I feel very tired and weak after exercise. In our life, more and more people begin to pay attention to health problems. We all know that a healthy body is often inseparable from exercise. Not exercising for a long time has a great influence on our health. After doing the following exercise, I feel very tired and weak.

I feel very tired and weak after exercise. 1 1, excessive exercise is harmful to the body.

Exercise may not help you lose weight! Most people think that more exercise is good for health, but many people exercise too much, resulting in insufficient blood. Not only can it not help you lose weight and metabolism, but it will make you more tired and physical problems will follow! Chinese medicine says that if you have qi deficiency after exercise, you can cook "Poria cocos and yam" and weigh Rao Yi's materials with a pen to punish the male students in Jia Jia.

High-intensity exercise consumes energy, and fitness does not harm the body.

Nowadays, many people are "one-day athletes". They usually have no time to exercise, but they will practice hard on holidays, running for three hours, playing ball for half a day or riding a bike all day. Zhou, the attending physician of Chinese Medicine Department of Renai Hospital of Taipei United Hospital, reminded that engaging in high-intensity exercise for a long time is a gas-consuming behavior in Chinese medicine, which will weaken the immune system, affect mood and sleep, increase the chance of acute injury to muscles or ligaments, and lead to continuous physical problems.

2. Signs of excessive exercise

Symptoms of excessive exercise: increased fatigue and uncontrollable emotions.

How to judge that you have exercised too much? It's normal to feel short-term fatigue after exercise, but if you still feel tired the next day after exercise, and even the fatigue feeling tends to increase, it means that you are probably in a state of excessive exercise.

In addition, excessive exercise will also affect the correct placement of T-joints. The cannon is still strong and the curtain is still burning. I'm afraid the machine will say wilderness in the end. I don't want to screw it up.

If you don't exercise too much and your body consumes too much gas, you can take a proper amount of invigorating dishes to improve fatigue. The picture does not refer to the medicated diet for invigorating qi.

3, medicated diet tonic

If you exercise too carelessly and consume too much gas, Dr. Zhou suggests drinking "Buqi Huayu Tea" or pushing 1 with a pen scale.

Buqi flower tea

Ingredients: Radix Astragali, Radix Salviae Miltiorrhizae, Fructus Crataegi and Radix Ophiopogonis.

Practice: After cleaning the medicinal materials, soak them in boiling water at 600c.c.F for 15 minutes, or fry them with low fire for 10 minutes, and finally add a little rock sugar to taste.

Description: Radix Astragali can invigorate qi, promote qi and promote blood circulation. Salvia miltiorrhiza has the functions of dredging blood vessels, promoting blood circulation, removing blood stasis, nourishing blood and promoting blood circulation. Hawthorn promotes qi and removes blood stasis, and has the effect of promoting digestion and resolving stagnation. Ophiopogon japonicus nourishes yin, moistens dryness, benefits qi and consolidates the foundation.

Poria cocos and yam

Ingredients: Poria cocos 30g, Chinese yam 30g, plum blossom lean meat 200g. Count a few Chinese wolfberry.

Exercise:

Wash yam and poria cocos with clear water for later use.

Put the casserole on the stove, add 1000 ml of water and Poria cocos, bring to a boil with high fire, and simmer for about 30 minutes.

Slice prune lean meat and marinate with appropriate amount of salt.

Take Poria out of the casserole, turn to high heat, add lean meat and yam, and after the lean meat changes color, add Lycium barbarum and proper amount of salt to taste.

Description: Poria cocos dehumidifies joints, pork nourishes yin and moistens dryness, and Chinese yam nourishes spleen and stomach. It can provide rich nutrition such as protein, fat and carbohydrate for human body, which is very suitable for eating after exercise, benefiting qi and helping to lose weight.

Engaging in high-intensity exercise for a long time is a gas-consuming behavior in Chinese medicine, which will weaken the immune system and affect mood and sleep.

4. Correct concept of sports health.

But compared with diet therapy after exercise, it is more important to establish the concept of "regular exercise", which is the fundamental way to keep fit. Dr. Zhou suggested that the average person can exercise for three days a week, and those who want to lose weight can add five days. It would be better if they could get into the habit of moderate exercise every day.

