Consequences of too much exercise What to eat for too much exercise

Consequences of too much exercise What to eat for too much exercise

In daily life, many people pay attention to the process of exercise, but ignore what are the consequences of excessive exercise? Excessive exercise can lead to phenomena such as affecting endocrine and causing anemia. What do you eat if you have too much exercise? Let's take a look at the performance of too much exercise.

Consequences of excessive exercise

affect endocrine

Excessive exercise or long-term exercise will affect the body's endocrine. It can cause hypothalamic-pituitary-gonadal axis function inhibition, decreased blood testosterone levels, manifested by poor excitability, decreased awareness of competition, and slow recovery of physical strength; women have been doing this for a long time , Can also cause irregular menstruation.

cause anemia

For a long time, after a large amount of exercise, a large amount of perspiration will also excrete the iron in the body. This will increase the incidence of exercise anemia for a long time. This anemia is mostly iron deficiency anemia, which is manifested as strenuous exercise. After the back is pale, dizzy, weak in limbs, and lethargic, it is recommended to supplement vitamin C before and after exercise.

increase fatigue

Excessive exercise for a long time will increase the fatigue of the human body. It is the function of the body that is affected, especially when the energy consumed by body exercise is not balanced with the energy taken by the body, it will affect the body's normal metabolism, and the body will lose weight, lose weight, and decrease resistance.

Sports Injury

If a person who does not exercise for a long time, or does not usually exercise too much, suddenly increases the amount and degree of exercise, it is easy to cause sports injuries. In the light, it will cause muscle soreness, and in the severe case, it will cause muscle strain. To the effect of exercise, it damages the health of the body.

What do you eat for too much fitness?

1, supplement liquid food

If juice, porridge, soup, and more watery fruits and vegetables (such as tomatoes, grapes, oranges, watermelons, lettuce, and cucumbers). These liquid foods contain a lot of water and vitamins, which quickly help the body to be replenished.

2, foods containing high protein

If the human body consumes too much calories, you will feel tired, so you should eat more protein-rich tofu, lean meat, fish, eggs, etc.; of course, you should not blindly add protein, and don’t just eat meat instead of other foods. Will only get the opposite effect.

3, eat more alkaline foods

Eat more alkaline foods such as fresh vegetables, fruits, soy products, milk, and animal livers that are rich in protein and vitamins. After these foods are digested and absorbed by the human body, they can quickly reduce blood acidity, neutralize and balance them to weak alkalinity, thereby eliminating fatigue.

4. Potassium-containing foods and vitamins

Potatoes, bananas, oranges, orange juice and raisins are rich in potassium and vitamins B and C, which help to process the accumulated metabolites in the human body as soon as possible. Therefore, eating foods rich in vitamins B and C can relieve fatigue.

Excessive exercise performance

1. Excessive physical fatigue

Physical fatigue after exercise is normal. When the amount of exercise is normal, although a person will feel fatigue, it will disappear after a period of rest. However, if the fatigue phenomenon continues for 2-3 days or longer, it may be the result of a large amount of exercise. At this time, you need to temporarily stop exercising to allow your body to fully recover.

2, muscle pain

Lactic acid accumulates after exercise, and muscle pain is normal. Generally, it can be recovered after 1-2 days. The pain lasts for a long time. If the pain does not recover for a long time, it may be that the exercise intensity is too high, which causes muscle strain. Exercise intensity. It is recommended to stop exercising, massage and physiotherapy the strained part.

3, loss of appetite

Excessive exercise and excessive stimulation of the body may inhibit one's own appetite, leading to loss of appetite, excessive exercise, hypoxia, and nausea and vomiting.

4, dizziness and headache

Excessive exercise, the body consumes too much oxygen, and the brain does not supply enough oxygen. In severe cases, it will lead to hypoxia, and the blood pressure of the body will also change as a result. The body may have dizziness, headaches, poor breathing and other discomfort symptoms.

Does exercise affect menstruation?

Excessive exercise will affect menstruation.

Generally, adolescent women are in the developmental stage, so they are very active. But they don't know that excessive exercise is harmful to their bodies. For example, it is common to affect the normal menstrual cycle. Therefore, excessive exercise of adolescent girls will also have menstrual disorders, so we must pay attention to it. Too fast weight loss and excessive mental stress during heavy exercise will cause the levels of catecholamine estrogen and β-endorphin to increase. These substances act on neurotransmitters and affect the release of gonadotropins. If the gonadotropin cannot be released normally, the follicle stimulating hormone and luteinizing hormone cannot be released normally, which will affect the ovulation function of the ovary, menstruation will become thinner and less, and even amenorrhea will occur.

Conclusion: We all know that exercise has many benefits, which can help blood circulation, strengthen physical fitness, improve immunity, and lose weight. However, exercise should also be moderate, not the greater the amount of exercise, the better. So, the above is the content introduced by the editor, friends who like sports should know not to exercise too much.

