For many office workers, there is not a lot of time to go out for fitness every day. How to burn as much fat as possible in the shortest time? The answer is HIIT. HIIT, the abbreviation of English High Intensity Interval Training, translated into Chinese is the high-intensity interval training method. HIIT is an unparalleled combination of intense and efficient aerobic training. Usually, you can achieve the results you need for regular aerobic training by using 1/4 to half of your regular aerobic training.
The reason why HIIT can be efficient
When the body is trained in a high-intensity state, each pound of weight will burn more calories. High-intensity exercises such as weight training and HIIT promote hormone secretion. Increase your body's metabolic rate throughout the day! This means that the more calories you burn each day, the more weight you can lose. HIIT is not only beneficial to the cardiovascular system, but also to the anaerobic ATP/CP system; it will not only increase your cardiorespiratory endurance, but also increase your initial speed and explosiveness!
Knee injury caused by HIIT
Exercise training is often accompanied by sports injuries. Some people have knee pain after HIIT training. The knee joint injury is studied below.
The knee joint is a large and complex flexion joint of the human body, which is subjected to large stress, stable and flexible structure. The knee joint is not the most frequently injured part of the body, but it can be the weakest. When talking about the knee joint, the structure should first be studied. The femur, tibia, fibula and tibia constitute the knee joint. There are two large cartilage discs between the femur and the tibia, called the medial meniscus and the lateral meniscus. The anterior and posterior end of the femur has a groove for proper placement of the tibia. It is very satisfactory for the tibia to move up and down in the sputum. The cartilage on the surface of these joints can absorb vibration and withstand pressure until they are defective. Cartilage, especially the meniscus, is the most vulnerable part of the body during exercise.
There are several common types of injuries that can cause knee pain:
1. Fat pad strain. The fat pad is filled in the gap in the front of the knee joint, which has the effect of strengthening joint stability and reducing friction. The cause of fat pad strain may be due to trauma or long-term friction caused by fat pad hyperemia, hypertrophy and inflammation, adhesion to the patellar ligament, thus limiting knee joint activity. This kind of damage often occurs in people over the age of 30 who often walk, climb or pick up more frequently. The patient feels pain in the knee and the pain is aggravated when fully extended, but joint activity is not limited. Symptoms are obvious after exertion.
2. Meniscus injury. Meniscus injury is a common injury to athletes. When the lower limbs are loaded with weight, the feet are fixed, and the knee joint is slightly flexed, if the knee is suddenly over-extended or knee-extended (for example, in volleyball, the player suddenly turns to fish while defending. The action of jumping the ball) may cause the meniscus to tear. Meniscus injury has a significant sensation of knee tear, followed by joint pain, limited mobility, and walking. The joints show swelling and slipping, and they bounce when the joints move.
3. Knee joint traumatic synovitis. The knee synovium is one of the main structures that make up the knee joint. Synovial cells secrete synovial fluid, which can maintain the smoothness of the articular cartilage surface and increase the range of joint activity. If the synovial membrane is damaged by factors such as trauma or excessive strain, a large amount of fluid will be produced, which will increase the pressure in the joint. If it is not eliminated in time, it will easily cause joint adhesion and affect normal activities. The patient feels pain, swelling, tenderness in the knee joint, and the synovial membrane has a rubbing sound. The most obvious feature of pain is that when the knee joint is extremely stretched, especially when there is a certain resistance to knee extension exercise, the pain in the lower part of the tibia will be aggravated, and the pain will be significantly aggravated during passive extreme flexion.
4. Knee osteoarthritis. This disease is more common in middle-aged and older women. Excessive load is the main cause of illness. The knee joint is swollen and painful, and sometimes the active joints have a rubbing sound. There may be varus deformities in the knee with medial pain.
5. Knee joint ligament injury. The stability of the knee joint is relatively poor. If the external force suddenly causes the valgus or varus, the medial or lateral collateral ligament may be damaged. The medial collateral ligament injury accounts for the majority. Taking this injury as an example, the patient has a clear history of trauma, pain in the medial knee, tenderness, increased pain during passive abduction of the calf, swelling of the inside of the knee, and ecchymosis after a few days. Knee activity is limited.
If the amount of exercise is too large, or if the warm-up is not excessive, then the joints can't stand it. There are joint fluids and similar membranes between the joints, and there is reinforcement assistance such as ligaments. Usually do warm-up exercises: First, you can stretch the muscles to prevent muscle strain; Second, you can stretch the ligaments and enhance the protection of the joints; Third, the joint membrane, joint fluid can be slightly expanded by heat, protect the joints, etc., so Warming up is very important.
In addition, in daily life, most joint pain is not caused by trauma. Long-term coldness of the joints and large temperature differences are the main causes of joint pain. Especially in the fall, when the cold and warm alternate, low temperature or huge temperature difference will cause muscles and blood vessels to contract, causing joint pain. If this is the case, first keep warm as much as possible, you can use hot compresses; secondly, reduce the amount of exercise and let the joints rest. If the above method can not improve the knee pain, then go to the hospital to see the cause.
Knee pain can be relieved with proper physical exercise:
1. Adhere to walking every day, how far you can go according to your own situation, you can walk 3-5 kilometers with good physical condition, and you can reduce the body size as appropriate.
2. Persist in doing squatting and standing movements, once every morning and evening, each time doing 30-100 times according to your physical strength, you can hold the support by hand, step by step, from the handrail to the release of the handrail.
3. Press the leg, lift the leg to a height that can be lifted, place it on a chair or other suitable place, gently press and pat the foot three miles. The time of pressing the leg and the strength of pressing should be moderate.
4. Climb once or twice a week to not only practice your legs, but also promote lung capacity, broaden your horizons, release work stress, relax your mood, and promote physical and mental health. Knee pain can also be greatly relieved.
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