Don't lose weight randomly! These unreliable weight loss methods may damage your bones

The matter of losing weight

The most difficult part is to “get moving”

But what is more annoying is "overdoing it"

Many people lose weight and emphasize one thing:

I wish I could do a week's worth of exercise in one day.

Then I weighed myself the next day and I was as thin as a bolt of lightning

In the end, the meat didn't get reduced.

A bunch of problems

for example:

· Bone fractures caused by aerobics

· Knee injury from running

Metacarpal fracture caused by boxing

Yoga causes damage to the lumbar spine

Is the end point of fitness really orthopedics?

Today, I will talk to you about the common orthopedic diseases caused by fitness and weight loss.

01

running

At night, more and more people start running by the river or in the park, because running is very effective in losing weight.

But some people can't stop once they start running. They run every day and increase the frequency, which leads to many knee and ankle injuries.

Image source: Qianku.com

【Prevention methods】

👉 Avoid running when you are tired;

👉 Seek medical attention promptly if pain occurs;

👉 Basic warm-up jogging is essential;

👉 The sole of the running shoe should be elastic enough;

👉 Perform adequate lower limb muscle stretching exercises before and after running;

👉 Perform appropriate muscle strength training, such as knee extension and leg lifts, resisted knee flexion, etc.

02

Weight loss meals

Keep your mouth shut

Step forward

Three point drill

Seven points

No running

You can lose 10 pounds a month just by eating diet meals!

But I want to remind everyone: you can eat diet meals, but you cannot diet to lose weight , and you must not diet excessively!

Otherwise, what should we do if we suffer from osteoporosis at a young age?

【Prevention methods】

👉 Do not diet to lose weight;

👉 Avoid excessive intake of acidic substances;

👉 Do not smoke, drink, or drink strong coffee while eating a diet meal;

👉 Do some outdoor exercise and get enough sunlight;

👉 Develop good living habits to maintain a weakly alkaline physique;

👉 Choose a nutritionally balanced diet, and make sure you include a lot of protein.

Image source: Photo Network

03

Aerobics

Losing weight is permanent, and aerobics is everlasting.

From Zheng Duoyan, Pamela to Liu Genghong, "aerobics girls" never give up.

But the same is not necessarily true for the body. Not only is it easy to damage the knee joints, but it is also easy to strain the lumbar muscles .

【Prevention methods】

👉 Don’t do too much exercise, do it within your ability

👉 Do adequate stretching before and after aerobics

👉 Breathe evenly during training and don’t hold your breath

👉 Aerobics is an aerobic exercise, and the general duration is recommended to be 30 to 60 minutes

04

Fitness Equipment

Improper use of fitness equipment may cause equipment injuries, muscle strains, body sprains, etc. In severe cases, it may also lead to dislocation or fracture of the body.

【Prevention methods】

👉 Warm up thoroughly

👉 Don’t be greedy for weight when exercising

👉 Fully stretch and relax your muscles

👉 Gradually increase the weight from light to heavy

05

Yoga/Pilates

Yoga not only relaxes the body, but also relaxes the mind.

But if you are not careful when practicing, even a basic pose like "Lotus" can cause joint damage.

When the joints are overly stretched, it can easily cause injuries such as fractures, bone cracks, and arthritis .

Image source: Photo Network

【Prevention methods】

👉 Perform spinal warm-up exercises to stretch and move the large joints connected to the spine;

👉 Take it step by step, and don’t try to achieve it all at once. Gradually increase the intensity and difficulty until your body is able to do it.

👉 Perform relaxation and physical exercises. For example, breathing and stretching to relax the body, and proper back muscle training to increase core stability;

👉 Move with ease and keep the movement within the pain-free range.

p.s. For people who suffer from internal joint diseases, they should consult their attending physician in advance before doing excessive flexion or extension. If you suffer from osteoporosis, it is recommended not to do yoga.

In fact, many fitness and weight loss injuries are caused by insufficient warm-up and excessive fitness and weight loss.

Physical change itself is a gradual process. Exercise is for physical health, and should not be done for vanity and comparison, which will cause excessive damage to the body.

For example, the WeChat step count is designed to record daily exercise steps, and the greenway around the city is designed to facilitate everyone's exercise.

But gradually...

WeChat step count starts to appear

In order to ride a full circle around the greenway, etc.

What's worse, when someone says that he loses 10 pounds in a month, someone else will come up with an unhealthy diet and exercise schedule to lose 10 pounds in 7 days...

However, whether it is "forced" fitness exercises or "explosive" weight loss, it is easy to cause the body to exceed its tolerance range and cause injury.

In short, the editor hopes that everyone has a good figure and a healthy body~

Editor: Zhang Fuyao

Map: Eastern Zhou Dynasty