Each exercise time is 30 minutes, which can be increased or decreased according to the situation, but the shortest time shall not be less than 10 minute, and the longest time shall not be more than 60 minutes without rest; Whether it is continuous exercise or indirect exercise, the total amount of exercise in a day is 20 to 60 minutes.

The intensity of exercise can be in the range of 1 10 to 150 beats per minute. If you can't calculate the heartbeat, you can judge it by breathing. It's enough to feel breathing after exercise. You can speak normally but you can't sing. If you are out of breath, you have gone too far. In addition, you need to do 10 to 15 minutes of warm-up exercise before exercise, so that your body can carry out various activities safely and reduce the occurrence of accidental injuries.

5. What do you eat after exercise?

1. Pay attention to adequate water intake after exercise.

After exercise, dieters will easily feel hungry. At this time, be careful not to eat immediately, at least one hour after exercise, so as not to let the fast-flowing blood in the body rush into the gastrointestinal tract, hinder absorption or cause discomfort, and the body will not absorb the nutrients it eats quickly.

2. Eat a small amount of high-fiber food after exercise.

Dieters can drink some boiled water within one hour after exercise to replenish excessive water lost due to exercise, which can also reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.

I feel very tired after exercise and feel weak all over. Always feel tired and weak? The doctor teaches you 7 ways to relieve it!

Four types of fatigue

From a medical point of view, physical fatigue is generally divided into four types:

1, physical fatigue.

Also known as sports or muscle contraction fatigue, when people are engaged in heavy physical labor, large amount of exercise or competition, their muscles are excessively tense, and their bodies consume too much energy, and they will feel tired.

It is characterized by general or local soreness, weakness, pain, fatigue and weakness.

2. Mental fatigue.

Working at a desk for a long time and too much mental work make the consumption of glucose and various amino acids in the blood too large, which leads to insufficient blood supply, oxygen supply and nutrition to the brain, imbalance of excitement and inhibition of brain cells, and easy fatigue.

It is characterized by dizziness, dizziness, headache, memory loss, confusion and inattention.

3. Mental and psychological fatigue.

This kind of fatigue is essentially mental fatigue, but it has strong mental factors and emotional color. When the repressed emotional conflicts are not vented, there will be physical fatigue symptoms, or psychological distortion and abnormality caused by strong and lasting mental factors, thus inducing psychological fatigue.

4. Pathological fatigue.

Studies have shown that virus infection can lead to human fatigue, which is characterized by persistent fatigue and is not easy to recover.

Seven ways to relieve fatigue

Experts believe that it is necessary to find out the causes of fatigue and make comprehensive adjustments.

The following methods can be used to eliminate fatigue:

1, take a deep breath

When you feel tired, deep breathing helps to relieve stress and tension. The method is as follows: sit up straight, inhale through the nostrils, inhale for 4 seconds, hold your breath for 3 seconds, and exhale 1 second. This action can be repeated for 10 minutes. This is the most convenient method.

2. Soak your feet with coarse salt to refresh yourself.

Soaking feet before going to bed can help us improve the quality of sleep. Sometimes the feeling of fatigue is not only at work, but also at home from work, feeling very weak and completely powerless.

Please add 2 ~ 3 tablespoons of sea salt or rock salt and 3 ~ 4 drops of your favorite essential oil to the bowl and stir well. Then put it into a washbasin filled with warm water to dissolve and soak your feet in it. The temperature of hot water can not only relieve foot fatigue, but also make the whole body relaxed and comfortable. Water temperature should be higher than body temperature. If you don't know what essential oil to choose, it is recommended to use lemon in summer.

3. Exercise before going to bed to eliminate fatigue.

Fatigue and drowsiness have made you unable to stand up. You might as well lie in bed and roll under the covers.

In order to eliminate the fatigue of the day in time, stretching before going to bed is essential. Stretch your body completely from head to toe and your whole body will feel very relaxed. Finally, put your hands on your knees.

If you feel tired, do it more than five times before going to bed. Convenient people can buy a yoga mat on a treasure and do simple stretching exercises at home.

4, muscle relaxation method

After physical labor, physical exercise and competition, you can do relaxing jogging, or pat the parts and muscles that are prone to fatigue, or do various movements of shaking muscles, which are helpful to relax muscles and eliminate muscle fatigue; You can also sit or lie down for 3-5 minutes to relax your muscles from head to toe. Or ask someone else to help massage, and if necessary, rub some activating oil and sore spirit.

