Exercise time is too long!
Exercise for too long, such as training for more than 60 minutes at a time, will lead to insufficient glycogen reserves and energy supply in the body, which will naturally affect sports performance and easily feel tired.
In addition, if the exercise time is too long, not only will there be problems in glycogen supply, but also the body will be short of water. The higher the degree of dehydration, the greater the physiological burden: for example, when the body fluid is reduced to 2% of the body weight due to exercise and sweating, the strength and endurance of the body will be weakened; If it reaches more than 4%, serious conditions such as muscle spasm, fever, heatstroke or death may occur.
Of course, when we say that you exercise for a long time, you really have been exercising; If you spend 2 hours in the gym and take photos 1.5 hours ... it is estimated that your arms may be tired, and physical fatigue has nothing to do with you.
Excessive exercise intensity
Excessive exercise intensity is also one of the key reasons leading to exercise fatigue.
Although we have always stressed that it is very important to ensure the strength during exercise if we want to have a good training effect: for example, increase muscle circumference, for example, do fat-reducing HIIT (related reading? This sour and refreshing can actually help you gain muscle and lose fat? ! )
However, ordinary moderate and high intensity exercise and anaerobic lactic acid energy supply can also lead to lactic acid accumulation in the body. ...
Although lactic acid accumulation is helpful to the secretion of growth hormone, it can increase muscle and reduce fat, but human body is not used to high concentration of lactic acid in the body ...
Moreover, the lactic acid system can usually only support 45 s to 90 s at most, but because lactic acid is produced in the process of system energy supply, when too much lactic acid accumulates in the body, which exceeds the buffering and tolerance capacity of the body, it will inhibit the anaerobic glycolysis of glycogen, cause muscle contraction and affect ATP synthesis. ...
Therefore, lactic acid energy supply system can also lead to the phenomenon of whole body exercise fatigue. (related reading? There are only two kinds of energy supplies? Tucson's pattern is broken! )
High-intensity exercise can also lead to hyperkalemia (that is, potassium ions are released from working muscle fibers to interstitial cells and plasma), and high potassium can also be toxic to muscles, leading to muscle fatigue. ...
Sports environment is "unfavorable"
In addition to too long exercise time and excessive exercise intensity, there is another situation: when you exercise, the environment is "wrong"!
For example, exercise in a hot or closed room in summer, high body temperature, lack of water and oxygen in the body, etc. This will also lead to electrolyte imbalance in your body, various stress changes in blood hormones, muscle fatigue and cramps!
Why is it easier to cramp when exercising in summer?
Exercise under the condition of high temperature and high humidity will affect the heat dissipation of the body, lead to the disorder of electrolyte balance in the body and the changes of various blood hormones in body fluid regulation.
For example, electrolytes (especially calcium) are related to muscle excitability. Excessive loss will lead to the change of osmotic pressure, which will lead to the rapid increase of muscle excitability, which will lead to the constant change of cell membrane potential, and the muscle will be stimulated by a series, which will lead to continuous irregular tension contraction, which is also known as "cramp".