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What happens when you do excessive exercise

exercise itself is a good thing for physical and mental health. Adhering to exercise is also a good habit. However, if the effect is achieved quickly and the amount of exercise is increased blindly, resulting in excessive amount of exercise, it will achieve the opposite effect. Let's take a look at the consequences of excessive exercise?

consequences of excessive exercise

affects endocrine

excessive exercise once or for a long time, and high tension will affect the endocrine of the body; It can inhibit the function of hypothalamic pituitary gonadal axis and reduce the level of blood testosterone, which is characterized by poor excitability, decreased competitive consciousness and slow physical recovery; If women do this for a long time, it will also cause irregular menstruation.

causes anemia

after a long time and large amount of exercise, a large amount of perspiration will lead to the excretion of iron in the body. For a long time, this will increase the incidence of sports anemia. This anemia is mostly iron deficiency anemia, which is characterized by pale complexion, dizziness, weakness of four limbs and mental depression after vigorous exercise. It is suggested that vitamin C should be supplemented in time before and after exercise.

decreased body resistance

excessive exercise for a long time will increase human fatigue and affect the body function, especially when the energy consumed by physical exercise is unbalanced with the energy absorbed by the body, it will affect the normal metabolism of the body, reduce body weight, lose weight and reduce resistance.

cause sports injury

if a person does not exercise for a long time, or does not exercise much at ordinary times, and suddenly increases the amount and degree of exercise, it is easy to cause sports injury. The light will cause muscle pain, and the heavy will cause muscle strain. This will not only fail to achieve the effect of exercise, but damage the health of the body.

diseases such as uterine prolapse in women

women have a certain range of abdominal pressure, which will cause the uterus to sag. Women should pay special attention to protecting themselves when doing such fierce sports as weightlifting. We usually think that the position of the uterus is fixed. Except for surgery, the uterus will be safe in our body. In fact, this is not the case. The experimental results show that there is no obvious change in our cervix before loading 20 kg, but it will move down significantly after 40 kg, which will lead to uterine prolapse for a long time.

and the large amount of exercise makes the menstrual blood that should have flowed out of the body from the uterine mouth and vagina. Because of excessive exercise, part of the menstrual blood mixed with endometrial fragments enters the abdominal cavity through the fallopian tube, resulting in ectopic growth of endometrial cells. Patients will have dysmenorrhea, menorrhagia, infertility and other diseases.

The consequence of excessive exercise is a common misunderstanding in sports

what are the manifestations of excessive exercise

the body often feels tired

after exercise, the muscles are usually tight, and the body seems to be evacuated and sleepy. This is a normal phenomenon. However, if this physical fatigue lasts for 2 ~ 3 days or even longer, it is recommended to stop exercise temporarily and let the body have a full rest.

muscle pain

Sometimes the muscles will feel pain after exercise. This is because a certain amount of lactic acid will accumulate after fitness, so soreness is a normal phenomenon. However, if the soreness lasts for 3-4 days or longer, we should pay attention to whether it belongs to excessive exercise and reduce the exercise intensity in time. In serious cases, we should stop exercise immediately and do massage and physiotherapy at the same time.

poor appetite

excessive exercise stimulates the body and suppresses your appetite. At this time, pay attention to the nutrition and collocation of diet. Try to choose light food, but don't lack protein. Eat more fish, chicken and milk.

nausea and vomiting

if the nausea and vomiting after exercise is not caused by diet, it is mostly caused by excessive exercise and hypoxia. Exercisers should start from a small amount of exercise and step by step.

dizziness and headache

this happens after strenuous exercise, which is mainly related to changes in blood pressure and low oxygen content in blood.


it is normal to have thirst after a large amount of exercise, but we should pay attention to replenishing water in time before, during and after exercise.

increased stress

the original intention of fitness and exercise is to relieve pressure and make your body and mind happy. If you feel that your body and mind can't relax after exercise, but feel tired, you may have too much exercise. You should adjust yourself in time to reduce the amount of exercise.

chest sweat

generally, you will sweat during exercise. If you exercise too much, sweat profusely in the chest and shortness of breath, it may be a signal that the heart is affected. Because sweat is the fluid of the heart, you should stop strenuous exercise immediately.

joint pain

if there is pain and joint dysfunction in or near the joint, it may be a large amount of exercise leading to muscle or ligament strain. In addition, because women's physical strength is weak, they are also prone to knee meniscus injury during exercise. The popular "mob" may have a sequelae of "marching fracture", that is, fatigue fracture or periostitis in muscles and bones, resulting in endless pain in the hind feet of the mob. At the same time, we should also pay attention to abnormal feelings such as numbness and swelling.

