What should I do if I exercise too much? What are the consequences of exercising too much

After one or two periods, it is necessary to replenish the body's energy in time, and proper rest can be relieved.

When we run, we often feel tired and tired. At this time, we need to do some tidying up to help ourselves recover. Don't know how to organize after a run? Five small steps are enough to help you recover! ”

Step 1: Cold Body Workouts""When we run, every aspect of our body improves. If it stops suddenly, it can lead to a serious disorder in the body, which eventually leads to certain problems in the body that may damage the physical health.

What should we do after running? We should do cold physical exercises, and we should continue to exercise our bodies and let their bodies get a certain degree of moderate activity until all aspects of the body's signs calm down and become normal. "Step 2:

Static stretching""After running, we need to pay attention to static stretching and bring benefits to our body through static stretching. What are the benefits of static stretching? Static stretching can make your body supple and relaxed after exercise.

It also eliminates the accumulation of lactic acid in the muscles, which eliminates the pain and discomfort caused by exercise. ”

We need a certain amount of static stretching after exercise and get into the habit of stretching after exercise. This good habit can make your body comfortable and relaxed. When you do stretching, you can know that you will quickly recover your state because of the stretch and can eliminate fatigue.

Step 3: Take a break""We have to take a break after running. Some people start supplementing with protein and water immediately after a run, which is not the right approach.

Because when we run, our physical signs are relatively high. If you don't pay attention to rest and rest, calm the body, replenish water and protein, it is easy to affect the digestive organs of the body, and some problems will appear. ”

Step 4: Slowly replenish water"""Resting for a while, we can gradually replenish a certain amount of water. When we exercise, our body loses a lot of water.

If we don't replenish water properly, we will be in a state of water shortage. However, don't hydrate immediately after exercise to avoid physical problems and stress responses. "The correct way to replenish water is to replenish it slowly with a small amount, multiple times, rather than too much water at once.

The water temperature should not be too low to avoid discomfort. ”

Step 5: Consume Protein""After exercising, we need to eat and replenish energy. Protein is your best and most scientific choice.

Eating carbohydrate-rich foods before exercising can help you gain energy and improve your state during exercise. Consuming protein and other energy after exercise helps the body eliminate fatigue, recover quickly, and eliminate exercise-induced sleepiness. "Most importantly, protein boosts your muscle mass.

Fitness, exercise, recovery, stretching, hydration.

In a nutshell:

Eliminate**. Adjust the training content or change the training method.

Strengthen various recovery measures.

Symptomatic**. <>

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Early or milder overtraining.

Adjust the training plan, reduce the exercise load, exercise intensity, shorten the exercise time, increase sleep, and pay attention to the balance of nutrients and calories.

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Severe overtraining in the late stages.

Stop special training, change the environment training, stop high-load and high-intensity training, increase recreational activities, and take sedatives if necessary.

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Measures taken.

Vitamin B, vitamin E, vitamin C supplementation

Use ginseng, eleutherococcus senticosus, three.

7. Chinese medicine such as wolfberry**.

Necessary means of recovery, such as massage, water bath, qigong, physiotherapy, psychological**, etc.

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Prophylaxis. Rational organization of exercise training, selection of one's optimal exercise load (depending on genetic characteristics, lifestyle, health status), early detection of early manifestations of overtraining (feeling very strenuous, poor sleep and increased morning pulse, poor mood, changes in the menstrual cycle in women).

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There are several reasons why you should not exercise excessivelyLong-term excessive exercise will cause people to become mentally dependent; Excessive exercise can damage the body's immune function and affect health; Excessive exercise can lead to decreased exercise capacity; Excessive strenuous exercise can trigger accidents

1. Long-term excessive exercise will make people mentally dependent

Heavy exercise increases the body's production of a "morphine-like substance", which is released into the bloodstream in large quantities, making people feel excited, and suppressing various discomforts and pains. After a long time, they will become addicted, and once they stop exercising, they will feel depressed, depressed, irritable, anxious and other uncomfortable.

2. Excessive exercise can damage the body's immune function and affect health

When people exercise vigorously, they can produce immunosuppressive proteins, and they can also cause apoptosis of immune cells, which reduces the number of immune cells and ultimately leads to a decrease in the body's immunity. In the case of reduced immunity, when encountering germs and viruses, it is easy to suffer from colds, pneumonia, and gastrointestinal infectious diseases.

3. Excessive exercise can cause a decrease in exercise ability

Excessive exercise will reduce the function of various organ systems and increase the incidence of exercise-induced anemia, which can cause insufficient exercise capacity, decreased body responsiveness, reduced sense of balance, and reduced muscle elasticity. At the same time, it is accompanied by symptoms such as decreased appetite, insomnia, irritability, constipation, depression, anxiety, and susceptibility to colds, which may affect the normal performance of exercise ability. At the same time, excessive exercise may also lead to excessive wear and tear of the body's bones and joints, increasing the risk of bone and joint damage.

4. Overloaded strenuous exercise can induce accidents

Overload exercise will overwhelm the cardiac circulatory system, the amount of blood and oxygen required will suddenly increase, while the supply is relatively reduced, in this state of blood and oxygen supply, the athlete's heart will have acute ischemia, followed by cardiac arrest and cerebral blood flow interruption.

