Practically speaking, as far as exercise time is concerned, 15-40 minutes belongs to fitness exercise time, and 40- 150 minutes belongs to weight loss exercise time; As far as exercise heart rate is concerned, the resting heart rate is between 60- 100 beats/min, with an average of 75 beats/min, the middle and low intensity exercise heart rate is between 1 10- 140 beats/min, and the weight loss exercise heart rate is between160-.
The "intermittent" time in continuous motion is very important, and it is the key factor to maintain the continuity of motion, which is what you call "continuity". Therefore, to measure the amount of exercise, we must consider the "interval" and whether it can be "sustained", which are the key factors in studying sustained exercise.
Judging from your supplement and long-term exercise, it is extremely abnormal that you feel tired, weak and even a little nauseous after exercise. All these indicate that your exercise may be a little too much.
One more thing, after running, with the continuous outflow of sweat, the capillary blood holes on the surface of the whole body are all open, and it is impossible to completely calm down in a short time. It's a little early to start swimming in 20 minutes, which leads to a lot of reactions.
Based on your situation, I suggest that you change two hours of running and swimming a day into one day, or arrange more than one week of running and less swimming. Is it better? In short, exercise should put health first, that is, the body should not be too tired at that time, and there will be no adverse reactions the next day, otherwise all exercise rules will be abandoned.