On the fifth day after the fracture, he walked for half an hour without crutches and walked nearly 6000 steps; Try jogging on day 11; On the 12th day, he climbed Zijin Mountain in Nanjing; On the 18th day, he went to Xuzhou for 10 kilometers; On the 70th day, I participated in the half marathon in Nanjing; On December 11, 2016, on the 80th day after the fracture, Li Jianan completed his first “full horse” in Guangzhou marathon, with a score of 5 hours and 54 minutes
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Do you have to break your muscles and bones for 100 days after a fracture? not always! In September 2016, Li Jian’an accidentally fractured during a morning run
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four You can’t cure a disease by taking medicine alone Li Jianan said: “92% of the diseases can not be completely cured
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Li Jianan believes that we should pay attention to three points: individualization, step by step and perseverance
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He wants to study: under such an amount of exercise, what impact will it have on the body? By this time he was 67 years old
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2) Step by step principle: gradually increase the amount of exercise and let yourself learn to adapt
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” He realized these truths about sports! one Sports will make joints stronger and more durable Li Jian’an believes that sports not only will not wear the joints, but also make the joints stronger and more durable
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He believes that the development of modern civilization has led to a reduction in exercise volume, a significant increase in diabetes, cardiovascular disease and reduced exercise
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He is a famous sportsman in the medical and health circle
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He has always emphasized a point of view: exercise is medicine! Picture from @ Jinxiu Qianzhou Exercise is medicine, and doctors do their own experiments! From 2013 to 2015, Li Jian’an got a serious virus infection every year“ I feel that my physical quality is declining
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Under the guidance of standardized, reasonable and scientific rehabilitation, exercise itself is an important part of rehabilitation treatment
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Maybe if I don’t run, I’ll never think of it
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“What can be sustained for a long time at the least cost and beneficial to health—— Only exercise
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“ The tissues and organs of the human body are different from metal bearings
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99% of the time you are running alone
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Non professionals should not simply imitate.” But this also just shows the importance of sports
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I like running in the morning and can breathe the fresh air
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three Marathon is not only a sport, but also a kind of practice Li Jianan often says that marathon is essentially different from other sports“ All ball games are entertaining and will bring immediate pleasure
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” “ Most of the time, I don’t want to do anything and have no distractions
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Li Jian’an is the director of the rehabilitation medical center of the First Affiliated Hospital of Nanjing Medical University and a foreign academician of the National Academy of Medical Sciences
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At this time, his fractured right foot has basically recovered
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” Li Jianan’s successful example of sports rehabilitation after his fracture shows that the most effective medical measure is sports
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1
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He was 64 years old that year
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What do they rely on to complete metabolism? We must rely on pressure to ‘squeeze’ out the metabolites inside
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So he decided to improve his physique through exercise, and it was out of control
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《 Screenshot of Professor Li Jianan: wonderful interpretation of sports and life Of course, Li Jianan’s rehabilitation journey is not only sports, but also sports stickers, orthopedic insoles, local massage, medial foot weight-bearing walking and so on
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two Will it be too late to start exercising in your 60s? can’t! Since he started running in 2016, he lost 10kg in that year
The solution of these dysfunction problems can not be controlled by drugs, so rehabilitation medical treatment is needed.” Lung transplantation rehabilitation group starts running Of course, for how to exercise
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The more organisms are used, the better
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Excessive bed rest leads to physical aging! Li Jianan is a staunch advocate of sports rehabilitation
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In recent years, he has constantly used his own experience to break the traditional sports “Taboos” such as “breaking muscles and bones for 100 days” and “running consumes joints”
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” 《 Screenshot of Professor Li Jianan: wonderful interpretation of sports and life Li Jian’an said that lying in bed will lead to heart and lung function decline, blood volume reduction, aerobic exercise ability reduction, increased risk of deep vein thrombosis, muscle atrophy, joint activity disorder, osteoporosis, increased secretion of adrenocortical hormone, disorder of glucose metabolism and lipid metabolism, urinary stones, low immune ability and increased infection rate “ Suffering from disease or limb dysfunction is by no means the end point of exercise
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“Breaking muscles and bones for 100 days” may prove not to be so in the future
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From 83 kg to 73 kg, fatty liver also improved, and there was no dietary control
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I used to teach others how to exercise, but I didn’t exercise very much
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There is no immediate pleasure, and the process must be boring
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《 Screenshot of Professor Li Jianan: wonderful interpretation of sports and life Starting from March 14, 2019, the marathon will be completed once a week for six consecutive weeks, which is the latest pilot project of Li Jian’an
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Even if a group of people run, you are facing it alone
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“ This is actually because some people in our circle, including my teacher, say I exercise too much
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When people go to see patients, they always say, “take good care of your illness and stay in bed,” but in fact, a day in bed is equivalent to a year of physiological aging
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He had a whim and decided to take himself as the test object to study whether early exercise after fracture was beneficial to rehabilitation
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” He said in an interview with the health sector
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I just want to prove: at my age, is it possible to gradually improve my exercise ability through step-by-step training? ” Li Jianan said in an interview that during the experiment, he had no problems, no injuries, no low immunity, and he ran ten kilometers that morning, and his sports ability has been fully recovered“ Even if I run the whole horse again today, it’s OK, which shows that my adaptability is accelerating
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For example, the more flexible the brain is used, the more developed the muscles are used, and exercise can also make the joints stronger
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Figure from the health community
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Research shows that long-term running, especially running for more than 15 years, can significantly promote the health of knees and hips
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Now, I can recover in two days
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He also reminded that “this is an experiment made by professionals
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” The runner dressed in red in the middle is Li Jian’an
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Individual sports should be planned and supervised.
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3) Persevere principle: insist on doing exercise as a meal and brushing your teeth every day, rather than fishing for three days and drying the net for two days
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” Li Jianan especially mentioned the importance of exercise to human joints and other positions: “there are no blood vessels in joints, meniscus and other cartilage
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Exercise intensity and exercise time should be based on the quality and strength of a human body
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But marathon is a kind of practice
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The diseases will leave various types of dysfunction
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But inspiration always bursts out in an instant
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” Yuan Feng, a doctor in the Department of sports medicine of the East Hospital of Shanghai Sixth People’s Hospital, shared his experience with Li Jian’an 2
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I just run, see the scenery and listen to the birds
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1) Individualization principle: due to different personal physique, don’t learn from others’ experience at will
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Only in this way can metabolism develop healthily, joints and cartilage become thicker, and the compressive capacity be better
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It is not recommended to do high-intensity exercise at the beginning, which is not only harmful to health, but also may bring some harm
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” Li Jianan said in an interview
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When the pressure is released, fresh joint fluid goes in again
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In the past, it took me two weeks to recover after one and a half horses
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