How can I tell if I am exercising too much in my life?

Introduction: Exercise is certainly a good thing for our lives, but when we exercise too much, it will have some burden on our body and bring some adverse effects. We need to learn to judge whether we are exercising too much and make appropriate adjustments to our bodies. <>

In our daily life, proper exercise can play a certain role in exercising our body and making our body full of strength. And it is good for calorie consumption, which is very good for our body. But if we exercise too much, it will put a certain burden on our body, and it will make our body unbearable, and such exercise will not be so powerful.

When we overexercise, the body will have some reactions, and these reactions are the signs of our overexercise, first of all, the body feels tired. Most people will feel tired after exercising, which is normal, but if you over-exercise, this fatigue will last for about three days or even longer, then this is a manifestation of your over-exercise, during this time you must stop exercising immediately and return your body to normal as soon as possible. <>

In addition to feeling very tired, which is a sign of excessive exercise, there is also a more obvious symptom of nausea and vomiting. This is a symptom that can be presented immediately, after you exercise excessively, if you feel very uncomfortable in your stomach, there is a feeling of nausea and vomiting, then at this time it must be because you exercise too much and cause a lack of oxygen in the body, resulting in a feeling of nausea and vomiting. At this time, you should seek medical attention immediately and make appropriate adjustments according to the doctor's advice.

It will take you to recover slowly. In the future exercise, it is necessary to exercise appropriately and pay attention to the intensity of exercise. And in the next period of time, you may experience a loss of appetite, so pay more attention to your diet as well.

If you feel very tired for 2 or 3 consecutive days, or have symptoms of vomiting and nausea, then this time means that you have exercised too much, and you should reduce the amount of exercise in the next few days and adjust appropriately.

If you feel dizzy after exercising, and sometimes you will have tinnitus, it means that you have exercised too much. You should exercise according to your own situation, otherwise it may directly affect your health and life.

In life, how to judge whether you are exercising excessively, I think you can judge from two aspects: 1. whether the body feels tired 2.

If the body is very weak after exercise, no energy, difficulty breathing, rapid heartbeat, and affect sleep, it indicates that the exercise is excessive.

9 Criteria for Overtraining:

1. During the fitness periodFailure to wait for the muscles to fully recover before committing to training can lead to an increase in the number of muscle pains, you're overtraining.

After working out, I woke up the next day and found that my pulse rate was abnormally elevated, you're overtraining.

3. Bad mood is easy to be irritableWhen I saw the equipment, I felt tired and didn't want to practice, you're overtraining.

Frequent insomnia during training, you're overtraining.

Muscle circumference and body weight are not only increasing, but also decreasing, you're overtraining.

I have no energy during the day for a long time, and I am prone to sleepiness, you're overtraining.

Decreased sexual function,, you're overtraining.

Long-term anorexia, loss of appetite,, you're overtraining.

Things to do after overtraining:

1. Supplement protein

If your hyperexercise syndrome occurs during the fat loss period, it is better to increase your calorie intake appropriately (it is recommended to consume some high-quality protein, such as eggs, fish, beans, etc.) to allow your body to recover for a period of time (such as about 2 weeks) before continuing to follow a fat-loss diet.

If you are in the bulking phase, add some beneficial fatty acids (fish, nuts, etc.) and high-quality protein (ibid.).

2. Relaxing massage

Make good use of physiotherapy tools such as foam rollers and fascia balls to completely relax the muscles of the body. You can also try alternating hot and cold baths, which are also good for muscle recovery, but be careful not to catch a cold!

1. The impact of moderate exercise on individual health.

First of all, let's introduce what is the appropriate amount of exercise, the so-called moderate exercise refers to the selection of suitable sports items for personal physical condition, venue, equipment and climatic conditions, so that the load does not exceed the bearing capacity of the human body, the exercise intensity, duration and frequency of exercise during the exercise are appropriate, the heart rate range during exercise is controlled between 120 and 150 minutes, the body has no adverse reactions, the recovery speed after exercise is fast, the mood and appetite are good, the sleep quality is high, and the feeling is full of energy after waking up.

Studies have shown that when the heart rate is less than 110 minutes of exercise load, the body's blood pressure, electrocardiogram and other physical indicators have no significant changes, the fitness value is not large, the heart rate is 130 minutes of exercise load, the stroke volume is close to the best state of the average person, the fitness effect is obvious, the heart rate is 150 minutes of exercise load, the stroke volume begins to decline slowly, when the heart rate increases with the exercise load to 160 170 times per minute, there is no adverse abnormal reaction, However, at this time, there are no signs of better fitness, so only when the average heart rate fluctuates between 120 and 150 minutes, the exercise time reaches 20 60 minutes, and the exercise is at least 3 or 5 times a week, can the ideal exercise effect be achieved, which is conducive to the health of the human body.

