How to keep your knees healthy: Tips for fitness fans

Too many amateur fitness, especially fans of tap dance and other group exercise to lose weight , complaining of pain in his knees. However, keep knees healthy is possible even with very intensive training regimes. Use our simple tips and fitness will bring only benefit and enjoyment.

How to keep your knees healthy? Warm-up - always

In no event do not miss the warm-up, even if you just want to make a charge. Walking with a high knee lifting and rotation of the hips and knees - a great combination for the health of your joints.

Harmoniously develop the body

Most injuries to the knee results in a favorite "female" approach to training, namely, focusing only on leg muscles and the press, and a complete disregard for the work on your back, arms and shoulders. Try to develop a competent plan for strength training, do not train your legs for more than 3 times a week, if you use a complex power plans, or more than 1 times, if practicing separate training.

Arrange holidays

In order to restore the cartilage, to ensure the normal lymph flow, you should rest for at least 24 hours between cardio, and 48 hours between strength training. Try to arrange at least one full day off per week.

How to keep your knees healthy? Do not "tear on the spot"

A sudden sharp increase in the intensity of exercise can cause joint injuries. If you practice HIIT or interval cardio, try to warm up thoroughly before starting to accelerations. Be sure to follow the warm-up approach with small weights and a weight average range of motion before strength exercises such as squats, deadlifts and lunges.

How to keep your knees healthy? Avoid training barefoot

Too many people do at home barefoot. Do not think that the video aerobics can be performed without shoes. Even if you just go, you need to protect the foot. Proper running shoes with spring soles "take away" the extra impact load, and help prevent injuries. Do not wear shoes in the workout, if you are, of course, do not do them on the program Body Balance. For skiing or snubordom encouraged to acquire famous brands shoes, they are protectors of the foot and "extinguishing" the energy of the elements at the bottom.

Take extreme caution

Must Master the proper technique for exercise. Hire a coach, that he showed you how to use the equipment in the room. Do not think that an artificial increase in the amplitude of motion will help achieve results faster. Do the exercises correctly, and do not expose too high a resistance training equipment. At step foot full step only, do not walk on the treadmill at the toes, and try not to put the bike seat is too low.

Well, if you suddenly feel discomfort in the knee, give yourself a few days of rest from active employment, and be sure to consult a doctor. Take care of your knees, and everything will be okay.