Archive for category: NEWS

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After carrying a child for nine months and giving birth safely, new mothers officially enter the critical postpartum recovery period. Only through a scientifically balanced diet and a regular rest and activity schedule can the body’s various functions steadily return to their pre-pregnancy state. After giving birth, many new mothers experience unexplained knee pain that affects their daily activities, yet they may not know the cause or how to effectively relieve it. Today, we’ll break down the core causes of postpartum knee pain and share a set of safe, gentle rehabilitation exercises to help new mothers protect their knees and alleviate discomfort.

01Here Are the 4 Main Causes of Frequent Knee Pain After Childbirth

1. Excessive Joint Stress: Continuous weight gain during pregnancy places prolonged excessive stress on the knee joints. Over time, this can cause chronic damage to the joint capsule, surrounding ligaments, and leg muscles, making it more likely to develop persistent knee pain after childbirth.

2. Hormonal changes cause joint laxity. During pregnancy, hormone levels remain elevated to support fetal development; after childbirth, these levels drop rapidly, causing the ligaments surrounding the knee joint to loosen and significantly reducing joint stability. Even minor daily activities can lead to joint wear and degeneration, triggering knee soreness.

3. Joint Injury from Improper Exercise: Since the body has not yet fully recovered after childbirth, engaging in high-intensity or improper exercise too soon can easily damage the knee joints, leading to issues such as cartilage wear and meniscus damage, which exacerbate knee pain.

4. Pathological Factors: In rare cases, joint diseases such as rheumatoid arthritis can also be a trigger for postpartum knee pain, so it is important to pay close attention to distinguish these conditions.

02 3 Exercises for Postpartum Knee Care

To maintain healthy knees and relieve postpartum knee pain, the key lies in strengthening the thigh muscles. Strong leg muscles can help distribute pressure on the knee joints, reduce bone friction and joint wear, and slow down joint aging. At the same time, moderate and gentle exercise can promote the secretion of synovial fluid, lubricate the joint cavity, and better protect the cartilage.

1. Seated Straight-Leg Extension
Exercise Instructions: Sit on a chair with a backrest, grip the armrests firmly with both hands, and keep your thighs together. Slowly extend and lift one lower leg forward. Hold the position at the top of the movement for 3–5 seconds, then slowly lower the leg back to the starting position. Repeat the exercise. Recommendations: Perform 8–12 repetitions per set, 1–2 sets daily. As the body is weaker postpartum, start with a slower pace initially and gradually increase the number of sets as you adapt.

2. Gentle Lunges
How to perform: Stand with feet shoulder-width apart. Step forward with one leg and slowly bend both knees to lower into a squat. Note: Ensure the front knee does not extend past the toes, and the back knee remains off the ground. Engage your core to maintain stability. After completing the movement, slowly return to the starting position, alternating sides. Exercise Recommendations: Maintain proper form throughout the exercise. Exert gentle force without holding your breath. Adjust the frequency and intensity of your workouts flexibly based on your postpartum physical condition.

3. Standard Wall Squat
Exercise: Stand with your back fully pressed against the wall. Step forward with both feet, placing them shoulder-width apart. Slowly lower your body until your back, thighs, and calves form 90-degree angles. Keep your hands relaxed and maintain static tension. When you reach muscle failure, slowly stand up and rest. Repeat the exercise. Tips: Strictly control the angle of the movement to ensure training effectiveness; adjust the duration based on your tolerance—never force the movement. Once you’ve adapted, gradually increase the duration.

In addition, short, slow walks are an excellent way to care for your knees, gently moving the joints and promoting blood circulation. After childbirth, try to avoid frequent stair climbing, prolonged standing, and carrying heavy loads to reduce unnecessary strain on your knees.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

The anterior cruciate ligament is a very important structure that plays a crucial role in our daily movements and activities. So, specifically, where exactly is the anterior cruciate ligament located?

01 Where is the anterior cruciate ligament located?

The anterior cruciate ligament is primarily located within the joint cavity of the knee and is one of the most important ligaments in the human body. Specifically, it originates from the posterior aspect of the medial condyle of the femur, runs downward, passes through the intercondylar fossa, and extends forward, downward, and inward until it attaches to the anterior bony surface of the tibial tubercle.

