Don't ignore the 10 warning signal of scientific fitness. Fitness is a good thing for physical and mental health, which can make our physical ideal and sports ability better, but sometimes some bad sports habits will hurt our bodies in turn. Learn the 10 early warning signal of scientific fitness.
Scientific fitness 10 warning signal, don't ignore 1 fitness is a double-edged sword, often accompanied by thirst, fatigue, bloating and pain. If you exercise too much, you will feel sick, chest tightness, shortness of breath, flustered and very tired. In this regard, people from sports scientific research institutions reminded that these early warning signals issued by the body must not be ignored during fitness.
1, thirsty and nauseous. It is normal to feel thirsty after exercise. If you drink too much water and still don't quench your thirst, it is not normal to urinate too much, which is a precursor to excessive exercise. You should stop exercising and check your pancreatic function at the same time.
Hunger is unbearable. After strenuous exercise, I don't want to eat for the time being, but I have a good appetite after rest, which is normal. If you don't want to eat for a long time and feel anorexia, it's not normal. Check the digestive function. It is normal to have an increased appetite after exercise. But if the food intake suddenly increases and continues, it is necessary to check the pancreatic secretion function.
3. dizziness. In fitness activities, don't feel dizzy except to start practicing some rotation movements. If there is persistent or short-term dizziness and nausea, it is a signal of insufficient blood supply to the brain, and the cerebrovascular system and cervical vertebra should be checked in time.
4, headache and palpitations. There should be no headache during or after all sports activities. When you have a headache, you should stop your activities and focus on the nervous, cardiovascular and cerebrovascular systems.
5. Mental exhaustion. It is a manifestation of kidney deficiency, and whether the liver is damaged should be considered at the same time. Therefore, patients with liver disease should reduce exercise, and if they still feel persistent fatigue after reducing exercise, they should check their liver and circulatory system.
6, limb weakness. It's normal to have no energy after fitness activities. General rest 15 minutes or so should be restored. If it can't recover after a few days, it is a signal that the spleen is damaged, because the spleen dominates the muscles of the limbs. If it is accompanied by abdominal distension, it is necessary to reduce the amount of exercise.
7. difficulty breathing. Asthma is a normal phenomenon in exercise. Different intensity of exercise will lead to different degrees of asthma, which can return to normal after rest. This is a normal phenomenon. If you have slight activity and can't recover after a long rest, this may be a signal that your lungs are damaged. If your lungs are damaged, your breathing will thicken and your lungs will fail. When this happens, you should stop your activities.
8, sweating on the chest. Exercise usually leads to sweating. If you exercise too much, sweat in your chest and shortness of breath, it may be a signal that your heart is affected. Because sweat is the liquid of your heart, you should stop strenuous exercise immediately.
9, joint pain. If the pain occurs at or near the joint and there is joint dysfunction, whether ligament strain should be considered. In addition, due to the weak strength of women, it is easy to get meniscus injury of knee joint during exercise. It may also be fatigue fracture or periostitis of bones and muscles.
10, muscle aches. It is normal for people who have just started activities, people who have stopped activities for a long time and resumed activities, or people who have changed the content of new activities to cause muscle pain in a certain part. If muscle pain persists, check whether muscle and soft tissue are damaged.
People in sports scientific research institutions reminded that there are methods for scientific fitness, and it is essential to "warm up" before exercise to prevent sprains; To "protect yourself" during exercise, moderate exercise is the best; "Relax" after exercise to relieve fatigue. Keep these three principles in mind to keep you healthy, relaxed and happy.
10 scientific fitness warning signal. Don't ignore two or seven ways to avoid overtraining.
1, eat enough carbohydrates.
For overtraining, the best treatment is prevention. Eating enough carbohydrates is essential to prevent overtraining. Carbohydrates are necessary for muscle recovery and energy. When you lack diet, your body will enter a state of muscle catabolism. In this state, your body will use muscles to get energy.
2. Adjust the rest time.
Without proper rest, people can easily enter a state of overtraining. Many people who have experienced overtraining have made a common mistake: they train harder and fall deeper into the trap of overtraining. When your grades slow down and your performance drops, you'd better take some time to leave the gym, reassess your training plan, and even prepare to take two days off.
3. Set your limits.
About an hour later, the testosterone level in the body began to decline, and the stress hormone cortisol level began to rise. Because testosterone is responsible for muscle growth and maintenance, cortisol may cause you to gain weight, which is just the opposite of what we want to happen. The three-hour marathon training is to increase the possibility of overtraining. To achieve the best results, please control the training time within one hour.
4. Reasonable sleep time.
In addition to extending exercise time, a proper amount of sleep every night can help you recover and repair muscle tissue faster. Rest is the "recovery center" of overtraining. Rest time varies from person to person, depending on the training load, but for safety reasons, sleep time is 7-9 hours every night.
5, massage.
Deep tissue massage can relax tight muscles, increase blood flow and remove toxins such as lactic acid accumulated in the body. Regular massage can keep your body in the best condition.
6. Determine your priorities.
Changing the intensity of exercise in a pre-planned stage can help prevent overtraining by restoring the body, because muscles will heal in a less tense period.
7. Don't train in the same way.
New practice may mean new growth. By introducing new exercises into daily training, we can keep fresh and force the body to adapt to new stimuli.
10 scientific fitness warning signal. Don't ignore 3 1. When you need to cheat, stop.
Any exercise or training has a correct posture or method. Before starting, it is very important to determine how to do it well. Because the easiest way to identify whether you have reached the limit is to see if you can maintain the correct posture during the process.
It is often seen that some people are still trying hard when they are retrained, and as a result, the whole person is wriggling on the machine like an amoeba. If you look at his facial expression again, I'm sure you won't recognize this man.
There is no doubt that when you twist on the machine, you are already cheating. Using muscle strength that you don't want to practice is not only easy to get hurt, but also easy to exceed the limit of your load in the long run.
2. Don't let your weight gain too fast.
I'm not talking about your weight here, but the load during training.
Muscle strength increases more slowly than you think, especially in non-professional training. The weight of the same exercise should not exceed 3% per week, and the weight that small muscle groups can increase is much less than that of large muscle groups. The suggestion is to increase the training times of the same weight to more than 12 and add a little weight, and try from 6 times.
Sometimes limited by practical factors: "the number of bars is small, and the weight spacing is too large", some people will directly raise the weight too much, and this situation should be avoided as much as possible. Help is ok, but it is not recommended.
Don't do exercise every day.
The process of adapting and strengthening your body does not happen when you are training, but when you are resting.
Exercise every day causes your body not to have enough time to recover or repair damaged muscle tissue, but makes your sports performance worse and worse. This will make overtraining syndrome easier to find you.
In the one-week training plan of non-professional athletes, it is best to arrange a rest day the day after high-intensity training. Or insert low, medium and high loads within one week to provide enough recovery time for the body.
Especially the weight-bearing training of the same muscle group should be 24~48 hours apart.
If you suspect that you have overtrained, don't worry! Stop all movements immediately.
Let yourself rest completely for a period of time (about 2~3 weeks), and then start mild and slow exercise after your body recovers slightly. Keep enough sleep, nutrition and water supplement as much as possible during the break.
In addition, everyone has different thresholds for overtraining, and always paying attention to their physical reactions is the most accurate and effective identification method.