Ms. Zhao is a private enterprise worker in Qingdao, working every day at the front window, a sitting is a day, her weight soared from the original 50 kg to 70 kg, her height is already short, she looks bloated and obese. After this year’s Spring Festival, Ms. Zhao was recommended by colleagues to play a fitness campaign, and began to “sun steps”. Every day after work, even if it is late, still have to walk in the small area dozens of circles, will keep the number of steps in more than 20,000 steps. “Every day I put the number of steps to the circle, and now I have stabilized in the top three, the first of the month.” Ms. Zhao is quite a sense of accomplishment. By April this year, Ms. Zhao, who had been walking hard for three months, lost 66 kilograms, and the effect was quite obvious. But at the same time, Ms. Zhao felt some vague pain in her knee joint, came to the hospital after a visit only to find that her right knee joint cavity a small amount of fluid, that is, synovitis. You may often see a lot of people in the park, playground every night, throwing their arms, striding fast, is sweating, also cool, but the knee you really protect? What is synovitis? Synovitis is an aseptic inflammatory disease of the knee caused by sprains and a variety of intra-articular injuries. Abnormalities in the synovial membrane result in a failure to produce and absorb joint fluid properly, and fluid builds up in the knee joint. The altered morphology of the synovium can also invade the knee cartilage, and left untreated can lead to osteoarthritis of the knee, with a significant risk of disability. Ms. Zhao’s doctor recommends that a lot of weight loss walking must be done with your physical condition in mind. It is best not to walk more than 10,000 steps a day, and do not choose to walk fast up and down rugged roads to avoid excessive wear and tear on the knee joint and damage. So, how should we protect our knees when we walk fast? General principles Speed: 120 to 140 steps per minute / treadmill speed about 6 or so. Intensity: breathing and heart rate increase, a bit of wheezing but still talkable Time: more than 30 minutes each time, more than 150 minutes per week in total, the effect of fat elimination and meat loss is better. Upper body Eyes naturally look straight ahead, upper body straight, do not lean forward or hunchback, shoulders naturally relaxed, collect small abdomen. Hands gently clenched fists, arms bent, with the pace of swinging backwards. Swinging arms can increase the intensity of the exercise, but also can effectively drive the rhythm of the whole body. Lower body Step as wide as possible (but not too deliberately), feel the muscles of the hips are also involved. Step out with your heel on the ground first, then shift your weight to the ball of your foot. Not everyone is suitable for strenuous exercise People with potentially malignant arrhythmias and congenital heart disease may even be induced to have a heart attack after a brisk walk. Therefore, when you walk and find that you have significant breathing difficulties, chest tightness and other symptoms, you should immediately stop and rest. If the symptoms can not be relieved, or continue for several days have similar symptoms, should promptly go to the hospital to investigate whether there are heart problems. In addition, some patients with underlying diseases such as pulmonary disease, cardiovascular disease, diabetes, hypertension, osteoporosis, osteoarthrosis, lumbar disc herniation, before participating in pedometer exercise, should consult a doctor first to do an assessment. Warm up before exercise, stretching after exercise. Before starting exercise, it is best to do stretching and other preparatory movements, the exercise process should be gradual, do not suddenly start and suddenly stop, orderly increase or decrease the amount of exercise. Try not to go out to exercise immediately after a meal, it is generally best to be about 1 hour apart.