Zhang Ming is a 57-year-old retired engineer who has been actively involved in various sports activities for a long time, hoping to keep his body active and healthy through sports. Every morning, he goes for a run in the park and competes in badminton on weekends. In the beginning, this positive way of exercising made him feel very excited, and his physical fitness gradually improved, and his energy was refreshed. However, as time went on, he began to feel some physical discomfort that gradually affected his daily life.
At first, Zhang Ming just felt a little tired when he woke up in the morning, thinking that it was because he went to bed late. But when the tiredness gradually worsened and the recovery time after exercise became longer, he began to worry. After a few months, he noticed a noticeable decline in sleep quality, tossing and turning all night, and waking up in the morning feeling tired. What worries him even more is that what used to be an occasional small cold has now turned into a frequent respiratory infection.
Zhang Ming did not immediately link these symptoms to his exercise habits. Until one day, he sprained his ankle during a badminton match, and the doctor told him that it could be related to overexercise. After a detailed examination, the doctor confirmed his suspicions - excessive exercise intensity and frequency had taken a toll on his body. Zhang Ming began to realize that excessive exercise not only caused him physical distress, but also affected his quality of life and mental state.
Zhang Ming's experience is not unique, as more and more people are paying attention to the impact of exercise on health as health awareness increases. However, many people overlook an important fact: not only is exercise good for health, but excessive exercise can also have negative effects. Through Zhang Ming's story, we can see that if the "degree" of exercise is not well mastered, it may cause damage to health. Therefore, it is crucial for everyone to understand the symptoms of excessive exercise and master the correct way to exercise.
Definition of excessive exercise
Excessive exercise is when the body does not exercise more than the body can tolerate, resulting in a lack of recovery or health problems. This phenomenon is common among people who have a high pursuit of sports, such as athletes, fitness enthusiasts, etc., but in reality, anyone can experience excessive exercise without knowing it.
When defining excessive exercise, we need to consider two aspects: the amount of exercise and the intensity of exercise. Exercise refers to the total amount of exercise performed over a certain period of time, usually measured in time or number of times. For example, running more than 10 hours a week or doing more than two hours of high-intensity exercise a day can lead to overexercise. Exercise intensity involves the intensity of each exercise, including heart rate, exercise load, etc. If the intensity of each exercise is too high, beyond the body's tolerance range, it can also trigger symptoms of excessive exercise.
The body's response to exercise has its individual differences. Age, gender, health status, exercise base, etc., can all affect an individual's exercise tolerance. Therefore, the criteria for excessive exercise are not set in stone, but vary from person to person. For example, a younger person's body may be more adapted to high-intensity training, while an older person may need a longer recovery time.
The effects of excessive exercise are not limited to physical fatigue and muscle soreness, but can also lead to a wide range of health problems. Long-term excessive exercise can interfere with the body's physiological balance, increase the burden on the immune system, lead to sleep disorders, and even trigger mental health problems such as anxiety and depression. In women, excessive exercise can affect menstrual cycles and fertility, and in men, testosterone levels and sexual function can occur.
In addition, excessive exercise can also lead to sports injuries, such as muscle strains, joint sprains, etc. These injuries not only increase physical suffering, but can also lead to long-term interruptions in exercise, further deteriorating physical health.
Identify and assess excessive exercise
Self-assessment: Detect signs of excessive exercise
The first step in identifying excessive movement is to understand how your body actually responds. First, keep track of how much you're exercising and how hard you're doing. Mark the type, time, intensity, and feeling of exercise in your exercise log every day. This detailed recording helps to spot if the body is showing signs of over-movement. The following are common self-assessment tools and methods:
Use of the exercise log
An exercise diary can help track your body's response after each workout. If you find yourself taking longer to recover in a short period of time, or if you continue to feel fatigued, this could be a warning sign of overexercise. It is recommended to check the journal once a week to summarize whether you have persistent tiredness, decreased exercise performance, etc.
Impression recording and scoring
Regularly record how you feel after exercise, including fatigue, sleep quality, mood swings, etc. If these feelings don't improve with proper recovery, your exercise program may need to be reevaluated. Using a simple scoring system, such as rating fatigue on a scale of 1 to 10, can help quantify your recovery status.
Professional Evaluation: Seek medical advice
When a self-assessment reveals an abnormality, a professional assessment can provide a deeper understanding. Regular physical examinations and evaluations by exercise specialists are effective ways to prevent and identify excessive exercise. The recommendations are as follows:
Physical examination and exercise test
Get regular physical exams, especially after increasing the intensity of your exercise or changing your exercise plan. Exercise tests can assess your cardiorespiratory fitness, muscle strength, and recovery. These test results can help determine if you're overtraining and how to adjust your training regimen.
Consult a sports medicine specialist
Sports medicine specialists can provide professional assessment and advice. They can use fitness tests and health checks to determine if there is a risk of overexercising, and provide a personalized exercise plan and adjustment recommendations based on your specific situation.
Plan your exercise program wisely: Increase the intensity gradually
The key to preventing excessive exercise is to develop a scientific exercise plan. Gradually increasing the intensity and duration of exercise can effectively reduce the risk of overexercise. Here are some practical suggestions:
Develop a progressive exercise regimen
Avoid sudden increases in exercise intensity or time. The amount of exercise per week should be gradually increased, such as by 10% per week in terms of duration or intensity. This gives the body time to adapt and reduces the risk of overexercising.
Set reasonable rest and recovery time
Make sure you have enough rest each week so that your body can recover. For high-intensity training, it is recommended to schedule at least 1-2 days of complete rest per week, or low-intensity recovery exercises such as walking or yoga.
Scientific Diet & Hydration: Supports the body's recovery
Diet and hydration are essential for recovery after exercise. Ensuring adequate nutrient and hydration can help your body better adapt to the load of exercise. Here are some recommendations for diet and hydration:
Eat a balanced diet
Adequate protein, carbohydrates, and healthy fats should be supplemented after exercise to aid muscle recovery and energy replenishment. Especially after strenuous exercise, consuming foods that contain high-quality protein, such as lean meats, eggs, or soy products, can promote muscle recovery.
Stay hydrated
Maintaining adequate water intake is essential for the body's recovery. Hydration should be replenished in time during and after exercise to avoid dehydration. For prolonged or high-intensity exercise, consider drinking electrolyte-containing beverages to replace minerals lost through sweating.
Pay attention to your body's signals: adjust your movements in time
The most important thing is to learn to listen to your body's signals and adjust your exercise plan in time when there are signs of over-exercise. Here are some tips for dealing with excessive exercise:
Adjust the intensity of exercise at the right time
When you feel persistent fatigue or pain, you should immediately reduce the intensity of your exercise or pause your training. This prevents further physical damage and gives the body enough time to recover.
Seek medical help
If symptoms do not improve despite adjusting the exercise program, it is advisable to seek medical help promptly. Your doctor can provide further tests and treatments to help you recover and adjust your exercise regimen.
Through a scientific exercise plan, reasonable rest and diet, and sensitive response to body signals, you can effectively prevent and respond to excessive exercise and maintain a healthy lifestyle.