1, what is the harm of excessive exercise?
metroptosis
Some women do overload exercise, such as lifting weights, which will increase abdominal pressure and easily cause temporary uterine prolapse, but it will not prolapse. If you do these overloaded exercises for a long time, it is easy to cause uterine prolapse. The situation of uterine prolapse is very serious, and everyone must pay attention to it.
Vulvar trauma
In the process of sports, if women are not careful, it will cause trauma to foreign women's private parts. For example, when riding a bicycle, if the vulva collides with the bicycle cushion, beam or other hard objects, it will easily cause hematoma, and in severe cases, it will also cause damage to the urethra and female private parts. Young girls should pay special attention.
menoxenia
Some female friends exercise a lot, and there will be irregular menstruation such as delayed menstruation, irregular cycle and secondary amenorrhea. If it is an adolescent girl, it will show that menarche comes late. This is mainly because the intensity of exercise is too large, which inhibits the function of hypothalamus and causes endocrine disorder, thus affecting the secretion of sex hormones and causing irregular menstruation.
These are the disadvantages of women's excessive exercise to lose weight. In addition, excessive exercise to lose weight can also lead to ovarian rupture and endometriosis, so women must exercise moderately and scientific exercise is the healthiest. Here are five sports that are most suitable for women:
Play badminton
Exercising the hand muscles, calves and thighs can effectively exercise the body. Swinging the ball can pull the whole body, shape the body and make the female body more flexible. In addition, it can also train the coordination of hands and feet, so that people can better use their concentration to participate in study and work.
Ride a bike
This is the easiest exercise to stick to, it can exercise your leg joints and thigh muscles, and it is also very effective for the exercise of foot joints and ankles. It also helps your blood circulation system.
Dance or practice yoga.
Practicing yoga or dancing can speed up metabolism, remove wastes from the body, repair the body from the inside out, regulate beauty, bring you elegant temperament and light posture, and improve people's internal and external temperament; It can also enhance physical strength and body elasticity, and develop limbs in a balanced way. However, yoga should be taught by specialized people. Don't imitate at will, otherwise it will easily damage bones and muscles.
Running or walking?
Jogging is good for the heart and blood circulation system. Exercise for a certain time every day (more than 30 minutes) is helpful to lose weight. The best way is to combine running with walking. The important thing is to persevere. There will be unexpected results after one month, but if you want to lose weight well, of course, you must run for a long time.
swim
Swimming is a kind of whole-body exercise, which can effectively enhance the functions of heart muscle and lungs, enhance physical strength and immunity, and shape beautiful curves for women. Swimming is protected by water and has little damage to bones and joints.
2. Exercise and warm-up activities
Warm-up activities refer to physical exercises before formal fitness exercises. Reasonable and sufficient warm-up activity is an important step that must be completed before any fitness exercise, competitive sports training and competition.
Since it is called warm-up, it is of course to raise the athlete's temperature before fitness, which is one of the functions of warm-up activities. The increase of body temperature can accelerate nerve conduction, reduce muscle viscosity and improve muscle ductility and elasticity. It is considered that the metabolic rate of the body increases by 65438 0% every time the body temperature rises. When the temperature rises by 2 degrees, the thigh contraction increases by about 20%. It can be seen that body temperature can cause a series of physiological changes that are beneficial to exercise. In summer, high temperature and sunlight radiation make people's body temperature rise, reduce viscosity and strengthen muscle ductility. The time to prepare for activities can be shorter than when exercising in cold environment, but it cannot be omitted, because raising body temperature is only one of the functions of preparing for activities.
Overcoming the physiological inertia of internal organs is an important role of warm-up activities. Any object must overcome inertia to move forward. For example, when we take a car or train, we need to overcome our body inertia from the start to the high-speed driving. The movement of the human body has both the same physical inertia as the object and the unique physiological inertia of the organism.
Exercise is considered as a complex reflex activity. It takes a certain time for nerve impulses to reach muscles through reflex arcs. However, the excitatory impulses of autonomic nerves that dominate the internal organs, after emanating from the cerebral cortex, need to go through more subcortical centers before reaching the internal organs. Therefore, there is great inertia, and reasonable and appropriate preparation activities can effectively increase the activity of oxygen transport system and improve lung ventilation and cardiac output. Through a certain load of benign stimulation, the capillary network of myocardium and bones is expanded, and the working muscles involved in activities get more oxygen supply, so that the physiological inertia of internal organs can be quickly overcome. If you don't do warm-up activities or don't do enough warm-up activities, you should do strenuous exercise from the beginning. Even in the summer when the body temperature is very high, the internal organs can't adapt, which will lead to sports diseases or injuries. For example, abdominal pain during exercise is mainly caused by sudden and sharp contraction of blood vessels, hypoxia, stimulation of metabolites and spasmodic contraction of smooth muscle. This often happens to athletes who don't do enough warm-up activities.