is meniscus wear, the meniscus at the knee joint is divided into internal and external meniscus, which can play a role in shock absorption and can protect the knee joint. Long-term high-intensity exercise can easily lead to chronic wear and tear of the shoulder joint and waist, and the damage to the meniscus of the knee is irreversible.

2. The body's immunity decreases

Many people think that as long as they are fit, their physical fitness will be enhanced, and their immunity will naturally be better. But for high-intensity training, it is often counterproductive and can weaken immunity.

During high-intensity exercise, lymphocyte count levels rise dramatically; However, after the exercise, the lymphocyte count level will drop sharply, and there will be an imbalance for a period of time, and the body's ability to resist the virus is very weak. When our ability to fight viruses becomes weaker, we can easily catch colds.

3. Rhabdomyolysis syndrome

High-intensity training is one of the causes of rhabdomyolysis, which is uncommon but very harmful.

To put it simply, the integrity of the cell membrane is changed, and cell contents such as myoglobin, creatine kinase, and small molecule substances are leaked out due to the external environment.

The main manifestations of rhabdomyolysis are myalgia, limb weakness, and tea-colored urine, often accompanied by electrolyte imbalances, acute renal failure, and in severe cases, it can be life-threatening.

4. Long-term depression

Long-term high-intensity fitness will make the nerves in a state of extreme tension for a long time, and it is easy to be tired, unable to wake up, loss of appetite, insomnia and dreams.

If you continue to train at this time, the possibility of injury and illness will be greatly increased, and it may also lead to a series of complications, such as autonomic disorders, exercise-induced hypertension and other symptoms.

The purpose of exercise is to maintain a healthy body and a strong physique. The intensity of its training varies from person to person, and the intensity that suits you is the best, blindly jumping repeatedly on the limit of the body's load may eventually lead to the opposite, not only does not achieve the desired effect, but also endangers life and health!

It will definitely cause a person to have an injury, and there may be a fracture, and in severe cases, there may be a muscle strain, and you should exercise properly.

In fact, for people who don't usually exercise, if they suddenly carry out high-intensity exercise, if they force or use the wrong force, it can easily lead to physical injury.

This statement is correct, people who have not exercised for a long time suddenly go to high-intensity fitness, and it will indeed damage the body, because our body mechanism is relatively fragile and cannot stand this intensity of training.

I think it will, for example, recently because of Liu Genghong's high-intensity training, many people have been in the hospital. It's because they haven't been able to adapt to such a high-intensity workout.

What injuries have you had during your workout? What causes it? Injuries to muscle strains and tearing of muscle fibers.

It may be due to excessive exercise or insufficient warm-up.

After the injury. Immediately stop the movement and keep the cold compress with ice cubes or cold towels on the pain point for 30 minutes, which can constrict the blood vessels and reduce the pain.

For example, fractures. Excessive exercise can lead to bone injuries, so you need to take proper rest and also wear a cast.

The most common is a muscle strain, which may be that the exercise is too violent during the fitness, which causes the strain, and after the strain, I have a rest, a group regret, and also a muscle fixation.

Cold compress treatment. This is the most common treatment method, using objects below the human body temperature, such as cold water towels, ice cubes and frozen aerosols, etc., suitable for the early treatment of acute closed soft tissue injuries, such as falls, bumps, and smashes.

Apply an ice pack to the injured area for about 20 minutes, or apply a cold washcloth to change every 2-3 minutes.

In the case of cryo aerosols, 20-30 cm away from the wound, each spray takes about 10 seconds, excessive spraying may cause frostbite.

Cold compress can reduce the temperature of local tissues, constrict blood vessels, reduce local congestion, inhibit sensory nerves, and produce hemostasis, analgesia and reduce swelling.

**。Warm compress treatment.

This may seem like a contradiction to cold compresses, but it is not, as they are suitable for different periods of injury.

Warm treatment is suitable for the middle and late management of acute closed soft tissue injury, that is, after the bruising and clotting of the wound.

Generally, hot water bottles and hot water towels are used, 1-2 times a day, 20-30 minutes each time, pay attention to the appropriate temperature, to prevent the temperature from being too high and causing secondary injury.

Warm compresses can dilate local blood vessels, enhance blood circulation, and speed up metabolism, thereby accelerating the absorption of congestion and exudate, promoting tissue repair, swelling and healing.

**。Massage treatment.

Massage is an important way to treat soft tissue injuries, such as muscle strains and blunt force injuries.

The basic requirement of massage is moderate strength, too much may lead to secondary injury, even force, and a long time.

The effect of massage treatment is remarkable, economical and simple, easy to understand, as long as it is used properly, it will not produce any ***.

If you are injured during exercise in the gym, you must go to the hospital for a check-up**, do not exercise during this period, and take care of the injury.