2. The impact of excessive exercise on individual health.

Excessive exercise is a kind of sports disease that occurs in sports, and its development and aging process includes both sports factors, exercise recovery, nutrition, psychology and other factors, which are often the result of the combined effect of multiple factors.

I'm out of breath when I climb the stairs!

Every normal person will pant when they climb the stairs, and it is not right if they don't breathe, but if you are panting very hard and need to work hard to climb the stairs, the strength and endurance of the lower limbs are too poor, and the cardiopulmonary capacity is too poor, what are you waiting for if you don't exercise quickly?

It is recommended not to train too hard at first, and do 3-4 times a week for 30 minutes of cardio training, such as jogging, elliptical machine, cycling, etc.

Start with a lighter workout, and remember to warm up, then slowly start increasing your speed and resistance.

At the same time, with some strength training, especially the lower limbs, people old before old legs, this should be known to everyone on the earth, so the strength of the muscles and bones of the legs will become more and more important as you age (protection and support.

Waist getting thicker!

Not only girls, but also men should develop the habit of measuring their waist circumference to determine if they have too much fat accumulated in the middle of their body.

Although weight is not indicative of your body, "weight concentrated on your tummy" definitely means that your body is no longer in shape.

In addition, having too much fat in your stomach is also a sign that you are a typical sign of excessive visceral fat, and excessive visceral fat also means that you are likely to have problems with the heart, kidneys, liver, digestive organs, and pancreas.

Visceral fat is the area you should focus on more than what you can see (subcutaneous), and the best way to get rid of it is exercise!

It takes more time to slow down your heartbeat!

When you're exercising, your heart beats faster so that it can get the oxygen it needs to the rest of your body.

As a result, your heart will beat 130-160 beats per minute.

When you stop, it will drop about 20 times per minute until it returns to its normal speed.

If you're in good shape, you'll be able to slow down faster. But if you haven't exercised for too long and your heart and lungs are poor, it may take more time to get your heart back to normal.

Push-ups can't do a single one!

Push-ups are actually a good exercise to measure your physical condition. Because it will also affect the back, shoulders, arms and core muscles. So, if your body is well maintained, both men and women should be able to do at least a few.

Including men under the age of 50 should be able to do at least 5-10.

But depending on the individual differences, if you really can't even do 1, don't doubt it, you really need to start exercising!

Your upper limb + core strength is too weak! I'm talking about standard push-ups.

If you feel a lot of pain in your body, not a slight ache, it means that you have exercised too much, and you should reduce the amount of exercise.

Observe your physical condition, if your body is not feeling well, it is overexercising.

If you feel out of breath and your body is very weak when exercising, you are exercising too much.

<> chest tightness and dizziness. If you already feel chest tightness and shortness of breath, dizziness, and a little out of breath when exercising, it actually means that you have already exercised too much relative to the amount of exercise your body can bear. The more serious thing is that there will be a feeling of dizziness, or fainting directly in time.

Extreme fatigue. Another manifestation of over-exercising is that one day after exercising, your body feels extremely tired, muscle soreness will last for a few days, and it is difficult to recover, and you will feel quite tired for three or four consecutive days, like being beaten by others, it may be such a feeling, that means that you have definitely exercised too much before, beyond the range of your body.

Continued to lose energy for several days.

Excessive exercise can also lead to loss of energy and sluggish reactions. I feel that my body is very tired, and then I have no energy, and then my whole body is soft, like kelp, and then my reaction is relatively slow, like a sea cucumber.

It is normal to have no energy after a fitness activity, and it is generally recovered after about 15 minutes of rest after the activity. However, if it does not recover for several days, it indicates that the spleen is damaged, because the muscles of the spleen and limbs should be reduced if they have a stomach and do not eat.

The methods for judging excessive exercise are: 1. It often occurs that the next day after exercise is very tired and tired, which may indicate excessive exercise; 2. Exercise itself can promote sleep, but some people do not sleep well after exercise, which may indicate excessive exercise; 3. The whole immune system is slightly weaker during exercise, and if you often catch a cold after exercising, it may indicate excessive exercise; 4. Severe muscle soreness after exercise may indicate excessive exercise.