In order to avoid excessive exercise, you should record your situation-for example, how many miles do you run every week? How long did it take? Or you can find a qualified coach to do these things. Excessive exercise may also be a sign that you are addicted to sports or "obsessed with sports", similar to "eating disorders". Athletes who are preparing for the competition and novices who love sports are most prone to this situation. Finally, you should get enough rest between exercises.
Find the right amount of exercise from the pulse and refuse excessive exercise. ...
It is an indisputable fact that excessive exercise will damage your health, wisdom and life, but how to judge whether your exercise is moderate or not? Generally speaking, the pulse frequency in exercise is taken as a measure, and its calculation formula is: moderate exercise pulse rate ‖(220- my age) × 0.7-0.85. The number in brackets in the formula is the individual's maximum pulse rate. If a 50-year-old person's maximum pulse rate is 17 0 times per minute (220-50), then his exercise pulse rate should be controlled at119 (170× 0.7) to145 (/kloc).
Another simple and accurate way to judge whether exercise is moderate by pulse is to continuously measure the pulse at rest every morning before getting up and record it (times/minute). If the pulse has returned to the same level as yesterday the next morning after exercise, it means that the reaction is normal and his body can adapt to such exercise; If the pulse is 12 times more than before, it means that the exercise of the previous day is a little big and the physical function has not recovered, then the exercise of this day should be reduced appropriately. If you still feel some discomfort at the same time, such as sweating, loss of appetite, poor sleep and so on. You can simply rest (not exercise) for a day.
If the pulse only increases slightly, less than 12 times per minute, you can stick to the previous amount of exercise. Often stick to it, the body will be "by going up one flight of stairs" and the pulse will return to the previous level, even lower than before. Reducing the pulse frequency through exercise is a manifestation of improving physical fitness.
At present, in view of the state that excessive exercise is harmful to health, concepts such as moderate exercise, light exercise and light exercise have emerged, and it is believed that light exercise can best play a role in health preservation.
Advocate lightweight sports
Lightweight exercise is the most beneficial to your health.
Scientists have found that light exercise has at least the following benefits to the human body:
(1) can delay the decline of physiological function with age, which is quite beneficial to prevent premature aging;
(2) Continuous light exercise can accelerate the decomposition of body fat, sugar and protein, improve cardiopulmonary function and reduce the resistance of extracorporeal blood circulation, thus reducing the workload of the heart, effectively preventing cardiovascular and cerebrovascular diseases and prolonging the working life of various organs of the body;
(3) Lightweight exercise can stimulate the body to produce more immune adjuvants, thus enhancing immune function, thus playing a role in resisting virus and bacterial infection, inhibiting and killing mutated cancer cells in the body;
(4) Lightweight exercise can best promote the release of endorphins, a euphoric substance in human body, which can make people feel happy, refreshed and in high spirits, which is very beneficial to eliminating negative emotions and nourishing emotions, and can greatly improve the quality of life.