The speed is not up to: exercise should not avoid excessive exercise
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Life lies in sports! I believe this sentence has become the consensus of many people. Fitness has become a new fashion in modern society. However, while enjoying the benefits of sports, the negative energy in fitness activities has also appeared frequently: In recent marathon events, sudden death events have caused many people to fear the long-distance running, sports injuries and sports. Fatigue also makes many fitness enthusiasts have doubts about the role of fitness, and it is difficult to adhere to exercise. One of the main culprits for these negative energy is excessive exercise.
1 When you have one of the following conditions during your workout or exercise, you are overtrained
Long-term physical fatigue
Physical fatigue is normal after exercise, but if fatigue persists for 23 days or more, it may be a manifestation of excessive exercise.
Longer muscle pain
Lactate accumulation after exercise and fitness, muscle pain is a normal phenomenon, especially for those who have just begun to develop exercise habits. However, if the pain lasts for 34 days or more, you must reduce exercise intensity or stop exercising.
feel sick and vomit
Nausea and vomiting after exercise, if not caused by improper diet, it is mostly due to excessive body movement, lack of blood supply to the heart and brain.
Dizziness and headache
This may happen after strenuous exercise, which is mainly related to changes in blood pressure and low levels of oxygen in the blood.
Poor sleep quality or insomnia after exercise
Excessively intense or frequent exercise can make the body's metabolic rate too high, the body is always in a negative balance of recovery, and over time it will cause permanent excitation of the central nervous system, leading to insomnia.
Feeling stressed
The original intention of the exercise should be to relieve stress and make people feel physically and mentally happy. If they do not feel relaxed after exercise, they may feel physically and mentally exhausted. This may be the cause of excessive exercise.
2 Hyperkinetic harm
Excessive long-term exercise can lead to mental dependence.
The large amount of exercise will increase the amount of morphine-like substances produced by the body. This substance is released into the blood in large quantities, making people feel excited and inhibiting all kinds of discomfort and pain. Over time, you become addicted. Once you stop exercising, you will feel uncomfortable, such as depression, depression, irritability, and anxiety.
Excessive exercise can damage the body's immune function, affecting health.
When people are strenuously exercising, they can produce immunosuppressive proteins, which can also cause apoptosis of immune cells, reduce the number of immune cells, and ultimately lead to a decrease in the body's immunity. In the case of a decrease in the body's immunity, it is easy to catch colds, pneumonia, and gastrointestinal infections when it encounters bacteria and viruses.
Excessive exercise can cause decreased athletic ability.
Excessive exercise will reduce the function of each organ system and increase the incidence of exercise-related anemia. Anemia can cause insufficient exercise capacity, reduce the body's ability to respond, reduce the sense of balance, and reduce muscle elasticity. At the same time also accompanied by decreased appetite, insomnia, wakefulness, irritability, constipation, depression, anxiety, flu and other symptoms, which may affect the normal exercise capacity. At the same time, excessive exercise may also lead to excessive wear of bones and joints, increasing the risk of bone and joint damage.
Excessive strenuous exercise can induce accidents.
Excessive exercise will overwhelm the heart circulatory system. The amount of blood and oxygen needed will suddenly increase, while the supply will decrease. In this state of supply of blood and oxygen, the athlete’s heart will experience acute ischemia. Cardiac arrest and cerebral blood flow disruption.
3 Over-exercise performance
Fitness exercises are different from competitive sports that compete for gold on the court. The latter's main purpose is to demonstrate as much as possible the extreme capabilities of the body's various athletic qualities, that is, to tap the human body's potential. The main purpose of fitness activities is to promote physical health through physical exercise. Science and fitness are the main criteria for measuring fitness activities. Therefore, the World Health Organization regards moderate exercise as one of the four health standards. Excessive exercise violates the principle of fitness exercise in the following aspects.
Excessive exercise intensity
Some fitness enthusiasts, especially young people, like to use professional athletes' standards to exercise themselves. They don't consider the ability of the heart and lungs, and they have great strength when they are up. The heart rate can reach the maximum heart rate (220-age) after exercise. More than 90. For ordinary people performing aerobic exercise, the fitness rate recognized by the sports science community should not exceed 80% of the maximum heart rate, and the elderly should control less than 70%.
Single exercise lasts too long
Exercise experts believe that for healthy people, on the basis of maintaining the appropriate intensity, the duration of each continuous exercise should be controlled at 3060 minutes. If this limit is exceeded, there will be no rest in the middle and will give the heart and muscle, The skeletal system brings a lot of stress, which increases the risk of exercise-induced fatigue and injury, and it also requires the body to take longer to recover.
Excessive exercise frequency
Some fitness enthusiasts are too eager for quick success, want to eat a fat, exercise every day, and even exercise more than once a day. Causes the human body to be overloaded for long periods of time, without the necessary buffering and recovery. According to the principle of excess recovery of sports training, in the load (sports) phase, the body's energy materials are consumed in large quantities, the body functions down, and fatigue occurs. Only after stopping exercise, after the recovery and over recovery phases, the body's environment (heat, acid, alkali and water) is restored to equilibrium, and the energy substances consumed in the muscles are replenished to exceed the original level within a certain period of time. The quality is improved. Therefore, exercise experts generally recommend exercising 35 times a week. The purpose is to allow the body to improve on a regular basis. The lack of frequent high-frequency exercise will only leave the body in a state of constant fatigue, which will not only lead to sports injuries, but will also lead to tiredness of sports due to excessive fatigue. This is the reason why the so-called desire for speed is not achieved.
4 How to effectively prevent excessive exercise
To effectively prevent excessive exercise, in addition to following the above moderate principles in exercise load, exercise time, and exercise frequency, the following points should also be noted:
Develop exercise plans based on individual differences
If different sports items are selected based on age differences, the elderly should have less mid- to long-distance running, heavy-load strength training, and intense confrontation-type sports programs; training programs should be appropriately arranged according to the differences in physical foundation and health status, and they should be able to do so. A good person is most suitable for moderate-intensity exercise, while a person with poor constitution should be given a low-intensity exercise.
Follow the principle of gradual and orderly development of the exercise plan
In a complete fitness program, the strength should be from small to large, from easy to difficult, from simple to complex, from slow to fast, from short to long, and so on, and must not be eager to achieve.
Get warm and relaxed before and after exercising
Before the exercise, make full preparations to improve the excitement of the body and the flexibility of the joints. After the end of the main exercise, pay attention to finishing activities to promote muscle relaxation and smooth breathing.
Arrange diets before and after exercise, and fully replenish nutrition in time
Such as during the training process and after the timely replenishment of water; after a long period of aerobic exercise should be promptly added carbohydrates, high-quality protein and various trace elements; strength training before and after more attention should be paid to the full intake of protein, sugar and other nutrients. The reasonable arrangement of dietary nutrition has positive significance for the full reserve of energy in the body, which can delay the appearance of fatigue and accelerate the recovery of physical fitness.