The benefits of sports sweating and the harm of excessive sports sweating
during exercise, sweating will occur because the body temperature rises and the blood circulation accelerates. We should know that sweating during exercise is actually good for our body. Let's take a specific look!
benefits of sweating during exercise
active sweating during exercise can accelerate the body fluid circulation and metabolic process of the human body, timely discharge the toxins such as lactic acid, ammonia and urea deposited in the body, and effectively ensure the smooth flow of the system of nose, skin, lung and large intestine.
dredging meridians and activating collaterals
in the process of sweating during exercise, it can help dredge meridians, activate collaterals and activate body organs. At the same time, it can also help regulate the function of nerves, improve microcirculation system, expand surrounding small blood vessels, promote the function of human organs, and discharge internal pathogens with evaporated sweat.
sweating during exercise can help to reduce body weight and discharge toxins and water from the body in time through perspiration. In addition, exercise can also help burn fat and help to lose weight.
control blood pressure
hypertension is a phenomenon that occurs due to the narrowing and hardening of the inner diameter of blood vessels and the restriction of unit blood flow. Exercise sweating can expand capillaries, accelerate blood circulation and increase the elasticity of blood vessel wall, so as to reduce blood pressure.
not sweating and slow running of Qi and blood will affect digestion and lead to poor food; Nerve activity will also be affected, resulting in people not sleeping well at night. Sweating during exercise can speed up the movement of Qi and blood and improve digestion.
although calcium is soluble in water, its solubility is very low and it is unlikely to be discharged with sweat. On the contrary, sweating is also conducive to the effective retention of calcium and the prevention of osteoporosis.
a long-term education experiment conducted in the United States for 20000 middle school students shows that active sports sweating will have a positive effect on students, and their memory and concentration can be greatly improved.
skin care and beauty
sweat is the best natural beauty lotion. The sweat on the surface of normal human skin and the oil secreted by sebaceous glands to the body surface will form an emulsion membrane to prevent the loss of water on the body surface, so as to make the skin appear smooth and moist. People who always don't sweat have slow skin metabolism and some wastes are difficult to discharge. Sweating can clean pores and achieve the effect of beauty and skin care.
sweating actually helps fight TB and other dangerous pathogens and helps prevent colds. The antimicrobial peptides contained in sweat can effectively resist viruses, bacteria and fungi; It can enter the bacterial cell membrane and decompose it.
reduce the risk of kidney stones
sweating can effectively expel salt from the body and retain calcium in bones. This physiological process can limit the accumulation of salt and calcium in the kidney and urine, which is the source of stones. It is no coincidence that people who sweat more will drink more water, which is also a way to prevent kidney stones. In addition, sweating caused by moderate and mild physical exercise can change the way the body processes nutrients and fluids, thus preventing the formation of stones.
during exercise, the metabolism is accelerated and the amount of sweating is appropriate. After exercise, you will feel relaxed and comfortable, because the nervous system and hormone levels in the body return to normal; And after exercise, the human body will secrete a substance called caffeine, which has the effect of decompression.
the more you sweat during exercise, the better
sweat actually comes from blood. In addition to metabolic waste, it also contains certain blood components and many substances useful to the body, such as minerals, proteins, amino acids, vitamins, etc. With the loss of sweat, these nutrients are also lost.
moderate sweating during exercise is good for the body, but if a lot of sweating may reduce body fluid. If you do not replenish fluid in time, it can lead to decreased blood volume, accelerated heart rate, decreased perspiration rate, decreased heat dissipation capacity, increased body temperature, electrolyte disorder and acid-base balance disorder, dehydration and even heatstroke.
hazards of excessive sweating during exercise
after exercise, you sweat a lot. If you don't replenish water in time, your blood volume will drop, your heart rate will speed up, and your perspiration rate and heat dissipation capacity will decline, resulting in weight gain, electrolyte and acid-base balance disorder in the body, dehydration and even heatstroke.
results in decreased exercise capacity
excessive sweating during exercise will lead to dehydration and affect the physiological functions of some main organs in the human body, such as increasing the burden on the heart and kidney; When sweating, electrolytes such as sodium and potassium in the body are lost with sweat, resulting in disorders of the nervous system and muscle system, muscle weakness, muscle spasm and other symptoms, and even the decline of exercise ability, causing people to feel serious fatigue.
causes calcium loss
excessive sweating can easily lead to a large loss of calcium in the human body. A person who sweats normally every day will damage about 15 mg of calcium, but if he sweats too much and the loss of calcium exceeds 30% of the total calcium, it is easy to lead to hypocalcemia, cramps and muscle convulsions. If this is the case for a long time, it is easy to lead to adult chondropathy and bone fracture.
pay attention to rehydration
what to supplement: Generally speaking, if you don't sweat much, you can supplement common drinks, such as mineral water, boiled water, tea, carbonated drinks, fruit juice, mung bean soup, milk, sports drinks, etc.
if you sweat a lot, you'd better supplement sports drinks, salt water, vegetable soup, etc. containing a certain amount of electrolyte. Do not drink boiled water alone when sweating heavily, so as not to cause hyponatremia.
replenishment amount: the principle of replenishment amount is: how much is lost, how much is replenished. So, how do you know the amount of lost sweat? Generally, according to the weight loss after sweating, we can roughly know the amount of lost body fluid, and ordinary people can also supplement according to the degree of thirst. Supplement body fluids should be small for many times, that is, supplement 100 ~ 200 ml each time, and don't drink too much.
when to replenish: replenish fluids before, during and after exercise. People are used to rehydration during or after exercise, but often ignore rehydration before exercise. If you want to maintain the best physical condition, you should always maintain the balance of body fluids and avoid dehydration, even slight dehydration. Therefore, according to the specific situation, rehydrate before, during and after exercise.
rehydration principles for different groups of people sweating during exercise
teenagers: if you sweat a lot during exercise, such as 0.5 ~ 1 liter, you can supplement sports drinks containing electrolytes and sugar.
the elderly: the elderly generally do not exercise much and sweat much. Some people are also accompanied by some chronic diseases. There is no need to supplement sports drinks. They can supplement mineral water, boiled water, tea, mung bean soup, milk, etc.
obese: for obese people, one of the purposes of exercise is to lose weight and consume excess energy reserves in the body. Therefore, do not supplement drinks containing energy substances. If you sweat a lot, you can supplement sugar free drinks containing electrolytes.
patients with hypertension: Patients with hypertension should avoid high-intensity exercise to prevent large fluctuations in blood pressure; If you sweat a lot, you should supplement drinks with low sodium ion concentration to prevent the negative impact of excessive sodium ion intake on blood pressure.
diabetic patients: diabetic patients should have regular, long cumulative low intensity exercise to help control blood sugar. At the same time, avoid high-intensity exercise to prevent the sharp fluctuation of blood glucose. If you sweat a lot, you can supplement low sugar or sugar free drinks to avoid the damage caused by the rapid rise of blood sugar.