02 The Function of the Anterior Cruciate Ligament

The primary function of the anterior cruciate ligament is to prevent excessive backward movement of the femur and excessive forward movement of the tibia, keeping them within their normal range of motion. Additionally, it prevents excessive extension and rotation of the knee joint, thereby protecting the knee from injury.

03 What Causes Anterior Cruciate Ligament Injuries?

Because the anterior cruciate ligament (ACL) plays a crucial role in athletic activities, excessive strain can lead to its injury. For example, improper exercise techniques or excessive stretching can cause such injuries, which are commonly seen in athletes. In addition to these factors, car accidents and falls from heights can also result in ACL injuries.

Following an injury, the affected area will experience pain and swelling; in severe cases, the individual may even be unable to walk normally. At this point, treatment is necessary. If the injury is minor, conservative treatment may suffice; however, if it is more severe, an ACL reconstruction procedure will be required.

04How to Recover After Anterior Cruciate Ligament Reconstruction

Exercise 1: Quadriceps Contraction

Instructions: Sit on the bed with your upper body upright. Place your arms behind you for support and keep both legs flat on the bed. Tighten the muscles on the front of the affected thigh. As you tighten them, you should feel your knee lift slightly upward—the movement should be very small—and your toes should point upward. Perform two sets of this exercise, with 8 repetitions per set.

Exercise 2: Heel Slide

Instructions: Lie on your back with your upper body flat against the bed and remain still. Place your arms at your sides and relax naturally. Keep the unaffected leg flat on the bed and still. With the heel of the affected leg touching the bed, slowly slide it inward, then slowly return it to the starting position. Maintain even breathing throughout this exercise. Perform two sets of this exercise, with 8 repetitions per set.

Exercise 3: 45-Degree Straight-Leg Raise

Instructions: Lie on your back with your upper body flat against the bed and held still. Place your arms at your sides with palms open and flat against the bed. Keep your legs naturally apart, shoulder-width apart. Keep the unaffected leg stationary with toes pointed upward. Slowly raise the affected leg until it forms a 45-degree angle with the floor, then slowly lower it back down, maintaining even breathing. Remember not to exceed a 45-degree angle, as this may cause pain or discomfort. Repeat this exercise, performing two sets of 8 repetitions each.

Exercise 4: Ankle Pumps

Key Points: This exercise is performed in a seated position. Keep your upper body upright and stable. Place both arms at your sides, slightly behind your body but not too far back. Open your hands so that your palms face down and support your body. Keep your legs naturally apart, flat on the bed, with toes pointing upward. Using the ankle joint as the pivot point, rock the affected leg back and forth. Repeat this exercise, performing two sets of 8 repetitions each.

All four of these exercises can be done at home, 40 minutes after meals, two to three times a day. They can effectively improve lower limb mobility and prevent postoperative adhesions.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

If you want a strong physique and a beautiful figure, working out is a positive and effective way to achieve them. However, focusing solely on exercise while neglecting your diet—or even binge eating and consuming an unbalanced diet after a workout—will only significantly diminish your results and push you further away from your fitness goals. A scientifically sound diet can make your workouts twice as effective. The core principle is to reasonably control your calorie intake so that it matches your energy expenditure from exercise; only then will the results of muscle gain and fat loss become clearly visible. If you want to exercise scientifically, you must keep these dietary tips in mind.

01 Control Calorie Intake Scientifically

When we talk about fitness and muscle building, we are essentially referring to increasing muscle mass through strength training. Therefore, proper nutrition is particularly crucial for those aiming to build muscle, and their caloric intake is significantly higher than that of the general population. While the average adult burns approximately 2,000–2,400 calories daily through routine activities, fitness enthusiasts need to consume 10% more calories than average during muscle-building phases to control body fat percentage and sculpt muscle definition. For those who are naturally lean and looking to build muscle, calorie intake should be increased by 15% to meet the body’s energy demands during training, provide sufficient fuel for muscle growth, and help develop firmer, more defined muscles with distinct contours.

