Playing basketball should not exceed a few hours per day

It is generally recommended to limit the time spent playing basketball to no more than 2 hours per day, as excessive exercise may lead to joint injuries, muscle fatigue, or cardiovascular burden. The duration of exercise should be adjusted based on individual physical fitness, age, and health status. Adolescents can extend it to 3 hours, while middle-aged and elderly people are recommended to shorten it to around 1 hour. Basketball belongs to high-intensity intermittent exercise, and continuous exercise for more than 2 hours can easily cause acute injuries such as meniscus wear and ankle sprains in the knee joint. Long term overtime training can accelerate cartilage degeneration and increase the risk of tendinitis. Excessive sweating during exercise may lead to electrolyte imbalance, dizziness, or muscle spasms. Amateur enthusiasts are recommended to schedule 3-4 training sessions per week, with a minimum interval of 24 hours between each session to allow for sufficient muscle repair. professional athletes can increase their duration moderately under the guidance of a coach, but they need to cooperate with sports protective equipment and nutritional supplements. Individuals with a larger body weight should reduce the proportion of running and jumping movements and adopt low impact exercises such as swimming as cross training. If joint pain or morning stiffness persists for more than 48 hours after exercise, training should be stopped immediately and medical examination should be sought.

It is recommended to use interval training mode to break down basketball into a cycle unit of 40 minutes of training and 20 minutes of rest. Perform dynamic and static stretching before and after exercise, and wear protective equipment such as knee pads. Daily supplementation of calcium and collagen, and timely supplementation of electrolyte drinks after exercise. Middle aged and elderly people can switch to low-intensity exercises such as shooting to avoid intense competition. When discomfort symptoms such as chest tightness or difficulty breathing occur, exercise should be immediately stopped.