Wang Shi is a 35-year-old white-collar worker who has always adhered to a healthy lifestyle, jogging 5 kilometers every morning and evening, and going to the company gym for half an hour during his lunch break, and his colleagues envy his self-discipline and perseverance.
But recently, Wang Shi found that his physical condition was not as good as he imagined: first he had a cold and fever, and then he had stomach pain, insomnia and other symptoms, and his sick leave was several days longer than in previous years.
Wang Shi decided to go to the hospital for a comprehensive physical examination, and after the physical examination report came out, Wang Shi took the report and consulted the family doctor, Dr. Li.
Dr. Li carefully read the report and asked, "Wang Shi, is your usual exercise intensity and time a little too much?" I see that your heart rate and blood pressure are high, and the blood routine shows an elevated proportion of neutrophils, which indicates that you may be in a state of excessive fatigue and sub-health. "
Wang Shi was stunned for a moment, recalling that he was sweating profusely after every exercise, feeling very tired, and sometimes even dizzy and nauseous, he asked Dr. Li: "I always thought that the more exercise, the better, but now it seems that I was wrong?" So how do you exercise properly to keep fit?"
Dr. Li smiled and patiently explained: "Moderate exercise is indeed good for health, but excessive exercise can be counterproductive, when we exercise, the body will be in a state of stress, sympathetic nervous system excitement, heart rate and blood pressure increase, and the secretion of stress hormones such as adrenaline and cortisol will increase."
In a short period of time, this stress response helps to mobilize physical energy and enhance cardiopulmonary function, but if you are in a state of high-intensity exercise for a long time, the continuous stress response will damage the body, cause fatigue, decreased immunity, and lead to various health problems.
Reasonable exercise prescription should follow the principle of 'three degrees': that is, moderation, gradual progress and individualization, moderation is to control the intensity of exercise at a moderate level, generally 60%-80% of the maximum heart rate is appropriate, after exercise to feel mild fatigue, do not pursue exhaustion.
Gradual progress refers to the gradual increase in the amount of exercise, increasing by about 10% per week, so that the body has the process of adapting, individualization is to develop an exercise plan for different people, to consider age, gender, basic physique and other factors, can not be generalized.
In addition, while exercising, we should also pay attention to diet, sleep and psychological balance, eat a light and balanced diet, and supplement enough high-quality protein, complex carbohydrates, good fats and trace elements to provide energy and nutrition for exercise.
Sleep should be sufficient and regular, 7-8 hours a day, so that the body can be fully rested and repaired, the mind should be relaxed and optimistic, learn to release pressure, maintain a positive mood, only the physical and mental coordination, exercise can achieve the effect of strengthening the body. "
Wang Shi suddenly realized that there were many problems with the way he exercised in the past.
He decided to follow the doctor's advice and develop a scientific exercise plan: 3-5 times a week of moderate-intensity aerobic exercise such as jogging and swimming, 30-60 minutes each time; 2-3 times a week for strength training such as push-ups and sit-ups, 8-12 sets each time; Do some flexibility stretches such as yoga every day, holding each movement for 15-30 seconds.
At the same time, pay attention to a balanced diet, go to bed early and get up early, maintain an optimistic attitude, after a few months, Wang Shi found that his physique has been significantly enhanced, his immunity has improved, his energy is more abundant, and his work efficiency and quality of life have also been significantly improved.
Many people simply equate exercise with health, thinking that the more exercise, the more beneficial it is, but ignore the "degree" and "method" of exercise, excessive exercise not only can not achieve the purpose of strengthening the body, but will cause fatigue, immunity decline and other problems, and ultimately damage physical and mental health.
This reminds us that when exercising, we must learn to master the principle of "moderation, gradual progress and individualization", moderate exercise, moderate intensity, sweating and slight shortness as the degree, and avoid exhaustion; Gradually increase the amount of exercise, increasing by about 10% every week, so that the body can gradually adapt.
Individualized exercise prescription should consider individual differences such as age, gender, and physique, and should not be blindly compared, and at the same time, it is necessary to do a good job in daily conditioning such as diet and sleep in order to achieve the best effect of exercise.
In addition, the case also reflects the one-sided understanding of health by some people, focusing only on exercise and ignoring other health factors such as nutrition, rest, and psychology, which is incomplete.
True health should be a state of physiological, psychological, and social adaptation, and require a multi-pronged approach of diet, exercise, sleep, and emotion to achieve the harmony and unity of body and mind.
In short, this case gives us a good warning: sports are a "double-edged sword", and the key is to master the "degree".
Only by following science, different from person to person, and focusing on comprehensive conditioning, can exercise truly become a ladder to health, and everyone should establish a correct health concept, learn to exercise intelligently, and open a new chapter of healthy life.