Signs of excessive exercise
Chest tightness and dizziness If you already feel chest tightness, shortness of breath, dizziness and a little breathlessness during exercise, in fact, you have exercised too much compared with the amount of exercise that your body can bear. What's more serious is that you will feel dizzy or faint directly in time.
The performance of extreme fatigue and excessive exercise is that one day after exercise, your body feels extremely tired, and muscle aches will last for several days, and it is difficult to recover. For three or four days in a row, you will feel very tired, like being beaten by others, which may be the feeling. That means you must have exercised too much before, which was beyond your endurance.
If you are depressed for a few days and exercise excessively, you will be depressed and unresponsive. I feel very tired, then I have no spirit, then I feel soft all over, like kelp, and then I feel dull, like sea cucumber.
It's normal to have no energy after fitness activities. General rest/kloc-will recover in 0/5 minutes. But if it can't recover for several days, it means 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.
Excessive exercise and excessive stimulation to the body may inhibit people's appetite and lead to loss of appetite. At this time, we should pay attention to the nutrition and collocation of the diet, such as salads with rich colors and refreshing taste.
Clinical studies on menstrual disorders have proved that excessive exercise can cause secondary amenorrhea in women, resulting in their menstruation not coming for 6 months or even longer.
Muscle ache Many people will feel cramps and muscle aches after participating in strenuous sports, especially those who do not participate in sports and exercise regularly. This symptom will be more obvious. Mainly because after a lot of exercise, a lot of lactic acid will be released from the muscles, and there will be a feeling of muscle swelling and pain. This is a normal physiological phenomenon, so don't worry too much. If you want to relieve this symptom, I suggest you do more massage after exercise, or apply a hot towel to relieve it effectively and pay attention to rest.
There are signs of excessive sweating, and you will continue to sweat. You have stopped exercising, and you will sweat for a long time if it is not very serious, that is, a feeling of sweating and cold sweat, a feeling of weakness, or maybe you exercise too much and your body can't bear it. Especially after exercise, sweating in the chest, accompanied by shortness of breath, may be a signal that the heart is affected, because sweat is the body fluid of the heart, and strenuous exercise should be stopped immediately.
Excessive exercise of dizziness and headache, excessive oxygen consumption in the body and insufficient oxygen supply in the brain will seriously lead to hypoxia, and the blood pressure of the body will also change accordingly. The body may have symptoms such as dizziness, headache and poor breathing.
Nausea and vomiting after exercise, if not caused by diet, are mostly caused by excessive exercise and lack of oxygen. Exercisers should choose a suitable exercise plan according to their own physiological conditions, starting with a small amount of exercise, step by step, and don't be eager for quick success.
Poor sleep and excessive exercise are the manifestations of poor sleep, nervousness, insomnia, or easy to wake up. This situation may be that you slept well before, but you may not sleep well these days.
It is normal to be extremely thirsty after a lot of exercise, but if you drink a lot of water, you will still feel thirsty and urinate too much. This is an abnormal phenomenon, mostly a precursor to excessive exercise. You should stop exercising at once. If it can't be relieved after rest, check the pancreatic function.
Depression: excessive exercise will lead to boredom and depression, lack of initiative and enthusiasm in work, and lack of such passion and enthusiasm.
How to judge whether the amount of exercise is appropriate?
1, mental state: fatigue disappears quickly after exercise, and there is no general discomfort;
2. Have the desire or willingness to exercise again after exercise;
3. Have a good sleep after exercise and be full of energy after waking up;
4. I have a good appetite after exercise, and I want to eat and eat a lot;
5. The amount of sweat during exercise is appropriate. The amount of sweat during exercise is related to many factors, such as the amount of exercise, temperature, humidity, clothes thickness and so on. However, sweating under the same conditions indicates that the level of motor skills is declining, indicating that the amount of exercise in the early stage is too large.
The above five feelings are about moderate exercise. If you feel sick, in a bad mood, don't sleep well, don't want to eat, and don't want to exercise next time, it is too much exercise, so you should adjust it appropriately next time.
How much exercise is good?
The amount of exercise is determined by subjective fatigue (RPE), percentage of exercise intensity, target heart rate (THR) and fitness goal.
The amount of exercise is closely related to the exercise effect. Too much exercise will cause unnecessary damage and fatigue to your body, while too little exercise will not achieve your fitness goal. Everything should follow safe, scientific and effective methods and plans. The amount of exercise and training methods of each sport are different, mainly because they can judge the self-perception of each sport.
Heart rate measurement The intensity of aerobic fat-reducing exercise is used to calculate the heart rate: 220- age = maximum heart rate (HRmax), maximum heart rate (HRmax)- quiet heart rate = heart rate reserve (HRR), heart rate reserve (HRR)? Exercise intensity 60% = 60% Target heart rate, heart rate reserve (HRR)? 65% exercise intensity = 65% of the target heart rate, and 60%-65% of the target heart rate for aerobic fat reduction is the best fat reduction range of your heart rate.
Subjective fatigue (RPE) of exercise intensity is judged by proprioception: this is the most used self-judgment method of exercise. Exercise is divided into 10 from easy to tired, and aerobic equipment is 6-7. Strength training can be selected according to one's physical condition, and 7-9 is enough. It can be said that RPE is psychological, but it reflects the change of physiological function.
The exercise intensity of reducing fat depends on your physical condition: muscle endurance, strength, cardiopulmonary function to choose aerobic equipment and exercise mode. The exercise intensity and heart rate range of fat reduction are very important (60%-65% of exercise intensity is the best intensity of aerobic fat reduction). All aerobic energy consumes glycogen in our body within 20 minutes, and it takes 20 minutes to mobilize the fat in our body to be oxidized and burned into energy for use. After 60 minutes, aerobic energy begins to break down protein and muscles in our body to supply energy. Therefore, aerobic energy must be maintained for more than 20 minutes, and the effect of reducing fat can be achieved within 60 minutes.
The exercise intensity of resistance training and aerobic training can better achieve the effect of reducing fat. The exercise intensity of strength training can choose the training action, weight, number of groups and density according to one's muscle strength, endurance and physical condition. Generally choose large muscle groups to participate in training. If you have dizziness, fatigue, nausea, physical discomfort, fatigue and other symptoms during strength training, you should stop training immediately.
Exercise intensity of fitness If you are a novice, lack of exercise or haven't exercised for a long time, the exercise intensity should be gradual. Let the body have an adaptation period first, step by step, let the body adapt slowly, and then gradually increase the intensity of exercise according to your own physical changes.