What happens if you exercise too much?

In our daily lives, many people exercise to strengthen their bodies, improve their physical fitness and improve their immunity. However, you should also pay attention to the way and method of exercise, otherwise it will cause excessive exercise. Especially for people who do not exercise regularly or exercise inappropriately, excessive exercise is very common. So, what are the symptoms of excessive exercise in different people? What happens if you exercise too much?

There are certain differences in the symptoms of excessive exercise between men, women, young and old. The reason is that people of different ages and physical conditions experience different symptoms after excessive exercise. If children exercise too much, they may experience symptoms such as vomiting and dizziness. If young people exercise too much, they will experience symptoms such as dizziness and lack of energy. If the elderly exercise too much, they will experience fainting, dizziness, loss of appetite, etc. In addition, if women exercise excessively, it is likely to cause endocrine disorders.

Note 1:

Physiologically, there will be two reactions after overdose: muscle soreness and muscle pain, and sometimes a combination of soreness and pain. If you feel obvious muscle pain the next day, it means that the exercise intensity is too high, that is, the exercise time is not long, but the strength and energy exerted per unit time is very large. If you feel sour, or mainly sour, it means the total amount of exercise is too much, that is, the exercise time is long, the distance is long, and the strength is high, which causes lactic acid accumulation in the body. A self-test method is to wake up the next morning and measure your pulse. If it is significantly faster than usual, it means that you have exercised too much the day before or recently. Of course, recent tension, anxiety, etc. can also speed up the pulse.

Note 2:

One psychological reason is boredom, which may be caused by improper long-term exercise methods, such as an extrovert choosing to jog or swim long distances alone for a long time. You can make an appointment with a few friends to exercise and communicate, which is more suitable for people with extroverted personality. The second is behavioral avoidance. For example, after fatigue accumulates, even if friends invite you to exercise, you find excuses not to go.

Note three:

To avoid overdoing it, the general principle is not to expect progress every day, as the improvement of physical fitness has its own rules.

Taking swimming as an example, it talks about how to avoid excessive exercise. You should give yourself a small test of your basic abilities. When you are in good physical condition, go swimming and try your best to swim your speed or distance, such as swimming 1000 meters in 1 hour. When you exercise in the future, don't reach the same extreme amount every time. In the future, exercise can be maintained at around 80% of this maximum amount, which can ensure the best combination of persistence and exercise effect.

Note 4:

If the amount of exercise is relatively large, it is necessary to do a good job of physical recovery afterwards, which can also effectively reduce physical fatigue, such as massage, stretching and shaking muscles, sauna, etc., which can speed up blood circulation and lactic acid metabolism. In terms of diet, you need to supplement some salt, otherwise you will easily experience cramps and fatigue. Eat fruits and vegetables to supplement trace elements and vitamins. If you want to shape your body, you should eat some chicken, fish, seafood, and soybeans to help thicken your muscle fibers. For those who are losing weight, you can eat beef, eggs, and soy milk. Eating only vegetables and fruits is not good, as it will cause malnutrition.

The above is an introduction to what will happen if you exercise too much. It can be seen that when exercising, you should do it according to your physical condition and control the exercise within the range that you can bear. If you over-exercise, you should follow the recovery methods introduced above to condition and recover your body to avoid fatigue again.