The city’s population is increasingly fond of sports, gyms, courts, squares, parks will often see the figure of sports people, and all ages, in the comfort of everyone’s body health awareness, but also on some common sports misconceptions some concern, here, from the doctor’s point of view, to make some suggestions for everyone’s sports, I hope it helps. Project choice is not right or wrong exercise program, only appropriate and inappropriate, or debatable. For example, climbing or walking up stairs is an aerobic exercise that involves the whole body, but it increases the burden on the knee joint and potentially accelerates the risk of knee degeneration, so it is not an appropriate exercise for people who already have knee pain. Likewise, we often see older people who are brave enough to challenge the limits, such as running 10 km every day in their 70s, 500 push-ups, training bare-chested all year round, and so on. Here I tell you, each training is a challenge of its own, so the intensity has exceeded the metabolic level of the human body at this age, long-term adherence, in fact, is a chronic depletion of their own health, so to do their own metabolic level of exercise programs. When it comes to running, we think it should always be a sport for all ages. In fact, not, from the perspective of the spine, the normal physiological curvature of the spine on the human body, especially the head to play the role of buffer, these physiological curvature is similar to the spring, and because we are sedentary and computer phone dependence, most young people’s physiological curvature, especially the cervical curvature of structural changes, equivalent to the spring is straightened, the loss of the normal buffer, in this case, when running every time the ground will be put The same principle, if the physiological curvature changes in the lumbar spine, running will cause chronic lumbar pain, and even cause leg pain and joint pain. Before choosing a sports program, we still need to recognize one thing: the purpose of exercise is to maintain health rather than athletics, so the degree of exercise must be mastered, avoid the intensity is too much, but damage to health. Wrong posture Speaking of posture, we take the most common neck activities, American action blockbusters often see a strong man in the fight before, will “creak” the neck, and life, will often see some people, head down for a long time on the head turn, and even some so-called experts will teach people to do “In fact, this purposeless activity is a kind of harm to the cervical spine. Neck exercise is about gentle and soft, before there is no professional doctor guidance, you will be more tilt your head. In addition, do push-ups or flat support, must pay attention to, from the neck to the pelvis should be in a tight state, that is, the waist can not collapse; running, try to land on the palms of the feet, avoid the heel landing; exercise yoga, left and right pulling must be balanced, otherwise it will hurt the spine and pelvis …… Wrong time Some people like to exercise in the morning, some people like to exercise in the afternoon, some people like to exercise at night, what time is more appropriate na? First, let’s look at the nature of exercise, in general, the exercise process if the heart rate does not reach 120 beats per minute, the exercise is basically ineffective, that is, not mobilized your blood, muscles and nerves. What does this have to do with exercise na? Or look at the heart rate, the human heart rate in the morning before waking up is the slowest, and then at about 5 p.m., the heart rate and blood pressure is the most stable time, from this point of view, to give you a few tips: – the best time to exercise: 4-6 p.m.; – -Second exercise time: before breakfast; – Exercise time principle: before meals; – After meals: avoid exercise within two hours; – Before bed: avoid exercise within two hours Avoid exercising within. Wrong replenishment – Do not eat before exercise, if you are a little hungry, eat a small snack; – Do not drink carbonated drinks before and after exercise; – You can drink functional sports drinks or light salt water or plain water; – High-intensity, heavy sweating exercise pay attention to salt and sugar supplementation; – Ask a professional to do musculoskeletal system maintenance after exercise.