5, dietary supplement method

Nutrition experts believe that foods containing protein, fat and vitamins, such as tofu, milk, fish and meat, can relieve fatigue. Fruits, vegetables and moderate drinking water also help to eliminate fatigue.

Eating can bring us happiness. Especially with family, eating and chatting around the table. It is also a very relaxing thing.

The consumption of various nutrients increases during exercise, and timely supplementation after exercise is helpful to eliminate fatigue and restore physical strength. Sugar, vitamin C, vitamin B, water, etc. Should be fully supplemented.

6, massage exclusion method

The massage parts are mainly the joints of the limbs and the muscles of the back. Muscular parts, such as thighs, can be rubbed, pinched, pressed and buckled. , and then give it a gentle push.

There are many methods of massage. You can have a simple head massage at home.

The method is as follows: clench your fist, put it diagonally behind your ear, near the skull in the center of your neck, close your eyes and tilt your head back. Feeling the strength of your fist supporting your head will make you feel relaxed and release fatigue.

7, rest recovery method

Taking a hot bath after a short rest can relieve fatigue immediately. For people with mental fatigue, they can stop their work, lie down and relax, listen to music, and play some favorite music when preparing dinner, paying bills or washing clothes.

Cheerful and pleasant music can add a lot of fun to your housework. Listening to some light music before going to bed is helpful to improve the quality of sleep.

Listening to some suitable music in the morning can help us have a good mental outlook in the morning. You can also practice calligraphy, painting, walking and so on. These all have the effect of eliminating physical fatigue.

To eliminate mental fatigue, medical experts suggest that we should use our brains scientifically, combine work and rest, and participate in cultural and sports activities appropriately, such as dancing, doing aerobics, playing Tai Ji Chuan, jogging, playing golf, tennis and table tennis.

For psychological fatigue, we must not use sedatives and sleeping pills, but find out the reasons, vent and adjust appropriately, and restore psychological balance.

If it is pathological fatigue, you should go to the hospital for examination and treatment in time. Once the cause is eliminated, fatigue will naturally be alleviated.

I feel very tired and weak after exercise. After three days of exercise, I still feel overwhelmed.

Fatigue after exercise is related to the amount of exercise, and different physique and amount of exercise have different physiological reactions. Proper exercise fatigue is normal, and generally healthy people will recover quickly. If you are too tired, it means that you have done too much exercise, which exceeds your physical load.

The key is recovery. If you don't have physical strength, you can recover within 1-2 hours, indicating that the amount of exercise is relatively normal. If you feel tired for a long time or even all day, there is something wrong with your exercise style.

If so, try to reduce the amount of exercise and pay attention to rest. Do more relaxation, muscle stretching and massage after exercise. If possible, it is best to take a hot bath, which has a calming effect, can promote blood circulation, relieve pain and fatigue, and accelerate physical recovery.

In addition, you must eat more alkaline foods such as fruits and vegetables after exercise to maintain the basic balance of pH in the body and eliminate exercise fatigue as soon as possible. Remember, don't eat fish after exercise. Fish is acidic, and the more you eat, the more tired you get.

What should I do if I am tired after exercising every day?

I am very tired after exercise. If this happens all the time, you should go to the hospital for relevant examination. If your health is not serious, it means that you are a little overloaded when exercising, or you don't insist on exercising. I haven't exercised for a long time, but I suddenly feel very tired after exercising for a few days. I think the most important thing in exercise is persistence. Choose the right sports and exercise moderately so that you won't feel tired.

Why is running and fitness getting more and more tired?

Everyone has their own physiological cycle, which may have nothing to do with exercise. Women have their own holidays every month, and they will feel uncomfortable and mentally ill before and after the holidays. Although men have no official holidays, they also have their own periodic fatigue syndrome, and the length of this period has a certain relationship with personal physical fitness and living habits. Don't do strenuous exercise during this time, you can do some gentle and gentle exercise, such as walking, doing some gymnastics and practicing yoga.

Furthermore, running on the treadmill can reduce the speed or directly adjust to the walking gear.

Fitness must be carried out in a good state, and give up rest when you are not in the state, otherwise you will get twice the result with half the effort!

It is suggested to take a hot bath, soak your feet and have a good sleep. The state may come back!