● Common sports injuries: strain, degenerative inflammation, plantar fasciitis● High-risk family evaluation indicators: whether to exercise regularly, have no history of cardiovascular disease, have you ever felt uncomfortable during exercise
● Those who are not in sports engage in moderate aerobic exercise for 30 minutes every day, and Taiwan's sports are getting stronger, and some are getting healthier and others are hurt. How to carry out health-free and harmless exercises? Han Desheng, attending physician of the Rehabilitation Department of the North Safety Branch of National Taiwan University Hospital, said that high-risk people should first find a doctor for exercise tests, and then go to exercise according to the movement direction; people who do not have special risks should also know how to identify the injuries police and go to exercise according to the principles of progress.
Korean Desheng pointed out that common sports injuries include strain, degenerative inflammation, and plantar fasciitis. These are all light, and the most serious and difficult sports injuries are cardiovascular diseases. Most elderly people have some risk factors, such as chronic diseases such as hypertension, cardiac disease, diabetes, etc. They must consult doctors in relevant departments such as cardiology, rehabilitation, and sports medicine. First evaluate the condition and control level, and do not exercise concisely.
High-risk people. First test the maximum sports strengthThere are three indicators for high-risk people: whether they are regular sports, have no history of cardiovascular disease, and whether they have ever felt uncomfortable during exercise. Han Desheng said that if people do not have regular sports, have cardiovascular diseases, and have been uncomfortable during sports, they are the most dangerous groups, and it is recommended to do the maximum sports test first. Maximum motion testing is to find the maximum motion strength that an individual can bear under complete protection. It will be safer to start moving from 50 to 60% of this maximum strength.
As for people who have regular exercise, have no history of cardiovascular disease, and have not been uncomfortable when exercising, they do not need special intervention, but be careful not to exercise or stop exercising. Cold symptoms such as fever and other cold symptoms are difficult to distinguish and difficult to diagnose. If myocarditis is used to exercise, it will be like "the engine is damaged and the car is still running on the road".
Korean Desheng said that Taiwan has also begun to promote the concept of "sports are good medicines" three years ago. Sports can help prevent all diseases other than infections. People should know how to record weekly exercise time and inform medical personnel. Medical professionals should also learn more about the principles of starting sports prescriptions. The basic elements of the movement prescription include frequency, strength, time, type, and arrangements for overloading. It is best to discuss and adjust the movement content with sports medical professionals every few weeks.
Come on the movement. You can use your watch to monitor your heartbeat.How to arrange your movement? Taking the strength of movement as an example, Korean Desheng said that ordinary people can use 220 to reduce the value of last year's age as the maximum heartbeat, and start exercising with 60% of the maximum heartbeat, increasing the strength, and healthy young adults can slowly increase to 90%. You can use sports watches to monitor your heartbeat, but you should note that the heartbeat watch is estimated through changes in the skin color, and will be affected by skin color, moisture and oil on the skin, external environmental light, etc. You cannot blindly believe in the beating watch, but you should also learn to touch the heartbeat yourself as a comparison.
Elderly exercises. Look at the Borg scale insteadHan Desheng reminds that it is not appropriate for the elderly to use heartbeat to estimate the strength of sports, because one-quarter to one-third of the elderly can use blood pressure medicines or blood sugar drugs, and the heartbeat will not be able to jump. It is recommended that the elderly use the main "Borg Scale" method to evaluate after exercise, and control it to the five to six points of the Borg scale, and at most seven to eight points.
What exercise should I choose? Korean Desheng said that people who are not sporting can start with aerobic exercise, which helps consume glucose and fat, improves erectile syndrome, protects the brain and heart. It is recommended to start with moderate aerobic exercise at 30 minutes a day, five days a week; if it is higher intensity aerobic exercise, it is recommended to run for 20 to 30 minutes each time, three days a week.
In addition to aerobic exercise, oxygen-free movement, balanced movement, warm-up and other sedative movements are also very important. Oxygen-free sports are represented by small weight sports. Korean Desheng recommends finding someone to lead them and do it in progress; balanced sports are the first to recommend Taiyang Fist, which can help prevent falls. Many people ignore warming before exercise, so they can search online for class exercises, and it will be a good warming after doing it.
