Exercise itself is a good thing for physical and mental health, and adherence to exercise is also a good habit, but if you quickly achieve the effect of blindly increasing the amount of exercise, resulting in too much exercise, then it will achieve the opposite effect. Here's a look at what are the consequences of too much exercise?
1Consequences of too much exercise
Impact on the endocrineA time or long-term exercise too much, a high degree of tension will affect the body's endocrine; can cause the hypothalamus - pituitary - gonadal axis function inhibition, blood testosterone levels decreased, manifested in poor excitability, decreased sense of competition, slow recovery of physical strength; women for a long time, but also cause menstrual irregularities.
AnemiaAfter a long period of time and a large amount of exercise, a lot of sweating will make the body in the iron element is also discharged, long-term will increase the incidence of sports anemia, this anemia is mostly iron deficiency anemia, manifested in the aftermath of strenuous exercise, pale, dizziness, limb weakness, depression, it is recommended that before and after the exercise should be supplemented with Vitamin C in a timely manner.
Decrease in body resistance
Women have prolapse of the uterus and other diseases
Women's abdominal pressure is a certain range of tolerance, beyond the uterus will be prolapsed. Women should pay extra attention to protect themselves when doing intense exercises like weight lifting. We usually think that the position of the uterus is fixed, in addition to surgery or else the uterus will be safe and sound in our body. In fact, this is not the case, experimental results show that our cervix in the weight of 20 kilograms before there is no obvious change, but in 40 kilograms after the obvious downward, and persistent will lead to uterine prolapse.
And the amount of exercise will make the menstrual blood that should have flowed out of the body from the uterus and the vagina, because too much exercise makes part of the menstrual blood mixed with endometrial fragments enter the abdominal cavity from the fallopian tube, making the endometrial cells grow ectopically. The patient will have dysmenorrhea, excessive menstruation, infertility and other conditions.
2What is the performance of too much exercise
The body often feels fatigueAfter exercise, you will generally feel tight muscles, the body is like being drained, sleepy, this is a normal phenomenon, but if the phenomenon of this body fatigue lasts for 2-3 days or even more, it is recommended that you temporarily stop exercising, so that the body can fully rest.
Muscle painSometimes muscle pain after exercise, this is because after the fitness will accumulate a certain amount of lactic acid, so the soreness is a normal phenomenon, but the soreness lasts for 3-4 days or longer, then we must pay attention to is not part of the exercise is too much, we must reduce the intensity of the exercise in a timely manner, if serious, you should immediately stop exercising, and at the same time, do a massage, physiotherapy and so on.
Poor appetiteExercise is too much for the body to stimulate excessive inhibition of their own appetite, at this time to pay attention to dietary nutrition and collocation. Try to choose light food, but do not lack of protein, eat some fish, chicken and milk and so on.
Nausea and vomitingNausea and vomiting after exercise, if it is not caused by diet, it is mostly due to excessive muscle movement, caused by lack of oxygen. Exercisers should start with a small amount of exercise and work their way up.
Dizziness and headacheThis occurs after strenuous exercise and is mainly related to changes in blood pressure and low oxygen levels in the blood.
ThirstIt is normal to experience thirst after heavy exercise, but it is important to note that you should be hydrated before, during and after exercise.
Mental stressFitness and exercise is the original purpose of stress relief, so that the physical and mental pleasure, if the exercise after the physical and mental can not relax, but feel physically and mentally fatigue, it may be their own exercise is too much, should be timely self-regulation, reduce the amount of exercise.
Sweat in the chestExercise is generally sweaty, if the exercise is too much, sweat in the chest, accompanied by shortness of breath, it may be a signal that the heart is affected, because sweat is the liquid of the heart, then you should immediately stop the strenuous exercise.
