Causes Of Joint Pain After Exercise?
Hello dokyer good afternoon … I am 18 years old male sex I am 167cm tall and weigh 66 kg … Always while exercising like jogging, mrathon, pull ups, push ups, sit ups, .. Knee joints, elbow joints, shoulders joints, waist joints, ankle joints I feel pain … Or weak and can’t run for long … Must be sick there is pain too pain .. Please advise and accept the advice for me .. Because I will intend to follow the slit of maritime college. Please help🙏
Based on the proportion of your height and weight, your body is normal. This means you do not experience excess or lack of weight. It's important to do regular exercise. In addition to maintaining health, increasing stamina, can also be used for certain purposes as you experience. The most important thing is, do exercise gradually, with the right procedure, choose the intensity that suits you, and pay attention to the length of time to rest or pause between sports.
Too forced to exercise outside the limits of ability, generally it will be easy to cause injury. Injuries can affect the muscles, tendons, ligaments, joints, or bones. You certainly do not want that to happen. So you should start planning now:
Determine what type of exercise you will do. Aerobic exercise is done to increase stamina. Resistance exercise is done to increase muscle mass. Choose the type of exercise you are able to do.
Determine the intensity. If you rarely exercise before, do it from mild intensity, then gradually increase to moderate intensity. Moderate exercise is when the pulse reaches 50-75% of the maximum pulse rate. The maximum pulse rate is measured by the 220-age formula.
Determine the frequency of exercise. For moderate aerobic exercise, it is recommended 3-5 times a week for a minimum of 30 minutes, or a total of 150 minutes per week. If the intensity of exercise is high, then exercise is carried out for 15-20 minutes each session.
Stretch before and after each exercise.
Make sure your posture is good and the exercise procedure is correct.
Use the right clothes and shoes.
Drink water before, during and after exercise. At least after exercise, you should routinely drink water for 4-5 hours, with a distance of about every 30-60 minutes. This is important to prevent dehydration.
Nutrition intake must be balanced with activity.
Rest between two sports sessions for at least 24 hours. Within a week, it should be 1-2 days when the body is fully rested from exercise. This is important for building muscle mass.
Sleep 6-8 hours a night every night.
If an injury occurs, call a doctor immediately.
That is my explanation. Hopefully you can exercise well. Regards.