Excessive exercise can cause knee and back injuries
There are some people who feel ‘pleasant’ when exercise is exhausted. Repeating this exercise every day can be excessive physical activity. It can interfere with daily life for middle-aged men and women with severe body changes. If you look up the meaning of ‘crowd’ in the Korean dictionary, it says ‘deviating from the proper level, forcing you to do something that is too powerful’. Excessive exercise will eventually exceed the appropriate amount of exercise.
◆ Exercising hard, but… Why are you always tired?
Exercise not only trains the body, but also improves the physical condition. If you work hard but are always tired and lethargic, you should think about whether you are overworking your body. If you are so tired that you cannot use your muscles properly while doing work, you may be over-exercising. Muscle pain usually recovers after 3 days after exercise, but if it persists for more than 4 days, it is not normal. If your heart rate increases even when you are resting, it could be an aftereffect of exercise. With proper exercise, your heart rate slows down during rest.
◆ Knee and back injuries… Excessive exercise is poison
More and more people are experiencing problems with their knee joints while enjoying mountain climbing for their health. It is also common for people to injure their back while doing heavy equipment exercise without warm-up. There are cases of ‘rhabdomyolysis’ while riding an indoor bicycle excessively. It is a disease in which muscle fiber cells die due to rapid exercise, and proteins and enzymes in the muscle are excreted in the urine. Your urine may turn brown in color. These are all diseases that can be avoided with proper exercise. It is foolish to continue to exercise excessively for the sake of health.
◆ Exercise to lower blood pressure… If your blood pressure is already high
According to the Korea Centers for Disease Control and Prevention (KCDC), aerobic exercise (such as brisk walking, jogging, biking, swimming, etc.) is recommended for at least 30 minutes at a time and at least 5 times a week to lower blood pressure. Regular exercise has the effect of reducing systolic blood pressure by 5 mmHg on average and diastolic blood pressure by 4 mmHg on average. In addition, it prevents the development of arteriosclerosis, where blood vessels become hardened, thereby helping to prevent deterioration of vascular diseases such as heart disease (angina-myocardial infarction) and stroke (cerebral infarction-cerebral hemorrhage).
◆ What kind of strength training do you use? 2-3 times a week rather than every day
If your blood pressure is high or you are middle-aged or older, it is better to repeat strength training using light weight several times. It is better to do strength training using dumbbells 2-3 times a week rather than every day. It gives the muscles time to rest. It is good to exercise at low and medium intensity, not high intensity, and adjust the exercise intensity according to the individual’s physical condition. The intensity of exercise is preferably about 60 to 80% of the maximum heart rate (220-age) or less. It is recommended to warm up and cool down for at least 5 minutes. For safety, it is also necessary to exercise after consulting a specialist.
◆ In case of hyperlipidemia, dyslipidemia… Prevent cardiovascular disease
Exercise lowers triglycerides, total cholesterol, and bad cholesterol (LDL) in the blood and raises good cholesterol (HDL). In particular, it is effective in preventing the development of dyslipidemia into cardiovascular disease. If you are diagnosed with hyperlipidemia or dyslipidemia in a blood test, aerobic exercise such as brisk walking, jogging, swimming, or cycling for at least 30 minutes a day is good. If it is difficult to fill the exercise time at one time, you can divide the exercise for at least 10 minutes several times and take a break by walking lightly for 2 or 3 minutes in between. Diet control is also important, such as reducing excessive carbohydrate intake and eating foods high in unsaturated fatty acids such as whole grains, nuts, and blue-green fish (mackerel, tuna, etc.).