What can you expect from not exercising for a long time and violently engaging in a sport?

Exhaustion People who don't exercise a lot can cause physical fatigue and exhaustion if they suddenly do a lot of exercise. Because people who don't exercise regularly have a fairly average physical fitness, if you exercise violently at this time, it may cause the body to have an intolerance reaction.

The first point is that it will cause muscle strain, and the muscle damage will be severe, and the second reason will cause the ligament to be strained, and there is also the possibility of rupture.

Exercise is essential for the body! Long-term inactivity can lead to calcium loss and even osteoporosis.

Generally speaking, if you run gradually, such as: first from slow walking, transition to brisk walking, and then transition to jogging, at the beginning of a week or so, you can keep the exercise time at about 20 minutes a day, and then maintain a training frequency of 3-4 times a week, in addition to doing a good job of warming up before exercise and stretching after exercise, jogging this kind of light aerobic, strenuous exercise is not counted.

What should people who are new to running pay attention to?

If you are a novice runner, or you haven't run for a long time, when you are ready to resume running, don't worry, you should choose 1-3 weeks for physical recovery, you can choose to walk briskly or jog, you must run in the most comfortable state when jogging, three to four times a week, do not exceed five kilometers each time, don't care about the speed If you can't reach it the first time, it doesn't matter, work towards this goal first, stop if you feel bad, and hold on for another five to ten minutes if you feel good, Try not to make a training plan for the next day the day before, because you haven't run for a long time, you can't judge how your physical condition is, you should honestly evaluate your physical state before and during the run, don't play with your goals, pace and running volume, when your body gradually adapts to it, gradually increase your speed and running volume.

In addition, if you haven't run for a long time, or you have never run and decide to go running, you will encounter a huge problem, that is, you want to give up after running for three or five minutes, because you can't stand itChest tightness, panting, can't move legs, and even the heart is beating faster, the whole person is uncomfortable, you find that you can't hold on anymore, what should you do at this time? Three suggestions for you:

The first suggestion is to slow down your running and run at the slowest pace you can, as long as you can keep running at a consistent pace;

Second, if you really can't run and start walking briskly, your body has not experienced a real physical training for a long time, this training is starting your whole state, you must be difficult in the process of this state, but you must believe that how you treat your body, how your body will treat you, you give him a training opportunity and process, he will definitely give you a result you need;

The third first time, whether it is walking or running, walking for a while, running for a while, 3-5 kilometers at the end, 3-5 kilometers basically your whole person's physical fitness has not reached the limit, after the end of the day, rest for a day, don't run the next day, after 48 hours you will have a feeling, you will have an expectation, want to return to the runway, try yourself again, you test yourself step by step, believe in your own continuous realm, maybe you will feel a little difficult, start to start this thing, you stumble, Stumbling, after a month, I tell you to thank you for your own persistence.

Of course, it's a strenuous exercise, because you haven't adapted to this kind of running process yet, so you should adjust gradually. It is necessary to pay attention to the way of exercise, the frequency of exercise, the time of exercise, the protection of the body, and the receptivity of the body.

It is best for such people to jog when they first start running, and not to run for too long at one time, otherwise they will damage the lungs and knee joints. Be sure to take it step by step.

Even if it is a strenuous exercise, you must remember to warm up before you start running, so as not to cause harm to your body.

1 Obesity is very closely related to exercise, the more exercise, the more fat is consumed. The less you exercise, the more fat you store; Reduced exercise can lead to a decrease in energy expenditure, coupled with relative overeating, the lipids, starches and other substances in the food are also converted into fat due to sedentary and inactive, resulting in obesity.

2. Exercise is also an important aspect of determining IQ, although exercise can not absolutely guarantee to improve IQ, but can improve brain function, more exercise is beneficial to maintain the normal function of the brain, improve brain work efficiency, and has a great impact on people's intellectual development. The level of human intelligence can be divided into two categories: solid intelligence and mobile intelligence, solid intelligence is determined by the knowledge and experience we usually accumulate, and mobile intelligence represents our ability to solve problems flexibly and quickly without relying on experience.

3 children and adolescents bone formation rate is faster than the decomposition rate, bone can accumulate a lot, to the age of 35, the whole body bone mass reaches the highest peak, so teenagers exercise more, more sun, reasonable diet, intake enough calcium, you can establish a denser bone, the more calcium is stored, the more can be withdrawn after old age, the less likely it is to suffer from osteoporosis, if children lack of active exercise, lack of adequate vitamin D and calcium intake, There is no way to ensure that you will be free from osteoporosis in the postmenstrual life.

4. Exercise can promote blood circulation in the lungs and strengthen lung function; People who do not exercise for a long time are prone to insufficient blood in the chest cavity, resulting in a further reduction in cardiopulmonary function, and once they suddenly exercise, they are prone to dyspnea. In addition, it will lead to a decrease in blood vessel volume throughout the body, a decline in heart function, and an aggravation of the incidence of heart disease and hypertension.

It can lead to low blood sugar, dizziness and sluggish thinking at first.

After strenuous exercise, the human body will consume a lot of nutrients, so it needs to be replenished in time, but it should be reminded here that you can't eat immediately after strenuous exercise, which is not good for health.

Take a break before eating after exercising, and sports-loving friends know that you can't go to strenuous sports after meals. If you participate in strenuous exercise after eating, the blood that is involved in the digestion of the gastrointestinal tract will be redistributed and flow to the muscles and bones, which will affect the digestion and absorption of the gastrointestinal tract.

Participating in strenuous exercise immediately after eating can also cause abdominal pain and discomfort due to the vibration of the gastrointestinal tract and the pulling of the mesentery, which will affect the health of the human body.

First, the cerebral cortex center responsible for the movement of skeletal muscle and myocardium is in a relative excited state during exercise, while other parts are in a relative inhibition state, gastrointestinal peristalsis is weakened, and the secretion of digestive juices is reduced.

The second is that during exercise, a large amount of blood is distributed in the locomotor system, and the blood in the digestive system decreases and the function decreases. Even if you stop exercising, you will still maintain the above conditions for a short period of time, so eating immediately after exercise will affect the digestion and absorption of food, which is not good for the body, and over time it can also cause indigestion, chronic gastritis and other gastrointestinal diseases.

So before exercising: It's best to eat high-fiber biscuits, buns, raisins or fresh fruit between the first 1 and 2 hours before exercising.

Post-workout: Eat about an hour after exercising, it is easier to accept various drinks or liquid foods after exercise, and at the same time you can replenish water.

If you haven't eaten a meal two hours after exercising, you can eat solid foods to supplement sugars and proteins.

Avoid caffeinated beverages, such as coffee, soda, and tea, after exercise. Because caffeine also has a diuretic effect, it will make your body not replenish enough water. Although soda can also provide water and sugar, it contains carbon dioxide and is not a suitable post-workout drink.

It may cause stomach cramps and, in severe cases, fainting.

Upstairs is very comprehensive, if you don't want to have physical problems, don't use such an extreme ** method.

Exercising on an empty stomach will cause low blood sugar concentrations, and once the blood sugar is low, people will feel dizzy and weak, and some people will also be pale and break out in cold sweats. If it continues, you will become delirious or even comatose.

When people are fasting, the main source of energy is the conversion and supply of body fat. At this time, the free fatty acids in the blood will increase significantly. Fatty acids are the energy for the activity of muscles such as the heart muscle**, but when they are in too much amount, they can become poisons of the heart muscle, causing various arrhythmias and even leading to sudden death.