The consequences of excessive exercise, different exercises are suitable for different times, and different people should arrange exercise time according to their own living habits. We all know that exercise can exercise, but exercise should be moderate and not excessive. Let's share the consequences of excessive exercise.
Consequences of excessive exercise 1 1, Consequences of excessive exercise
Affect endocrine
One or long-term exercise is too large, 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 intense exercise, a lot of perspiration will lead to iron excretion in the body, 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 not balanced with the energy absorbed by the body, it will affect the normal metabolism of the body, and the body will become emaciated, emaciated and have decreased resistance.
Cause sports injury
A person who doesn't exercise for a long time, or doesn't exercise much at ordinary times, if he suddenly increases the amount and degree of exercise, it is easy to cause sports injuries, ranging from muscle soreness to muscle strain, which not only fails to achieve the effect of exercise, but also harms his health.
Women have diseases such as uterine prolapse.
Women's abdominal pressure has a certain tolerance range, beyond which the uterus will sag. Women should pay special attention to protect themselves when doing such intense sports as weightlifting. We usually think that the position of the uterus is fixed, and the uterus will be safe in our body except for surgery. Actually, it's not. The experimental results show that there is no obvious change in our cervix before weighing 20 kg, but it will move down obviously after 40 kg, which will lead to uterine prolapse for a long time.
Moreover, excessive exercise will cause menstrual blood to flow out of the body from the cervix and vagina, because excessive exercise will make some menstrual blood mixed with endometrial debris enter the abdominal cavity from the fallopian tube, which will make endometrial cells grow ectopic. Patients will suffer from dysmenorrhea, menorrhagia and infertility.
2. What are the manifestations of excessive exercise?
The body often feels tired.
After exercise, you will generally feel tight muscles, and your body seems to be evacuated and sleepy. This is a normal phenomenon, but if this kind of physical fatigue lasts for 2~3 days or even longer, it is recommended to temporarily stop exercising and let the body get a full rest.
Muscle pain
Sometimes muscles feel pain after exercise. This is because lactic acid will accumulate after fitness, so soreness is normal. But if it lasts for 3-4 days or longer, you should pay attention to whether it belongs to excessive exercise. It is necessary to reduce the intensity of exercise in time. If it is serious, you should stop exercising immediately and do massage and physical therapy at the same time.
have a poor appetite
Excessive exercise, excessive stimulation to the body, inhibited their appetite, at this time should pay attention to the nutrition and collocation of diet. Try to choose light food, but don't lack protein, and eat more fish, chicken and milk.
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.
Dizziness and headache
This happens after strenuous exercise, which is mainly related to changes in blood pressure and low oxygen content in blood.
thirsty
Thirst is normal after a lot of exercise, but pay attention to hydration before, during and after exercise.
Increased mental stress
The original intention of fitness exercise is to relieve stress and make body and mind happy. If you feel that you can't relax physically and mentally after exercise, but you feel exhausted physically and mentally, it may be that you have too much exercise. You should adjust yourself in time and reduce the amount of exercise.
Sweating on chest
Exercise usually perspires. 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.
arthralgia
If the pain occurs at or near the joint and joint dysfunction occurs, it may be that a lot of exercise leads to muscle or ligament strain. In addition, due to women's weak physical strength, meniscus injury of knee joint is also prone to occur during exercise. However, the popular "thugs" may have the sequela of "marching fracture", that is, fatigue fracture or periostitis of bones and muscles, which leads to foot pain after fleeing. At the same time, pay attention to abnormal feelings such as numbness and swelling.
3. How much exercise is appropriate
The amount of exercise varies from person to person. To judge what kind of exercise intensity 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.
In addition, the exercise time of middle-aged and elderly people is about 30 minutes, and the exercise time of young people can be slightly longer, and 45 minutes-1 hour is the best; No more than 2 hours, 4-6 times a week.
4. Common misunderstandings in sports.
Myth 1 thinks that morning exercise is the best.
Many people like to exercise in the morning, thinking that the air is fresh in the morning, but it is not. Air pollution is the most serious in the morning. Moreover, people's blood viscosity is high in the morning, which is easy to form blood clots. In fact, the heartbeat and blood pressure are the most stable at dusk, which is more suitable for fitness.
Myth 2: Ignore warm-up.
Warm-up is a necessary step in fitness. Warm-up before activities can improve the excitement of the body, reduce muscle viscosity, increase joint flexibility and avoid sports injuries.
Myth 3: Insist on exercising with illness.
