The consequences of excessive exercise
The consequences of excessive exercise. Different exercises are suitable for doing at different times. Different people should arrange their exercise time according to their own living habits. We We all know that exercise can exercise the body, but exercise should be done in moderation and not in excess. The following will share the consequences of excessive exercise.
Consequences of excessive exercise 1
1. Consequences of excessive exercise
Endocrine effects
Excessive exercise at one time or for a long time, Highly tense emotions will affect the body's endocrine system; it can cause the hypothalamus-pituitary-gonadal axis function to be suppressed, and blood testosterone levels to drop, manifesting as poor excitability, reduced competitive awareness, and slow recovery of physical strength; in women, this can also cause irregular menstruation for a long time. .
Causes anemia
After long-term and heavy exercise, a large amount of sweat will discharge iron from the body. This will increase the occurrence of exercise-induced anemia in the long term. This kind of anemia is mostly iron deficiency anemia, which is manifested by paleness, dizziness, weakness of limbs, and listlessness after strenuous exercise. It is recommended to supplement vitamin C in time before and after exercise.
Decreased body resistance
Excessive exercise for a long time will increase the fatigue of the human body and affect the body's functions, especially when the energy consumed by physical exercise is different from the intake of the body. When the energy is imbalanced, it will affect the body's normal metabolism, causing weight loss, weight loss, and reduced resistance.
Causing sports injuries
If a person who does not exercise for a long time, or does not exercise much at ordinary times, suddenly increases the amount and degree of exercise, it is easy to cause sports injuries. In mild cases, It can cause muscle soreness, or even muscle strain, which not only fails to achieve the effect of exercise, but also damages the health of the body.
Women experience diseases such as uterine ptosis
There is a certain tolerance range for women’s abdominal pressure. If it is exceeded, the uterus will ptosis. Women must pay special attention to protecting themselves when doing strenuous exercises such as weightlifting. We usually think that the position of the uterus is fixed. Unless surgery is performed, the uterus will remain stable in our body. In fact, this is not the case. Experimental results show that our cervix does not change significantly before bearing a weight of 20 kilograms, but it will move significantly downward after 40 kilograms. If it continues for a long time, it will lead to uterine prolapse.
Moreover, excessive exercise causes menstrual blood that should flow out of the body from the cervix and vagina. Excessive exercise causes some menstrual blood mixed with endometrial fragments to enter the abdominal cavity through the fallopian tube, causing endometrial cell ectopy. grow. Patients may experience symptoms such as dysmenorrhea, menorrhagia, and infertility.
2. What are the symptoms of excessive exercise?
The body often feels tired.
After exercise, the muscles usually feel tight and the body feels like it has been drained. It is normal to feel tired and sleepy, but if this kind of physical fatigue lasts for 2 to 3 days or even longer, it is recommended to temporarily stop exercising and let the body fully rest.
Muscle pain
Sometimes muscles will feel pain after exercise. This is because a certain amount of lactic acid will accumulate after exercise, so soreness is normal, but the soreness lasts for 3-4 days. If it lasts for days or longer, then you should pay attention to whether you have exercised too much and reduce the intensity of exercise in time. If it is serious, you should stop exercising immediately and do massage, physical therapy, etc. at the same time.
Poor appetite
Excessive exercise will over-stimulate the body and suppress one's own appetite. At this time, attention should be paid to the nutrition and mix of the diet. Try to choose light food, but don’t lack protein. Eat more fish, chicken, milk, etc.
Nausea and vomiting
Nausea and vomiting after exercise, if not caused by diet, are mostly caused by excessive physical exercise and lack of oxygen. Exercisers should start with a small amount of exercise and proceed step by step.
Dizziness and headache
This condition occurs after strenuous exercise. It is mainly related to changes in blood pressure and low oxygen content in the blood.
Thirst
It is normal to be thirsty after heavy exercise, but attention should be paid to timely replenishing water before, during and after exercise.
Increased mental stress
The original intention of fitness and exercise is to relieve stress and make the body and mind happy. If you feel that you cannot relax physically and mentally after exercising, but instead feel exhausted physically and mentally, then it may be you. If the amount of exercise is too large, you should adjust yourself in time and reduce the amount of exercise.
Sweating on the chest
Exercise generally causes sweating. If you exercise too much and sweat on the chest, accompanied by shortness of breath, it may be a sign that the heart is affected, because sweat is the heart liquid, at this time strenuous exercise should be stopped immediately.
Joint pain
If pain occurs in or near joints and joint dysfunction occurs, it may be muscle or ligament strain caused by heavy exercise. In addition, because women’s bodies are weaker, they are also prone to knee meniscus injuries when doing sports. The popular "bosozoku" people may have a sequelae of "marching fractures", that is, fatigue fractures or periostitis in the muscles and bones, resulting in endless pain in the feet after running wild. Also pay attention to abnormal sensations such as numbness and swelling.
3. The appropriate amount of exercise
The amount of exercise varies from person to person. To determine what intensity of exercise is most suitable for you, you can do a test on a power bicycle or an activity treadmill. The maximum heart rate reached in the test is multiplied by 60%-85%, which is the most suitable heart rate range for daily exercise.
In addition, the appropriate exercise time for middle-aged and elderly people is about 30 minutes each time, while the exercise time for young people can be slightly longer, 45 minutes to 1 hour is optimal; it should not exceed 2 at most hours, 4-6 times per week.