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Exercise thin arm exercises to eliminate annoying goodbye meat

Thin arm is the best way to exercise, many girls have butterfly arm trouble, how thin arm is the most effective? Here are 5 groups of the most effective lean arm exercises to help you tighten your arm muscles and fight off flabby muscles

Exercise ball

A: Put the lower leg on the fitness ball, extend your hands straight, open the shoulder as wide, hold your hands on the ground, and keep your back straight.

B: Bend your elbow so that the upper body falls to the maximum you can bear.

For 60 seconds, repeat 10-12 times for each group, and make 3 groups.

Single arm up lift

A: Stand in a standing position, open your legs and shoulder width, hold dumbbell with both hands, and bend your elbow up to make dumbbell and ear at the same horizontal line, palm facing forward.

B: Raise your left hand up and straighten, so that the arm is slightly forward to the face and the lower body remains motionless. Go back to action a and repeat with your right hand.

For 60 seconds, repeat 10-12 times for each group, and make 3 groups.

Pull ring movement

A: Sit in a chair, hold the suspender in both hands (or elastic rope instead), with the palm facing down, and the upper arm on both sides of the ear.

B: Lower the head and pull down the suspender firmly to make it behind the head.

For 60 seconds, repeat 10-12 times for each group, and make 2 groups.

Pull the rod up

A: Lie back, keep your body straight, legs close together, hold the crossbar with both hands slightly wider than your shoulder.

B: Use arm strength, slowly lift up the body, try to make chest close to the crossbar. Tighten your abdomen and keep your body straight.

For 60 seconds, repeat 10-12 times for each group, and make 3 groups.

Single arm extension

A: Standing posture, waist bent, upper body slightly forward, hands holding dumbbell, bending elbow into 90 degrees, placed on both sides of the waist, palm relative.

B: Slowly extend your right arm back and lift it up as much as possible so that it is parallel to the ground. Then go back to your original position and change your left hand.

Keep for 60 seconds, repeat 10-12 times on each side, and make 3 groups.

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How long can you see the effect of fitness

How long can you see the effect of fitness

Many people want to exercise today and lose weight tomorrow! Yeah! Just think about it, but this kind of fantasy will happen at the beginning of fitness. The other thought, "I'm not going to be a fitness expert. I'm happy to be thin! So a few days of easy exercise should be OK.

In fact, reality is reality: I can't run fast, I can't roll my iron, I haven't lost a couple of pounds in the past ten days and a half months, and I don't see a shape in my muscles, so I'm full of great disappointment.

For the above situation often occurs, not only around themselves may also be. The question is, then, how long does it take to see the effect of fitness? The answer to the question is usually 3-6 months, or even longer, that's right!

Why can't we see the effect of fitness?

In short, fitness is the same as reading. To put it bluntly, how much can we absorb depends on ourselves. It's the same in the field of fitness. Many people work hard, but they can't see the effect. They can try to think about their own exercise process

1. Are you dominating the machine and just playing with your mobile phone.

2. Walking on a treadmill at turtle speed

3. Every time I thought, "I won't eat the next meal!" And every meal is amazing.

Maybe if you think about it this way, you'll get the answer.

Secondly, everyone's physical condition is different, so the speed of the replacement of each part of the human body is also different, among which they also play an important role.

For example, stomach cells need a week; skin cells need a month; blood cells need several months, but bone cells need several years. But under normal circumstances, 98% of the cells in the human body will be renewed within six months.

Therefore, if you can treat your body well for half a year, help your body discharge unnecessary wastes effectively and correctly, and give cells the high-quality raw materials they need when they are newborn, you will get a relatively fruitful and healthier body in half a year.

If we give up halfway and can't touch the essence of human body renewal, it is easy to cause bad results.

Is the state of the body particularly important?

Interest is the best friend of action, and it is also suitable for fitness.

1. Try different fitness programs, equipment and methods, or simply put a fat diet, put a good point will show that you maintain interest in fitness, but also change the mood.

2. Do everything will be prepared, before the start of fitness to learn more about fitness related knowledge, and make a plan.

3. And have a reasonable expectation of the results that may be affected, such as: after a period of time, the body has changed, at this time, don't be happy too early, should make persistent efforts, and look forward to the next breakthrough.

4. After the completion of the plan, you can give yourself some feedback, some rewards, and also find some like-minded fitness partners. After all, the road to fitness is very lonely. Several more people encourage and supervise each other, and their confidence will be doubled!

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How to make abdomen curl

How to make abdomen curl

Abdominal curling is a kind of exercise for waist and abdomen. The correct abdominal curling exercise should make use of the abdomen to exert force. Let's see how abdominal curling makes the abdomen exert force? How does roll abdomen avoid neck to send force?

Abdominal roll to let the abdomen force, can adjust their own posture, is the back close to the ground, so the effect is better.

The correct way of abdominal roll is shown in the figure. The correct way to do abdominal roll is to let the abdomen work, so as to really achieve the effect of abdominal muscle exercise. It's suggested that you put your feet on the stool. The size of your legs should be about 90 degrees, and your thighs should be 90 degrees to the ground. Then close your abdomen so that your lower back is close to the ground. In this way, you can exert your strength and correct it.

