a 14-year-old junior high school student in quanzhou weighs 115 kilograms. the doctor recommends "super slow jogging on the spot"
2024-09-18
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"super slow jogging in place" is a new low-intensity aerobic exercise that has recently become popular on the internet. this exercise is not limited by time or place, does not require any sports equipment, and can be completed in a small space at home or in the office. it is popular among many young people and office workers.
■quanzhou evening news media reporter qiu feng and correspondent wu jiahong
（CFP）
14-year-old junior high school student weighs 115 kg, doctor recommends "super slow running on the spot"
xiao zheng (pseudonym), a 10-year-old in quanzhou, is a junior high school student. he is 181 cm tall, but his weight of 115 kg is seriously overweight. in order to lose weight, the 14-year-old went to quanzhou orthopedic hospital for treatment. the hospital found that his body fat rate was close to 40%, and he also had problems such as high uric acid, impaired glucose tolerance, and hyperlipidemia.
according to his situation, the doctor gave him weight loss treatment and provided guidance on diet, lifestyle and exercise. "for ordinary people, swimming and running are the recommended ways to lose weight, but for people with a large body weight, the knees will bear more pressure when running due to the heavier body load, and they are prone to knee discomfort." zhu yong, director of the sports medicine department of quanzhou orthopedic hospital, said, "swimming is less harmful to joints than running, but it requires relatively higher cardiopulmonary function. therefore, we recommend that xiao zheng take the 'super slow jogging in place' approach to exercise." after a period of exercise, xiao zheng's weight gradually decreased, and indicators such as uric acid were also effectively controlled.
zhu yong introduced that "super slow jogging on the spot" is a simple form of aerobic exercise, which means running at a slow speed in the same place. compared with traditional running, "super slow jogging on the spot" has a lower speed, usually maintained at 5-6 kilometers per hour, which is similar to the speed of brisk walking. it is a sport that is friendly to most people and easy to learn and stick to.
"super slow running in place" has multiple benefits and is suitable for a wide range of people
"'super slow running on the spot' can bring many benefits to the body. as a long-term low-intensity aerobic exercise, it can improve the function of the heart and lungs. long-term exercise can also help improve blood circulation and promote body metabolism." zhu yong added, "although its intensity is low, continuous exercise can help consume calories, promote fat burning, and achieve the purpose of fat loss and body shaping. like other aerobic exercises, 'super slow running on the spot' can promote the secretion of endorphins in the body, help relieve stress and improve mood, and achieve the effect of physical and mental relaxation."
compared to most other sports, "super slow running on the spot" has less impact on joints and muscles and is relatively safe. in addition to being suitable for weight loss treatment for obese or overweight people, "super slow running on the spot" is also suitable for sports beginners, middle-aged and elderly people, people with weak physical fitness or long-term sedentary people, people seeking low-intensity exercise, people with high stress or anxiety, people recovering from childbirth, and people in the rehabilitation period.
"it should be noted that patients with diabetes, high blood pressure and poor cardiopulmonary function should do 'super slow jogging in place' at a slower speed and for a shorter time, and should not suddenly increase the intensity of exercise." zhu yong pointed out, "if you have knee or ankle problems, or feel joint discomfort during exercise, you should practice under the guidance of a doctor."
pay attention to your running posture and breathing method and continue exercising for more than 30 minutes
so, what are the key points to pay attention to when "running super slow on the spot"? zhu yong gave his suggestions. first of all, you need to warm up and stretch before and after running. in particular, you need to use the ankle, knee, hip joints, etc. during exercise, and do dynamic and static stretching of the calf and thigh muscles to avoid muscle damage.
after starting the exercise, you need to have the correct running posture. stand relaxed, with your back straight, look forward, and swing your arms slightly to keep in line with your running steps.
the breathing pattern during exercise is very important. you should breathe naturally during exercise and use abdominal breathing (that is, the abdomen expands when you take a deep breath, and contracts when you exhale). inhale through the nose and exhale through the mouth. this will help keep your breathing stable.
"super slow jogging on the spot" can be summarized into a mnemonic: "no soreness, no pain, no stiffness, no panting." that is, no sore muscles, no pain in the joints, no stiffness in the body, and no panting.
in terms of exercise time, zhu yong suggested that "super slow jogging on the spot" should be kept continuous as much as possible. beginners can start with 10-20 minutes and gradually increase to more than 30 minutes, which will be more effective in burning fat and reducing weight.
instructing doctor: zhu yong, deputy director of quanzhou sports protection center, director of the sports medicine department of quanzhou orthopedic hospital, and deputy chief physician