4. Common misunderstandings in exercise
Misunderstanding 1: Morning exercise is best
Many people like to exercise in the morning, thinking that the air is fresh in the morning, but this is not the case. Air pollution is worst in the morning. Moreover, people's blood has high viscosity in the morning and is prone to thrombus formation. In fact, the heartbeat and blood pressure are the most stable at dusk, which is more suitable for fitness.
Misunderstanding 2: Neglecting to warm up
Preparing for activities is a necessary step for fitness. Warming up before activities can increase body excitement, reduce muscle viscosity, increase joint flexibility, and avoid sports injuries.
Misunderstanding 3: Keep exercising despite being sick
This is the most dangerous. If you feel unwell, you should suspend or reduce exercise, otherwise it will aggravate the condition and cause irreversible consequences. Especially the elderly, whose own immunity is weak, must stop fitness activities when their bodies are in an abnormal state.
Misunderstanding 4: Exercise on an empty stomach
Many people (especially in the morning) like to exercise on an empty stomach, which is very wrong. Exercise requires energy. Lack of energy can cause dizziness, rapid heartbeat, cold sweats, and other problems. In severe cases, sudden death may occur.
Myth 5: The greater the amount of exercise, the better
Overloading exercise can lead to excessive fatigue, body aches and other discomforts, and even tendon and muscle strains. The correct exercise method is: start with a small amount of exercise and gradually increase the amount of exercise.
Misunderstanding 6: Blind exercise
Exercise has both benefits and risks. Weak people must undergo medical evaluation before exercising and choose appropriate projects. Medical supervision must be strengthened during exercise to ensure safety.
Misunderstanding 7: Drinking a lot of water during exercise
People often feel thirsty during exercise, but avoid drinking a lot of water. The correct method is to take a small mouth and swallow slowly. You should not replenish too much water each time, as long as it can relieve the symptoms of thirst. After 1 hour of exercise, replenish the body's missing water.
Myth 8: Sudden stop after strenuous exercise
During strenuous exercise, the heartbeat speeds up, muscles and capillaries dilate, and blood flow accelerates. If you suddenly stop to rest, the muscle contraction will stop, and the blood in the muscles will not flow back to the heart smoothly, which will cause blood pressure to drop, temporary brain ischemia, and may lead to palpitation, shortness of breath, dizziness, and even shock.
Misunderstanding 9: Not tidying up after exercise
The body will be very excited after exercise. If you wait for natural relaxation, the speed will be slower. Doing tidying up activities can help the body gradually relieve stress and avoid discomfort such as muscle soreness.
Misunderstanding 10: Eat and take a shower immediately after exercise.
Eating or bathing immediately after exercise will increase the burden on the body and cause unnecessary damage.
5. Precautions for exercise
The number of injuries and muscle pain increases; the training mood decreases and is easily agitated and hot; the muscles still feel tired before the next training; the pulse rises when getting up in the morning ; Insomnia; reduced muscle circumference; inability to lift energy and lack of endurance; loss of appetite; if more than 2 of the above are met, it can be considered as excessive exercise.
When exercising, you should scientifically and rationally choose exercise methods and set exercise intensity based on your actual conditions. It is believed that a large amount of exercise is effective. In fact, this is a wrong view. The elderly, the frail and the sick, and those who have just started exercising People, especially, should be careful not to exercise too much. Consequences of Excessive Exercise 2
What are the consequences of excessive exercise
1. Accelerate brain aging
If you exercise too much, you may live for too long Bringing this more oxygen and more blood will flow to this motor organ. Then the human body becomes deprived of oxygen, and then the oxygen supply to the brain becomes insufficient.
2. Exercise-induced anemia
Long-term, heavy-volume exercise will increase the incidence of exercise-induced anemia. This anemia is mostly iron deficiency anemia with unknown causes. In turn, anemia can cause reduced exercise capacity.
3. Cause heart disease
During exercise, if the heartbeat is obviously beyond the range that a person can bear, but they still try their best to restrain it with their thoughts. The result of excessive exercise often causes heart disease. sick.
4. Joints are worn
Another major harm caused by excessive exercise is joint wear. After long-term excessive exercise against gravity, the joints will wear faster than ordinary people. , once a joint is damaged, it is difficult to recover.
Especially in middle-aged and elderly people, the ability of organs to repair themselves is low. The older they are, the greater the degree of joint wear and degeneration.
Therefore, if you are over 50 years old, you should pay more attention to science when exercising.
What are the dangers of excessive exercise
There is evidence that the digestive system cannot function properly when you are extremely tired, and indigestion is the root cause of many diseases. Excessive physical activity increases the chance of respiratory infection, increases the chance of injury and chronic pain, and accelerates the aging of the body.
1. One-time or long-term heavy exercise training can cause the hypothalamus-pituitary-gonadal axis function to be suppressed and the blood testosterone level to drop, manifesting as poor excitability, reduced competitive awareness, and slow recovery of physical strength. Testosterone is the human The main anabolic hormone in the body promotes amino acid intake, nucleic acid and protein synthesis, promotes muscle and bone growth, stimulates red blood cell secretion, increases myokine reserve, maintains male aggression, enterprising spirit and other consciousness, and appropriate amount of exercise or short period of time The exercise does not affect endocrine.
2. Long-term, heavy-volume exercise will increase the incidence of exercise-induced anemia. This anemia is mostly iron-deficiency anemia with unknown causes. In turn, anemia can cause a decrease in exercise capacity.
3. Excessive exercise can cause exercise-induced hematuria, proteinuria, exercise-induced asthma and other attacks.