The consequence of excessive exercise is a common misunderstanding in sports

how much exercise is appropriate

the amount of exercise varies from person to person. To judge what intensity of exercise is most suitable for you, you can do a test on a power bicycle or movable treadmill. The maximum heart rate reached in the test multiplied by 60% - 85% is the most suitable heart rate range in daily exercise.

in addition, it is appropriate for the middle-aged and elderly to exercise for about 30 minutes each time, while the exercise time of young people can be slightly longer, 45 minutes - 1 hour is the best; It should not exceed 2 hours at most, 4-6 times a week.

The consequence of excessive exercise is a common misunderstanding in sports

common mistakes in sports

morning exercise is the best

many people like to exercise in the morning. They think the air is fresh in the morning, but it's not. The air pollution is the most serious in the morning. Moreover, in the morning, people's blood viscosity is high and easy to form thrombosis. In fact, the heartbeat and blood pressure are the most stable at dusk, which is more suitable for fitness.

ignoring warm-up

preparation is a necessary step in fitness. Warming up before activities can improve the body's excitement, reduce muscle viscosity, increase the flexibility of joints and avoid sports injury.

exercise when you are sick

this is the most dangerous. If you feel unwell, you should stop or reduce exercise, otherwise it will aggravate the condition and cause irreparable consequences. Especially for the elderly, their immunity is poor. When their body is in an abnormal state, they must stop fitness activities.

fasting activity

many people (especially in the morning) like fasting exercise, which is very wrong. Exercise requires energy. Lack of energy will cause dizziness, rapid heartbeat, cold sweat and other problems, and serious sudden death may occur.

the greater the amount of exercise, the better

overload exercise will lead to excessive fatigue, body pain and other discomfort, and even tendon and muscle strain. The correct exercise method is: start from a small amount of exercise and increase the amount of exercise step by step.

blind exercise

exercise has both benefits and risks. The weak must do medical evaluation and choose appropriate items before exercise. Medical supervision should be strengthened during the campaign to ensure safety.

drink plenty of water during exercise

often feel thirsty during exercise, but avoid drinking a lot of water. The correct way is to swallow slowly with a small mouth. It's better not to replenish too much water each time. It's better to alleviate the symptoms of thirst. After 1 hour of exercise, replenish the water lost by the body.

sudden stop after strenuous exercise

during strenuous exercise, the heart beats faster, muscles and capillaries dilate, and blood flow accelerates. If you suddenly stop to rest, muscle contraction stops, and the blood in the muscle cannot flow back to the heart smoothly, it will reduce blood pressure and temporarily ischemia the brain, which may lead to panic, shortness of breath, dizziness and even shock.

no finishing after exercise

the body will be very excited after exercise. If you wait for natural relaxation, the speed will be slow. Doing finishing activities can help the body gradually relieve pressure and avoid discomfort such as muscle pain.

eat and take a bath immediately after exercise.

eating or bathing immediately after exercise will increase the burden on the body and cause unnecessary injury.

The consequence of excessive exercise is a common misunderstanding in sports

Precautions for exercise

1. The number of injuries and muscle pain increased; Training mood drops, easy to get excited and fever; The muscles still feel tired before the next training; When you get up in the morning, your pulse rises; Insomnia; The circumference of the muscle is reduced; Lack of spirit and endurance; Anorexia; If it meets the above 2 items, it can be considered as excessive exercise.

2. To exercise, we should scientifically and reasonably select the exercise mode and set the exercise intensity according to our own actual conditions, and think that only a large amount of exercise is effective. In fact, the wrong view is that the elderly, the weak and sick and the people who have just begun to exercise should pay particular attention not to exercise too much.

The consequence of excessive exercise is a common misunderstanding in sports

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