In addition, it's better to learn abdominal breathing. In anaerobic exercise, exhale to exert force is to tighten the abdominal muscles and complete the movement with the rhythm of breathing.

The right way to breathe when rolling abdomen: exhale when you get up, and all the actions that squeeze to the chest should be exhale, otherwise inhale. Then breathe flat and inhale as you lie down.

How does roll abdomen avoid neck to send force

Roll abdomen with instruments

If you want to avoid the use of neck force in the process of abdominal roll, it is suggested that you can use instruments to roll the abdomen, and you can rely on both hands to pull the instruments forward, which is very suitable for beginners. The specific measures are as follows:

1. Bend your knees, hold the instrument with both feet, and hold the handrail with both hands.

2. Tighten your abdomen, lift your upper body, and keep your elbows as close to your knees as possible.

Put a ball under your chin

If you want to reduce the force of the neck when rolling the abdomen, you can clamp a ball between the chin and the neck, so that you can't bend and stretch the neck, and you can't make the force.

Put your hands to your ears

Most of the time, when doing abdominal roll, the reason why the neck will exert force is to hold the hand to the head and unconsciously exert force in the process of action. Therefore, when doing abdominal roll, it is best to stick the hands to the ear or cross them in front of the chest.

Use the towel

You don't need to lift your body very high when you roll your abdomen. Just leave your shoulder blades, that is, your upper back, off the ground. Fix your neck. You can try clenching your fist with one hand in front of your neck to feel if your neck is up. Do auxiliary roll your abdomen to feel the correct power of your abdomen.

In addition, you can also put a towel under your head, hold both sides of the towel by hand, help your body up when you get up, and keep your eyes looking at the ceiling, so as to avoid neck force and bending to a certain extent.

Enhance the strength of the waist and back

The reason why many people use the strength of the neck to help with abdominal roll is that the strength of the waist and back is not enough to complete the action. Therefore, if you want to avoid neck force, you should also enhance the strength of the waist and back, such as doing flat support, prone two ends up, parallel bars arm flexion and extension, etc.

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When is the best time for abdominal roll

When is the best time for abdominal roll

Abdominal roll has a good weight loss effect, but also if the right time for exercise effect is better, let's see when abdominal roll best? Can I do abdominal roll in the morning? What is the most effective method of thin abdomen?

Abdominal exercise is generally between 16:00-19:00 to do the best effect, but you can adjust according to your work and rest habits.

The right way to roll belly Because in this period, the human body's physical fitness has reached the best, at the peak of metabolism, sports ability has also reached the peak, heart rate and blood pressure have also increased, muscle speed, endurance and strength are also in the best state in this period, in this period of time, the effect of abdominal exercise will get twice the result with half the effort, but also reduce sports injury, the intensity can be higher, muscle strength can be improved The effect of meat growth is better.

Can I do abdominal roll in the morning

It's not suitable to do abdominal exercise in the morning.

Don't do abdominal roll in the morning, especially when you just get up. At that time, the body function is not active, which is not conducive to the decomposition and transfer of metabolites. Moreover, people who are not very good at heart may die suddenly. And doing abdominal roll just after getting up is easy to cause hypoglycemia, dizziness and even coma.

The most effective way to thin abdomen

1： Drink plenty of water and refuse carbonated drinks every day

Mm want to lose weight this summer can not touch drink carbonated drinks and those drinks with high sugar content, they will only let your abdomen drum with a ball like! The correct way is to add white water or water with cellulose before meals every day, which can accelerate gastrointestinal peristalsis and strengthen the body's metabolic capacity. At the same time, drinking water before meals can reduce hunger, thereby reducing food intake.

2： Keep shaking hula hoop for half an hour every day

Hula hoop is a simple and convenient indoor fitness exercise, which has a good effect on reducing abdominal fat, and is deeply loved by many mm. It should be noted that only when the exercise reaches the stage of aerobic exercise can the body store fat and excessive calories be consumed. So every time the exercise time must be maintained in more than half an hour, must not be perfunctory in order to comfort themselves Oh!

3： Drink more milk and soymilk

When it comes to weight loss, many mm think of the most vocabulary is probably dieting, right? Rejecting high protein food and even skipping breakfast is a common practice for many mm. In fact, they like those girls who don't like to supplement protein, because after protein hydrolysis, they get amino acids and enzymes, while fat catabolism is inseparable from amino acids and enzymes. So add a glass of milk or soy milk to breakfast!

4： Abdominal breathing and thin waist method

Abdominal breathing is a kind of thin waist method that can be used in standing, standing, sitting and lying. This simple method can not only stimulate gastrointestinal peristalsis, but also accelerate abdominal fat burning. The specific method is: inhale slowly with the nose, wait until the abdomen is full, hold your breath for a few seconds, and then exhale slowly. Persevere, you will find the magic effect of this method to strengthen your body and prolong your life!

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