In fact, the harm of excessive exercise goes far beyond synovitis. Now let's take a look at the harm of blind exercise to lose weight!
Effect of 1 on cardiovascular function
Excessive exercise can cause sustained damage to myocardial capillaries, hypoxia damage to impatient cells, serious damage to myocardial contraction and relaxation performance, and decrease of myocardial mechanical indexes, which is manifested as chest tightness. Arrhythmia, heart rate increases at rest, and heart rate recovers slowly after exercise. Excessive exercise sometimes leads to a sudden drop in effective blood volume and blood pressure, causing exercise shock.
2. It is prone to sports injuries.
People who have just started to take part in physical exercise sometimes cause fatigue fractures at the attachment points of bones and muscles after continuous excessive exercise. Excessive exercise leads to chronic joint strain, which is manifested as pain and swelling after shutdown. It can also cause the heel pain mentioned above.
3, the harm to the nervous system
Excessive exercise leads to memory loss. Dizziness. Headache, insomnia and other phenomena. There may also be symptoms of subsidized neurological disorder, which is characterized by pallor. Gross. Sweating. Vertigo and tinnitus may even lead to loss of will, muscle tension and sudden syncope.
So how can we lose weight healthily?
Walking for half an hour after a meal is most beneficial to your health.
Some data show that the daily calorie intake of adults is about 2000 calories. Maintaining vital signs and daily activities will only consume about 1700 calories, and the extra 300 calories need to be consumed through exercise. Walking 1 min will consume about 2 calories. One step per second, 60 steps will consume 2 calories. In other words, it takes about 9000 steps to consume the extra 300 calories. Professionals say that it is most suitable for people to walk 8000 to 10000 steps every day. Generally speaking, taking a walk after a meal is between half an hour and 65,438+0 hours, which is most beneficial to your health.
Exercise "slimming exercises" on the way to work.
If you sit in the car, lift your legs together about 5 cm from the ground and hang up your soles. This will exercise the abdominal muscles. Keep stopping several times when lifting. Stand and train the front thigh. When standing next to the rim, cross your legs back and forth and push your hind legs forward with all your strength. This is very effective for training front legs and thighs. Don't stop breathing during training, keep it for 6 seconds. 1 Do it once or three times each. When waiting for the signal light, tuck in your abdomen. Concentrate the centripetal force on the abdomen and tighten it for 6 seconds. Feel your navel close to your back. Pay attention to doing this often every day.
Drink plenty of water
Drink plenty of water every day, which can reach 12- 16 cups. In addition, regular drinking of unsweetened tea and black coffee can help you lose weight faster, which is one of the most effective ways to lose weight. In addition, avoid drinking some high-calorie drinks, which will lead to excessive calorie intake.
swim
Sports advantages: swimming overcomes the resistance of water rather than gravity, and muscles and joints are not easily damaged, which can effectively protect the knee joint; Exercise in a cold water environment that consumes a lot of calories, combined with dieting, is an exercise with remarkable weight loss effect.
Suitable for people: knee joint injury; Seriously overweight; Lose weight; A body-building group.
Exercise cycle: 3~4 times a week, 30~60 minutes each time.
Heat consumption: about 650 kcal/hour
Stay on a diet
For people who are in the early stage of losing weight, it is essential to control their diet. Although diet is not necessarily the direct cause of obesity, dieting is an essential step for people who want to lose weight. By diet, I don't mean not to eat. Without the intake of nutrients, the body can't stand it naturally. For example, eat some juice with whole wheat bread for breakfast or a fresh fruit with skim milk, and eat as many vegetables as possible for lunch and dinner to avoid big fish and big meat. 6 ~ 8 glasses of water a day is also essential.
Everyone's obesity is different, so it is impossible to determine a standard. It depends on your own perseverance to strictly control the amount of food you eat per meal, and you can't change it at will according to your feelings. Nutritionists point out that slowing down the speed of eating properly can also achieve the purpose of controlling food intake. This is why many slim girls eat slowly.