May 15, 2019
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【運動養生】越來越多Weekend Runner
#做運動要循序漸進
#細水長流式運動比轟轟烈烈的好
#星期三問題多多
周末運動員也要拿捏平衡
運動初哥：「為了健康，我最近開始在周末做運動，但發現跑步後膝蓋會痛，打羽毛球後有幾天都疲累不堪，是我不適合做運動嗎？」
CheckCheckCin：為健康而做運動很值得鼓勵，但要注意的是運動的頻率與強度，中醫的養生之道在於「平衡」，星期一至五天天上班零運動，一到周末假日就瘋狂運動，這種「周末運動員」模式反而不利健康，容易造成腰痠背痛、肌肉和筋骨勞損，甚至影響上班時的精神狀態。建議將做運動時間平均分配，每隔2-3天運動一次，每次維持約半小時，讓身體容易適應。如果運動後第二天非常疲倦，就代表運動過度，宜先休息一下，隔一天再進行，養生的適度運動不應該令你筋疲力竭。而且要記得運動前後做熱身拉筋，可以減低運動受傷的機會。
中醫運動養生重點：
– 早上運動比晚上運動更佳
– 夏季宜戶外運動，冬季宜室內運動
– 分期運動，持之以恆，每天30分鐘運動比一星期一次的兩小時運動效果更好
– – 循序漸進，著重自我進步，不要與他人比較
– 運動要配合年齡，年輕時可選擇較劇烈的運動，年長時宜選擇太極、八段錦等不傷膝的運動
Weekend runners need to find the right balance
I recently started exercising on weekends for health, but I found that my knees hurt after running. I am also exhausted days after I have played badminton. Am I doing something wrong?
CheckCheckCin:
Exercising for health is a good thing but be sure to pay attention to the intensity and frequency. Chinese medicine promotes balance. If you do not exercise at all on weekdays then overdo it on weekends, it could be damaging to your health. You may experience lower back soreness and pain, strain your muscles and tendons and even affect your mental state at work. We would suggest you try to even out your exercises and do it every 2-3 days for about half an hour each time. If you feel very tired the day after your exercise, you may have overworked yourself and it is best to rest for a day and resume the day after. Healthy exercising should not lead to you feeling completely exhausted. Be sure to stretch and warm up before you exercise to avoid injuries.
Chinese medicine healthy living tips on sports:
– Morning exercise is better than evening exercise.
– Do outdoor sports in summer and indoor sports in winter.
– Exercise regularly. 30 minutes per day is better than 2 hours of exercise once a week.
– Step by step, focus on self-progress, do not compare to others.
– Exercises should be matched with age. When you are young, you can choose high-intensity exercise. When you are older, you should choose exercise that will not hurt your knees such as Tai Chi, Eight-sectioned exercise.