This is the most dangerous. If you feel unwell, you should stop exercising or reduce the amount of exercise, otherwise it will aggravate your condition and cause irreparable consequences. Especially the elderly, have poor immunity. When the body is in an abnormal state, they 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 needs energy. Lack of energy can cause dizziness, rapid heartbeat, cold sweat and other problems, and in severe cases, sudden death may occur.
Myth 5: The more exercise, the better.
Overload exercise can lead to fatigue, pain, and even tendon and muscle strain. The correct exercise method is: start with a small amount of exercise and gradually increase the amount of exercise.
Myth 6: blind movement
Exercise has both advantages and risks. Before exercising, the infirm must make a medical evaluation and choose a suitable project. Medical supervision should be strengthened during the exercise to ensure safety.
Myth 7: Drink plenty of water during exercise.
Always feel thirsty when exercising, but avoid drinking a lot of water. The correct way is to swallow slowly with a small mouth, and it is not advisable to replenish too much water each time, as long as it can relieve thirst symptoms. After exercise 1 hour, replenish the water that the body lacks.
Myth 8: Stop suddenly after strenuous exercise.
During strenuous exercise, the heart beats faster, muscles and capillaries dilate, and blood flow accelerates. If you suddenly stop to rest, muscle contraction stops, and the blood in the muscle can't flow back to the heart smoothly, it will cause blood pressure drop and temporary cerebral ischemia, which will lead to palpitation, shortness of breath, dizziness and even shock.
Myth 9: Don't tidy up after exercise.
The body will be very excited after exercise. If we wait for natural relaxation, the speed will be slower. Doing finishing activities can help the body gradually relieve stress and avoid discomfort such as muscle soreness.
Myth 10: Eat and bathe immediately after exercise.
Eating or bathing immediately after exercise will increase the burden on the body and cause unnecessary harm.
5. Exercise precautions
The number of injuries and muscle pains increased; Training mood drops, and it is easy to get excited and fever; Muscle still feels tired before the next training; Get up in the morning, the pulse rises; Insomnia; Decreased muscle circumference; Lack of energy and endurance; Loss of appetite; In line with the above two items, it can be considered as excessive exercise.
Exercise should be based on one's actual situation, scientifically and reasonably choose the exercise mode and set the exercise intensity, and think that more exercise is effective. In fact, the wrong view is that the elderly, patients and people who have just started exercising should pay special attention not to exercise too much.
Consequences of excessive exercise 2 What are the consequences of excessive exercise?
1, accelerate brain aging
If you exercise too much, it may take too long to pump more oxygen and more blood into this exercise organ. Then the human body will be deprived of oxygen, and then the brain will be deprived of oxygen.
2. Exercise anemia
Long-term and large-scale exercise will increase the incidence of sports anemia, which is mostly iron deficiency anemia with unknown reasons. On the contrary, anemia will cause the decline of sports ability.
3, cause heart disease
In exercise, it is obvious that the heartbeat has exceeded the range that people can bear, and they try their best to restrain it with their minds. The result of excessive exercise often leads to heart disease.
4, joint wear.
Another major hazard of excessive exercise is joint wear. After a long period of excessive anti-gravity exercise, joints will wear faster than ordinary people, and once damaged, it is difficult to recover.
Especially in middle-aged and elderly people, the ability of organ self-repair is low, and the higher the age, the greater the degree of joint wear and degradation.
Therefore, when you are over 50 years old, you should pay more attention to science when exercising.
What are the hazards of excessive exercise?
There is evidence that when you are extremely tired, the digestive system can't work normally, and indigestion is the root of many diseases. Excessive physical exercise will increase the chance of respiratory tract infection, increase the chance of injury and chronic pain, and accelerate the aging of the body.
1, one-time or long-term intensive training can cause the function of hypothalamus-pituitary-gonad axis to be inhibited, and the blood testosterone level to decrease, which is characterized by poor excitability, decreased sense of competition and slow recovery of physical fitness. Testosterone is the main anabolic hormone in human body, which promotes the intake of amino acids, the synthesis of nucleic acids and protein, the growth of muscles and bones, the secretion of red blood cells, the reserve of myopoietin, and the aggressiveness and enterprising spirit of men.
2. After a long time and a large amount of exercise, the incidence of sports anemia will increase. This kind of anemia is mostly iron deficiency anemia, and the reason is unknown. On the contrary, anemia will lead to a decline in athletic ability.
3, excessive exercise can cause sports hematuria and proteinuria, sports asthma and other attacks.