Physical fatigue after exercise is normal, but if fatigue lasts for 2 ~ 3 days or longer, it may be the result of excessive exercise. At this time, it is necessary to temporarily stop exercising and let the body recover completely.

Muscle pain

After exercise, lactic acid accumulates and muscle pain is normal, but if the pain lasts for 3-4 times or longer, the intensity of exercise should be reduced. If it is serious, stop exercising immediately and do massage and physical therapy at the same time.

Nausea and vomiting

Nausea and vomiting after exercise, if not caused by diet, are mostly caused by excessive exercise and lack of oxygen. Exercisers should start with a small amount of exercise and step by step.

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This happens after strenuous exercise, which is mainly related to changes in blood pressure and low oxygen content in blood. Thirst, thirst after a lot of exercise is normal, but it is very important to replenish water before, during and after exercise.

Feel mental stress

The original intention of fitness exercise is to relieve stress and make yourself happy. If you feel unable to relax after exercise, you will feel exhausted. You should adjust yourself in time and reduce the amount of exercise.

The harm of excessive exercise affects endocrine.

One or long-term excessive exercise and high tension will affect the body's endocrine; It can inhibit the function of hypothalamus-pituitary-gonad axis and reduce the level of blood testosterone, which is characterized by poor excitability, decreased sense of competition and slow physical recovery. If women do this for a long time, it will also cause irregular menstruation.

Causing anemia

After a long period of heavy exercise, a lot of perspiration will cause iron in the body to be discharged, which will increase the incidence of sports anemia in the long run. This kind of anemia is mostly iron deficiency anemia, which is characterized by pallor, dizziness, weakness of limbs and listlessness after strenuous exercise. It is suggested that vitamin C should be supplemented in time before and after exercise.

Decreased physical resistance

Excessive exercise for a long time will increase the fatigue of the human body and affect the function of the body, especially when the energy consumed by physical exercise is unbalanced with the energy absorbed by the body, it will affect the normal metabolism of the body, and the body will lose weight and reduce its resistance.

Cause sports injury

If a person does not exercise for a long time, or does not exercise much at ordinary times, it is easy to cause sports injuries by suddenly increasing the amount and degree of exercise. Light will cause muscle soreness, and heavy will cause muscle strain, which will not only fail to achieve the effect of exercise, but will damage the health of the body.

How to warm up correctly before fitness exercise?

Warm-up exercises can prepare for more intense sports activities. Warm-up exercise can prevent and reduce the injury of muscles, tendons and ligaments, increase the speed and strength of muscle contraction, improve the coordination ability of each group of muscles, make all aspects of the body function in harmony, and gradually reach the best state of exercise.

Determine the intensity of exercise according to your own situation.

To determine what intensity of exercise is most suitable for you, you can do a test on a powered bicycle or an active treadmill. The maximum heart rate achieved in the test multiplied by 60%-85% is the most suitable heart rate range in normal exercise. If you don't do the exercise function test, you can also subtract your age from 170, and the difference between them is the safe heart rate allowed during exercise.

Control exercise time.

Generally speaking, the exercise time of middle-aged and elderly people is about 30 minutes, while the exercise time of young people can be a little longer, and 45 minutes to 1 hour is the best, no more than 2 hours, 4 to 6 times a week. Accumulate at least 20 minutes every day, and a single exercise less than 10 minutes will basically not achieve the effect of exercise. The exercise time can be adjusted according to the intensity of exercise. If you choose a stronger exercise, the exercise time can be slightly reduced.

Choose the right exercise.

When exercising, don't blindly choose exercise, but look at it according to your actual situation. For example, the elderly are not suitable for strenuous exercise, and people who lack exercise for a long time are not suitable for strenuous exercise.

The fitness methods should be diversified.

Whether the purpose of fitness is to exercise or lose weight and gain muscle, it is best to stick to the same exercise. That kind of exercise is not effective. It is suggested that several kinds of fitness exercises can be carried out in turn, such as running today, swimming tomorrow and cycling the day after tomorrow, so as to ensure the diversification of fitness methods and a more comprehensive exercise effect.

Exercise should be hydrated.

Learn to replenish water correctly when exercising. Drink plenty of water before exercise to prevent thirst during exercise, because it is not advisable to drink too much water during exercise. Don't drink water immediately after exercise. /kloc-drink water after 0/0 minutes.

Do finishing activities after fitness.

In the process of strenuous exercise, the human body has a certain amount of fatigue accumulation, and the motor function gradually declines. After strenuous exercise, doing some relaxing finishing activities can speed up blood return to the heart and increase blood flow; Eliminate metabolic products such as lactic acid accumulated in the body during exercise, relieve and eliminate fatigue, and accelerate the recovery of human functions. ?