Precautions for exercise

1. Follow the principle of step-by-step to formulate an exercise plan

In a complete fitness program, the intensity should be from small to large, the movements from easy to difficult, from simple to complex, from slow to fast, from short to long, and so on.

2. Do adequate warm-up and cool-down exercises before and after exercise

Before exercising, fully prepare for activities to improve the excitability of the body and the flexibility of joints, and pay attention to tidying up activities after the main exercise to promote muscle relaxation and stable breathing.

3. Arrange your diet reasonably before and after exercise, and fully supplement nutrition in a timely manner

Such as timely hydration during and after exercise; After a long period of aerobic exercise, it is necessary to supplement carbohydrates, high-quality proteins and various trace elements in time; Before and after strength training, it is necessary to pay more attention to the adequate intake of nutrients such as protein and sugar. The reasonable arrangement of diet and nutrition is of positive significance for the adequate storage of energy in the body, which can delay the appearance of fatigue and speed up the recovery of physical energy.

The first reason: Excessive exercise increases the chance of injury.

Why can't you exercise too much? Because excessive exercise can affect the body and increase the chance of physical injury. When we exercise excessively, the amount of exercise is already higher than the normal amount of our body can load, it will affect the normal functioning of the body.

Our bodies may be overtired and make even higher mistakes than usual.

The second reason: excessive exercise affects the exercise experience.

Why is too much exercise inappropriate? Because excessive exercise may affect our state, make our state very tired, especially bad, and finally it is easy to affect our sports experience. A good exercise experience is more important than anything else, because it determines whether we can continue to participate in sports, whether we can continue to exercise, whether we can continue to exercise, whether we can choose to continue to be a fitness person.

In order to improve our sports experience, we had better adjust the exercise structure, do more aerobic exercise, try to ensure the combination of work and rest, and choose the sports we are interested in, so as to improve our sports experience.

The third reason: excessive exercise increases wear and tear on the body.

We need to avoid excessive exercise, which affects the body, wears and tear on the parts of the body, which can have a negative impact on health. Excessive exercise is a big injury to the body, we usually need to decide their exercise strength according to their physical fitness, what exercise to choose, the proportion of anaerobic exercise, the weight of exercise, etc., are more important. If you master these, you will be able to master the appropriate exercise intensity, so as to avoid excessive exercise as much as possible, which is not good.

The fourth reason: excessive exercise affects muscle growth.

We need to try to avoid exercising too much, which can affect muscle growth. If we exercise too much for a long time, we will feel tired, and there is no way to give the muscles a chance to rest and recover.

Therefore, if we often exercise too much, we will find that the muscles do not grow as well as they should be, but they do not grow as fast and as good as they do when they do not have proper fitness. From this, we can conclude that when we exercise too much, it will affect the quality of muscles, so we must master the proper exercise methods to help ourselves gain more muscle.

The fifth reason: moderate exercise improves health.

We need to pay attention to the amount of exercise and help us improve our health through the right amount of exercise. A reasonable amount of exercise is very meaningful for the health of the body, if the amount of exercise is too high, it will affect the body and lead to certain problems in the body. And the lack of exercise will affect our fitness efficacy.

We need to pay attention to the intensity of exercise, if we do too much anaerobic exercise, we need to rest more, three times a week; If all we do is aerobic exercise, we can do more, but we should also pay attention to rest. Proper exercise can improve physical fitness, so let's choose the right amount of exercise for health.

To reduce or eliminate creatine as soon as possible, do aerobic exercise.

Aerobic exercise, also known as aerobic metabolic exercise, refers to physical exercise performed by the human body with sufficient oxygen**. The benefit of aerobic exercise is that it can increase oxygen intake and better burn excess calories in the body.

That is, during exercise, the oxygen inhaled by the human body is equal to the demand, reaching a physiological equilibrium state. As a result, it is characterized by low intensity, rhythmic, and long duration. Require at least 1 hour of each workout and stick to it 3 to 5 times a week.

Through this kind of exercise, oxygen can fully digest the sugar in the body, but also consume body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, regulate mental and mental state, is the main exercise mode of fitness. Common aerobic exercises include: walking, jogging, skating, swimming, cycling, tai chi, fitness dance, rhythmic gymnastics, etc.

Anaerobic exercise, on the other hand, refers to high-speed and strenuous exercise of the muscles in a state of "lack of oxygen". Anaerobic exercise is mostly load-intensive and instantaneous, so it is difficult to last for a long time, and the time for fatigue to disappear is slow. The most important characteristics of anaerobic exercise are:

Oxygen uptake during exercise is very low. Due to the speed and explosive power, the sugar in the human body does not have time to be decomposed by oxygen, and has to rely on "anaerobic energy". This kind of exercise will produce too much lactic acid in the body, resulting in muscle fatigue that cannot last long, feeling muscle soreness and shortness of breath after exercise.

If you want to make your body stronger, you can go to the gym and participate in anaerobic exercises. Common anaerobic sports include: running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training, etc.

Increased risk of fascial and muscle damage Long-term excessive exercise and lack of attention to rest may lead to excessive fatigue and strain of the fascia and muscles.