4hw.com.cn: jogging is the lowest cost way of sports. After a day's work, you can go out and start when you go home and put on your sneakers after work. But jogging, a low-cost sport, is not for everyone. What is not suitable for jogging? Xiaobian will tell you.
1. People who have arthritis, meniscus or ligament injury or have undergone joint replacement will suffer repeated wear and tear of hip joint, knee joint and ankle joint due to high-frequency running. People who have joint problems will run more and more. Patients with heart disease, because the speed of the treadmill is difficult to control, the heart load is also relatively large, once an accident is very dangerous.
2. For people with cervical spondylosis and lumbar spondylosis, running for a long time under the condition of high concentration of attention will cause muscle tension in the neck and back, and the treadmill also has recoil force on the spine, which may aggravate the original condition. People with osteoporosis are prone to sprain, fall and fracture in the process of high-intensity running due to their reduced bone density and lax ligaments.
First of all, we need to know our own physical conditions. First, we need to have a physical examination to see if there are problems such as high blood pressure and diabetes. Before and after running, you need to warm up and relax properly, but don't advocate jogging or walking slowly instead. Because warm-up and relaxation should be a whole body exercise, just like the usual radio gymnastics, the joints and muscles from head to foot should be active, and jogging alone is difficult to achieve the goal. Generally, it takes 5 minutes to warm up and relax, 30 minutes to run, and 40 minutes to exercise every time, the next day.
It is suggested that women who don't do much exercise at ordinary times, if they want to jog, should not be too tired, and should control the amount of exercise. Before exercise, they should do a good warm-up exercise. If they are some old people, they should run slowly. If there are some joint problems, they can also use the walking race, which is also very good.