Joint painIf the pain occurs in the joints or near the joints and there is joint dysfunction, it is possible that the amount of exercise leads to muscle or ligament strains. In addition, due to women's weaker body strength, doing sports is also very easy to happen when the knee meniscus injury. And the current popularity of ? Stormwalker? , on the other hand, may produce a kind of? Marching fracture? The sequelae of fatigue fracture or osteochondritis dissecans, resulting in foot pain after walking. At the same time, we should also pay attention to the numbness, swelling and other abnormal sensations.
3How much exercise is appropriate
The size of the exercise varies from person to person, to determine what intensity of exercise is most suitable for you, you can do a test, in the power bike or activity running platform, the maximum heart rate reached in the test multiplied by 60% -85%, is usually the most suitable range of heart rate in exercise.
In addition, the middle-aged and elderly people each exercise time to 30 minutes or so appropriate, and young people's exercise time can be a little longer, 45 minutes - 1 hour for the best; the most should not be more than 2 hours, 4-6 times a week.
4Common Misconceptions in Exercise
Misconceptions that morning exercise is the best
Many people like to exercise in the morning, thinking that the air is fresh in the morning, in fact, it is not. The morning air pollution is the most serious. And, in the morning, people's blood viscosity is high, easy to form blood clots. In fact, dusk when the heartbeat, blood pressure is the most stable, more suitable for fitness.
Myth 2: Neglecting to warm up
Preparation is a necessary step in fitness. Warming up before the activity can improve the body's excitement, reduce muscle stickiness, increase joint flexibility, and avoid sports injuries.
Myth 3: insist on exercise with illness
This is the most dangerous. The body feels uncomfortable, should suspend exercise or reduce exercise, otherwise it will aggravate the condition, resulting in irreparable consequences. Especially the elderly, their own immunity is poor, the body is in an abnormal state, must stop fitness activities.
Myth 4: fasting activities
Many people (especially in the morning) like to exercise on an empty stomach, which is very wrong. Exercise requires energy, and lack of energy can cause dizziness, rapid heartbeat, cold sweat and other problems, and serious sudden death may occur.
Myth 5: The more exercise, the better
Overloaded exercise can lead to excessive fatigue, body aches and other discomforts, and even cause tendon and muscle strains. The correct way to exercise is: start with a small amount of exercise, gradually increase the amount of exercise.
Myth 6: Blind exercise
Exercise has both benefits and risks. The frail must do medical evaluation before exercise, choose the appropriate program. The exercise should also strengthen the medical supervision to ensure safety.
Myth 7: Drinking a lot of water during exercise
Exercise is often thirsty, but avoid drinking a lot of water. The correct method is to take a small mouth slow swallow, each time the water should not be too much, can relieve the symptoms of thirst on the good. After an hour of exercise, then replenish the body of the missing water.
Myth 8: stop after strenuous exercise
When strenuous exercise, the heartbeat is accelerated, muscle, capillary expansion, blood flow is accelerated. If you suddenly stop to rest, the muscle contraction stops, the blood in the muscle can not flow smoothly back to the heart, will cause a decrease in blood pressure, the brain is temporarily ischemic, which may lead to panic and shortness of breath, dizziness, and even shock.
Myth 9: Do not do finishing after exercise
The body will be very excited after exercise, if you wait for the natural relaxation, slower. Doing finishing activities can help the body gradually ease the pressure to avoid muscle soreness and other discomforts.
Myth 10: Eat and bathe right after exercise.
Eating or bathing immediately after exercise can increase the body's burden and cause unnecessary injuries.
5Precautions for Exercise
1, the number of injuries and muscle pain increased; training mood decline, easy to agitation fever; the next training before the muscles still feel fatigue; get up in the morning when the pulse is elevated; insomnia; muscle circumference shrinkage; can not lift the spirit of the lack of durability; loss of appetite; in line with the above 2 or more, you can be considered to be too much exercise.
2, exercise, should be based on their own actual conditions, scientific and reasonable choice of exercise and set the intensity of exercise, that exercise is effective, in fact, the wrong point of view, the elderly, the frail and sickly people and just started exercising people, especially pay attention to not be too much exercise.