02 Increase your protein intake moderately

Rapid muscle growth requires an adequate intake of protein. During muscle-building training, it is especially important to reduce the intake of low-quality fats and significantly increase the intake of high-quality protein. From a scientific fitness perspective, the recommended daily protein intake for adult trainees is 2 grams per kilogram of body weight. At the same time, protein supplementation should not be the sole focus; nutrients such as iron, zinc, various vitamins, and carbohydrates are equally essential. In daily life, you can eat more alkaline foods like fruits and vegetables to ensure an adequate intake of vitamins.

Eating three meals a day is the best way to get protein; incorporate ingredients like chicken breast, fish, shrimp, and eggs into your meals. When preparing high-calorie foods, prioritize steaming or boiling, as these methods reduce excess calorie intake while preserving nutrients. For breakfast, a combination of carrots, milk, and eggs is recommended, as it provides a balanced and comprehensive nutritional profile. Additionally, moderate amounts of high-protein foods should be consumed both before and after workouts to fuel muscle growth and effectively repair muscle fibers damaged during training.

03 Eat smaller, more frequent meals to meet your training energy needs

If you observe the muscular fitness enthusiasts around you, you’ll notice that they generally eat more frequently than the average person and consume higher amounts of calories and protein. During muscle-building training, it’s recommended to increase your daily meal frequency to five meals, spread out across five time slots: breakfast, a mid-morning snack, lunch, an afternoon snack, and dinner. Eating smaller, more frequent meals improves digestive efficiency and nutrient absorption, providing the body with a steady supply of calories and protein. As the body continuously burns energy during workouts, regular, spaced-out meals help maintain a balance between intake and expenditure, leading to more significant results in muscle gain and fat loss.

04 Improve the Quality of Fat Intake

The goal of scientific fitness training is to reduce body fat and build muscle, but this does not mean you should completely eliminate fat from your diet. The quality of fat varies greatly among different foods, and choosing high-quality fats is the key to a balanced diet. Foods like cream and chocolate contain poor-quality fats that do nothing to help build muscle and can even lead to fat accumulation; conversely, avocados and nuts are rich in high-quality fats. Consuming moderate amounts of high-quality fats before and after muscle-building workouts helps maintain normal metabolic function without hindering body sculpting, thereby supporting your fitness training.

Today, people are increasingly focused on health and body composition management, and a scientifically sound fitness regimen must be paired with a balanced diet. Nutrition provides the energy needed for training, allowing consumed calories and protein to be converted into muscle while gradually reducing excess body fat. Fitness enthusiasts, the next time you plan your workout meals, consider these key points when selecting ingredients. This will ensure you see results from every workout and effortlessly achieve your ideal physique and perfect body shape.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Many older adults worry about consuming too much fat, so they try to avoid meat or eat very little of it; some even choose to become vegetarians. In reality, these approaches are based on a misconception about low-fat diets. A low-fat diet does not mean avoiding meat altogether, nor does it mean completely eliminating fat intake. So, how can one eat in a way that avoids excessive fat intake while still meeting the body’s normal nutritional needs?

01 Why Promote a Low-Fat Diet?

Low-salt and low-fat diets are commonly recommended for patients with hypertension, diabetes, coronary heart disease, kidney disease, and hyperlipidemia. The appropriate level of salt intake in a low-salt diet should be determined based on the specific condition. For patients with hypertension or kidney disease, daily salt intake should generally be limited to 3 grams, while those with diabetes but without hypertension should aim for approximately 2 grams. A low-fat diet primarily restricts saturated fatty acids, while allowing moderate intake of unsaturated fatty acids, which are beneficial to health.

02 Are There Any “Side Effects” to a Low-Fat Diet?

A low-fat diet can lead to insufficient protein intake, which is equally harmful to health. The low-fat diet we advocate actually consists of two components: first, controlling total fat intake to prevent excess energy intake; and second, balancing the ratio of fatty acids to avoid excessive intake of saturated fatty acids.

One gram of fat provides 9 kcal of energy, which is significantly higher than the 4 kcal provided by 1 gram of protein (1 gram of carbohydrates also provides 4 kcal). Therefore, fat has the highest energy density, and excessive intake can easily lead to an energy surplus and result in obesity. At the same time, animal fats—particularly those in red meat—are high in saturated fatty acids, which pose a significant risk to cardiovascular and cerebrovascular health.

