For example, young men in their twenties who have no sports experience may occasionally exercise excessively and even have stress injuries. People who often run 10 km, both men and women, must run at least half a horse to exercise excessively. Judging excessive exercise is mainly judged by body feeling and physical indicators, and the most intuitive feeling is body feeling. Judging excessive exercise can be divided into single excessive exercise and long-term excessive exercise.
Single excessive exercise usually happens to people who have no exercise experience. For example, people who have no sports experience suddenly run 5- 10 km, which can easily lead to excessive exercise. People with sports experience usually lead to excessive exercise when a single exercise greatly exceeds their usual physical load. After excessive exercise, the muscles have obvious fatigue and soreness. If the pain does not disappear after two or three days, it means excessive exercise. Because it is normal for muscles to have fatigue, pain and soreness after exercise, it is abnormal if it lasts for more than three days. In addition to excessive exercise, there may be acute injuries to muscles or joints, such as cramps. At this time, it is necessary to temporarily stop exercising and have more rest. Pay attention to controlling the amount of exercise, fully warming up, dynamically stretching and moving joints in the next exercise. Pay attention to cold body movement, static stretching and moving joints after exercise.
I feel sick and vomiting during or after exercise. If I eat too much before exercise, it's normal, otherwise I exercise too much, or I can extend the interval between eating and exercising appropriately.
After exercise, the mood fluctuates greatly, and the body is hot, resulting in insomnia and loss of appetite. If you still feel listless during the day, it may be caused by excessive exercise. At this time, you can consider suspending exercise and try to exercise after your body recovers.
If the exercise time is too late and the exercise intensity is too high, there may be excessive mental excitement and affect sleep.
Long-term excessive exercise is closely related to sleep and nutrition besides excessive exercise itself.
Symptoms of long-term excessive exercise include decreased memory and decreased brain reaction speed; There are various minor physical problems, such as headache, chest tightness, tinnitus and dizziness, and the hospital examination has no results; Loss of appetite, loss of appetite, often skipping breakfast or irregular meal time, sometimes not wanting to eat at all, and sometimes eating too much; The weight changes greatly in the short term; Sleep quality declines, lack of deep sleep, insomnia, and reduced sleep time affect the work and study status of the next day, and I always feel very tired.
Excessive exercise leads to physical abnormalities, such as muscle and joint pain, and even disease. The most common joint injuries include shoulder, elbow, wrist, knee and other joints, as well as chronic injuries of muscles and fascia. At this time, it is necessary to change the way and plan of exercise, and even stop exercising when it is serious. Many bodybuilders will have long-term sports injuries. In addition to paying attention to the amount of exercise, action standards, warm-up and stretching, we should also pay attention to the use of some protective gear, appropriate use of drugs for auxiliary rehabilitation and do some rehabilitation exercises. Physical abnormalities also include abnormal liver function. Exercisers with hypertension, diabetes and cardiovascular and cerebrovascular diseases will do more harm to their health if they exercise too much, so they need regular physical examination.
The decline of body immunity is also an obvious manifestation of excessive exercise. Long-term moderate and high-intensity exercise can improve the overall immunity of the body, while excessive exercise will reduce the overall immunity of the body, making it easier to catch a cold and suffer from respiratory infectious diseases.
Excessive exercise can also cause emotional fluctuations, such as irritability, irritability, pessimism, regret and other negative emotions, and emotional self-control declines.
If you exercise too much, the best way is to have more rest. For example, increasing sleep time, especially increasing deep sleep time, can only make the physical and mental state be restored to the greatest extent by adequate rest. Secondly, change the intensity and frequency of fitness, for example, change from 6 times to 3 times a week, appropriately reduce the weight, quantity and times of equipment during exercise, and appropriately reduce the amount and time of exercise during aerobic exercise. If there is any physical injury, early medical treatment and rehabilitation exercise are the best solutions. At the same time, we should strengthen nutrition, add more protein, vitamins and minerals, and mix food reasonably.