(1) Yin deficiency,
(2) Yang deficiency,
(3) Qi deficiency,
(4) blood deficiency.
Among them, each one contains many subdivided virtual syndromes.
For example, qi deficiency mainly includes four types:
(1) lung qi deficiency,
(2) Deficiency of kidney qi,
(3) lack of heart,
(4) Spleen deficiency.
Every deficiency syndrome should have a series of clear symptoms.
If you just feel tired, it is easy to catch a cold, but it does not meet any of the above deficiency syndromes.
It can be considered that this is not a deficiency syndrome and does not belong to the category of diseases.
Feeling tired during training is easy to catch a cold. There are five possible factors:
(1) habitual factors,
(2) climatic factors,
(3) psychological factors,
(4) Drug factors,
(5) Dietary factors.
Therefore, when the training period is normal, we cannot generally think that the body is empty during the training interval.
1. From the perspective of exercise physiology, will exercise fatigue accumulate for a long time?
I won't.
Sports fatigue is a physiological phenomenon in which the body's ability to work (exercise) is temporarily reduced during exercise, but it can be restored to its original functional level after proper rest and adjustment.
After exercise training, the body will undergo six major changes:
(1) Muscle function decreased, glycogen was exhausted, blood sugar decreased, and insulin decreased.
(2) The gluconeogenesis increased, protein participated in energy supply, and the speed of muscle decomposition accelerated.
(3) Exercise-related organs and nerves are fatigued under long-term high-power operation.
(4) Blood is preferentially supplied to the exercise system, which leads to the decrease of gastrointestinal blood flow and the inhibition of gastrointestinal function.
(5) Metabolites accumulated in blood, ketone bodies produced by fat metabolism and ammonia substances produced by protein metabolism increased.
(6) A large amount of water is lost, and the metabolism of water and salt is disordered.
Exercise fatigue is mainly manifested as:
(1) muscle fatigue,
(2) Nervous fatigue,
(3) Visceral fatigue.
Sports fatigue is characterized by:
(1) is inversely proportional to the energy reserve in the body.
(2) proportional to the intensity of exercise,
(3) proportional to the exercise time,
(4) After a period of rest and supplement, you can fully recover.
(5) No accumulation.
Generally speaking, the recovery of muscle fatigue requires timely nutrition supplementation.
For example, muscle glycogen recovery usually takes 5-24 hours after muscle augmentation training.
The recovery of nerve fatigue and visceral fatigue requires adequate deep sleep.
So obviously, the fatigue during the interval of training is not the exercise fatigue caused by training.
2. Why is it that overtraining without paying attention to nutrition is easy to lose muscles and damage health?
There are two main reasons:
(1) nutrition is not timely, amino acid gluconeogenesis increases, and muscles are easily consumed.
Gluconeogenesis is the process of transforming non-sugar substances such as amino acids and lactic acid into glucose.
Blood sugar mainly supplies the energy consumption of internal organs such as brain and viscera.
Dieting can easily lead to lower blood sugar, and increased gluconeogenesis will consume a lot of amino acids.
There is an amino acid balance in human body.
After amino acids are consumed, muscles and other tissues in the body will replenish amino acids through decomposition.
In this case, it is easy to lose muscles.
(2) Under the condition of overtraining, amino acids participate in energy supply, and gluconeogenesis increases, making it easier to lose muscles.
Generally speaking, the main energy-supplying substances of the human body are sugar and fat.
The energy supply ratio of amino acids is very small, generally 10%.
When overtraining consumes a lot of blood sugar and glycogen, the amino acids involved in energy supply will increase.
In addition, with the exhaustion of blood sugar during exercise, gluconeogenesis will also increase the consumption of amino acids.
Especially aerobic exercise will consume a lot of energy substances in the body, and muscle loss is inevitable.
Many marathon runners' muscle level is not high, which is closely related to their muscle consumption during exercise.
So overtraining without paying attention to nutrition is easy to lose muscle.
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Losing muscle has six major hazards:
(1) basal metabolic rate decreased. Muscle can consume more calories, and less muscle makes it easier to gain weight.
(2) easy to get hurt. Bones need the support and protection of strong muscles. Without muscles, they are more likely to get hurt.
(3) losing strength. Muscle is an important part of the exercise system, and less muscle means less strength.
(4) Muscle relaxation and skin aging. Muscles and skin are important guarantees of personal image, and muscles rarely affect body shape and mental state.
(5) Poor physique and decreased immunity. The foundation of immunity is protein, and less muscle affects three lines of defense.
(6) the mortality rate has increased. The decrease of muscle rate in the elderly is positively correlated with mortality.