Specifically, to follow a low-fat diet, the following measures should be taken:

1. Limit the intake of fatty foods (such as meat, dairy products, and cooking oils).

Even lean pork contains about 20% animal fat that is invisible to the naked eye, so the elderly should consume red meat in moderation. The total daily intake of red meat, poultry, and seafood should not exceed 150 g. Avoid fatty cuts of meat, chicken skin, and other high-fat foods as much as possible.

2. Daily cooking oil intake should not exceed 25 g.

Even vegetable oils are not low in fat; in fact, refined vegetable oils contain as much as 99% fat. The best way to limit cooking oil intake is to reduce frying and deep-frying during food preparation.

Polyunsaturated fatty acids are found in vegetable oils, particularly in commonly used oils such as rapeseed oil, corn oil, soybean oil, and peanut oil, each of which has its own benefits. Mixing different types of cooking oils is better for your health than relying on just one.

3. Reduce the frequency of eating out.

To ensure taste and presentation, restaurant food generally uses more oil and salt. Frequent dining out (including takeout) can unknowingly increase your intake of oil and salt.

4. Consume moderate amounts of soybeans and soy products daily.

This helps reduce your intake of saturated fatty acids. Additionally, fish and other seafood provide high-quality protein. Pairing them with grains creates a protein-complementary effect that enhances protein absorption. Minimize your consumption of chicken and duck meat.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

Many people feel they’ve tried various methods but found that running doesn’t help them lose weight. Perhaps you should consider the following factors.

1. Running Shoes

If you’re just doing casual jogging, we recommend switching to shoes with thin soles. Shoes with thin soles are lighter and more comfortable to run in, making them ideal for casual jogging.

2. Form

Proper form is key to preventing all sports injuries. You should maintain correct form from the very start—even when running just a few hundred meters—and strive to keep it consistent throughout the entire run, from the moment you start until you stop. There are distinct differences in form and technique between short-distance sprints and long-distance jogging. There is also a subtle distinction between “correct” running form and “efficient” running form—the latter applies primarily to long-distance running. Efficient running form builds upon correct form to minimize energy expenditure over the same distance, so correct form serves as the foundation.

III. Muscle Strength

This refers to the balanced development of muscle strength throughout the entire body. Running involves more than just leg muscles; in fact, the small muscle groups in the feet, ankles, and joints, as well as upper body and shoulder-back strength—particularly core strength—are all crucial. If you have no prior athletic background and are just starting to run, it is best to begin with strength training first; this will make your running workouts more effective. Strengthening your core helps maintain stability during running, ensuring smoother breathing, better balance, and a more controlled foot strike, thereby reducing the risk of injury. Note: Core strength involves all the muscles surrounding the body—it is not limited to the rectus abdominis. Therefore, doing only sit-ups is ineffective for building core strength. We recommend various poses and variations of the “plank.”

IV. Running Volume

Follow the principle of gradual progression, especially in the early stages; do not rashly increase your training volume. Generally, running one day and resting the next is best, giving your muscles time to recover. A safe and steady approach in the early stages is to ensure that the increase in volume each week does not exceed 10% compared to the previous week.

V. Nutrition

As long as you’re running, you must ensure you eat well. As the saying goes, “30% training, 70% nutrition.” Many people, in an effort to lose weight quickly, exercise more and eat less—this is unreasonable. There’s a clear difference between weight loss and fat loss; for example, my goal has never been to lose weight but to lose fat.

The ideal scenario for fat loss is maintaining your weight while building muscle—this way, what you’re losing is fat. Many people mistakenly equate weight loss with losing body weight, which is a common pitfall. Focusing on your “body fat percentage” is far more important than worrying about the scale. As mentioned earlier, strength training is essential because it builds muscle, which boosts your basal metabolic rate and helps burn excess fat. Simply put: exercise more, build more muscle, eat with purpose, burn more calories, and you’ll naturally be healthier.

Cut back on greasy foods and excessive salt, eat plenty of fruits and vegetables, and ensure you get enough carbohydrates and high-quality protein. As for sugar intake, that depends on the intensity of your daily workouts. If you keep these points in mind, your running weight loss plan might just succeed.