I have a deep understanding of excessive exercise. I remember that I couldn't go out to work in the winter of 2020 because of the epidemic. Doing nothing every day, sitting in front of the computer watching online dramas, eating snacks and drinking happy water, that time was really carefree. But in spring and summer, I found myself seriously overweight and fat, and I couldn't put on my previous clothes. Look at the fat man in the mirror and make up your mind to lose weight to the original level within two weeks. I started running early every day.

I didn't run much in the first two days, and I felt very relaxed at normal volume. So in the next ten days, I ran nearly 5 kilometers every day, compared with 3 kilometers when I was young. As a result, on the twelfth day, when I got up early and got out of bed, my feet suddenly went soft and I fell to the ground. I found that I couldn't stand up and struggled on the ground for a long time before I recovered. It turned out that the ankle stung, just like a needle, and I didn't dare to use force.

He was diagnosed with tenosynovitis in the hospital. Totally stupid! The reason is unscientific strenuous exercise, and there is not enough rest afterwards. Excessive use of the tendon attached to the bone at the ankle will repeatedly stretch, causing local pain.

The doctor told me that there is no effective treatment for tenosynovitis. Usually, you can only pay attention to yourself, prevent fatigue, and let it recover slowly, that is, it will recover without pain, and it will recur as long as you work hard again.

Now, I still dare not exert myself on my ankle. Walking for a long time will hurt, let alone running. So don't exercise excessively during the process of losing weight. Everyone can bear different amounts of exercise. Therefore, listen to your body, not your head, and continue to exercise when you feel nothing, leading to excessive exercise.

So how do you judge whether you exercise too much? You can refer to the following points.

1, 2~3 days after exercise, still feel tired, sore all over and even have difficulty getting up;

2. Feel flustered, short of breath, dizziness, sweating, colds and other discomfort after exercise;

3. Mental malaise, low work efficiency, loss of appetite, nausea and vomiting after exercise;

4. The heart rate and blood pressure increased significantly at rest after exercise;

5. Persistent pain in chest, shoulders and arms after exercise;

6, lack of enthusiasm for sports, and even disgust.

If one of them is consistent, be on your guard. If two or more of them are consistent, it is excessive exercise and the amount of exercise needs to be reduced or adjusted.

When we have muscle pain, physical fatigue, dizziness and poor mental state for a long time during exercise, it may be the harm caused by excessive exercise, and even insomnia at night. Excessive exercise seriously affects our health, mainly reflected in:

1. Immunity decreased

Excessive exercise damages the body's immune system, thus reducing resistance. It also has no strong resistance to external bacteria and viruses, and is vulnerable to virus attacks. The University of Toronto has done such a group of experiments and investigated two groups of people who don't exercise regularly. It is stipulated that one group should train three times a week and the other group should train five times a week.

The results show that the average resistance of people who train three times a week is higher than that of people who train five times a week, and the immunity of people who train five times a week is weakened. This also scientifically shows that too much exercise leads to low immunity.

Second, the body organs are damaged.

Excessive exercise can damage our organs. For example, excessive running will affect our joint health, and excessive stretching will also damage our muscle tissue. When we find local discomfort after exercise, we should change the exercise mode in time, reduce excessive exercise or change other exercise modes. I am an obvious example.

Third, it affects our sleep

Proper exercise can promote our sleep! However, excessive exercise will affect our nervous system and make our bodies excessively tired and stressed. It will also lead to an increase in cortisol in our bodies. Cortisol is a hormone that controls mood and health. When cortisol increases, our sleep will be affected, and we will be prone to insomnia and fatigue.

Fourth, it affects heart health.

People who exercise excessively generally have a higher heart rate than ordinary people. When our heart rate is too high, it is easy to affect the health of the heart. Friends with bad hearts must avoid excessive exercise, otherwise they will easily suffer from other heart diseases, which will seriously threaten their lives.

The harm caused by excessive exercise is really scary, so how can we avoid excessive exercise? In other words, how do we master our own amount of exercise? What about more scientific and healthy sports?

First, the exercise mode of "one practice and one rest"

Beginners don't need to exercise every day when they first start exercising. Many people always want to build muscles quickly, so they go to the gym every day. This kind of intense exercise can easily make you overexert.

We can also adopt the method of "training and nourishing" to give your muscles enough time to repair.

Second, the exercise time should be controlled at about one hour.

To avoid overtraining in fitness, it is necessary to control exercise time and not do extreme training. Some people practice for three hours at a time. Of course, it is not excluded that some people practice while playing, and some people practice with all their strength. No matter how long you practice, it won't bring you good training results.

Third, sleep for 7-8 hours.

Sleep at least 7 hours a day: There is no doubt that sleep is the best recovery. Go to bed before 1 1 at night and have a good sleep in a quiet and warm bed for 7-9 hours, and your body will recover quickly.

Overtraining is not a disease, but if it happens to you, it may be more painful than getting sick. Not only the physical condition continues to be depressed, but also self-confidence is often greatly affected.

Therefore, if you want to be a wise iron man, you must know how to master your physical and mental state and give yourself reasonable and appropriate training. However, when it comes to stepping on the brakes, you must know how to slow down in order to continuously improve your physical fitness.