At the Beijing Winter Olympics, the sassy demeanor of the Winter Olympic athletes left a deep impression on everyone.
Topics such as "You are the male model team of curling" and "The figure under the ski suit" have been trending on Weibo, and many people yearn for the athlete's bodybuilding and mental outlook.
However, clinicians remind us that a good figure is acquired over time and gradually, and without a quick fix, it is even more inadvisable to make a surprise exercise.
Today, let's talk about the damage that assault fitness will cause to the body, and how to grasp the "degree" of exercise is beneficial to health.
Bump fitness is tantamount to "overeating"
Assault fitness refers to the inability to exercise regularly due to a tense life rhythm or lack of exercise habits, but can only "plug in" or focus on fitness on weekends.
To put it more vividly, it is "basically motionless on weekdays, fully mobile on weekends, and basically sore on Mondays".
Experts pointed out that although being too lazy to exercise is not good for the body, assault sports are more harmful to the body, which is tantamount to "overeating".
Modern medical research has also found that for those who cannot persist in exercising for a long time, occasional intense exercise will aggravate the wear and tear of human organs, damage to tissue functions, and even endanger life.
"Weekend exercisers" have experienced 5 days of office status, and their bodies have adapted to this rhythm. Suddenly, they focus on exercising on weekends. Instead, they break the established physiological and body balance, and the consequences may be worse than not exercising.
The so-called fitness effect is mainly the result of the accumulation of exercise traces.
Workout marks are benign stimuli that remain on the body after exercise.
If the exercise interval is too long, the next exercise will only be carried out after the traces of exercise disappear, which is equivalent to starting from the beginning for each exercise, with little effect. If the amount of exercise is excessive, it will also cause physical damage.
Even people who have been in fitness for a long time should not suddenly increase the amount of exercise and try more confrontational exercises.
Because once you are tired, your immunity will inevitably decline, and your body will inevitably have problems.
For those who do not have fitness habits, when starting to exercise, they must pay attention to controlling the amount of exercise, step by step, the scientific exercise frequency is 3-5 times a week, and the exercise intensity is appropriate to relieve the fatigue after exercise.
Unrelieved fatigue or hormonal imbalance
A common effect of blitz fitness on the body is imbalanced hormone levels.
After exercising, any phenomenon such as insomnia, hair loss, irritability (anxiety), unrelieved fatigue, and menstrual disorders indicates that there is an imbalance of hormone levels.
When people experience a large amount of exercise, they often feel tired and even do not want to move, which is caused by the inhibition of endocrine.
Usually, it is the pituitary gland that controls the secretion of hormones in our body. When there is excessive exercise, the function of the pituitary gland will be inhibited, thereby affecting the secretion of hormones. People's intuitive feeling is physical fatigue.
Under normal circumstances, exercise will cause the body to secrete endorphins, bringing a feeling of relaxation and pleasure, which may last for a few hours or days. This is one of the reasons why many sports people are addicted to exercise.
However, if after the exercise, there is no such relaxed and pleasant feeling, but rather uncomfortable and tired, it means that the exercise is too much.
In general, the appearance of imbalanced hormone levels reflects that the nervous system is too tired, not the real physical fatigue. It is recommended to appropriately reduce the amount of exercise, adjust the frequency of exercise, prolong sleep time, and do something that can relax your mind, such as playing games. , watching movies, etc., usually the symptoms will disappear within a week or two, and then resume sports as the situation dictates.
4 situations that are prone to cause exercise-induced abdominal pain
Exercise-induced abdominal pain is a common occurrence, especially among people who are on a bout of fitness.
In medicine, stomach pains that often occur in the process of fitness are classified into this category.
There are probably 4 reasons for this.
1. Gastrointestinal cramps This pain occurs in the upper abdomen.
If a person eats too much before exercising, or eats foods that can cause flatulence, such as radishes, potatoes, and chestnuts, it may cause abdominal pain.
2. Insufficient preparations and intense exercise without warm-up activities will lead to serious discomfort in the function of internal organs, which is an important reason for abdominal pain.
3. Disordered breathing rhythm Due to the lack of exercise experience, people who are in the gym are prone to make such a mistake: gasping for breath after exercise.
This is not allowed, the breathing rate is too fast, coupled with a lot of air to stimulate the airway, it will cause the diaphragm to spasm.
4. Rectus abdominis spasm is rare, but it is also one of the causes of abdominal pain after exercise.
This situation mostly occurs during vigorous exercise in summer. Due to the loss of a large amount of water and salt, metabolic disorders in the body, coupled with fatigue, eventually cause spastic pain in the rectus abdominis.
Dyspnea during exercise is not necessarily hypoxia
The emergency department once saw a patient who had difficulty breathing and asked for oxygen, but his fingers were curled unnaturally.
An experienced doctor can see that it may not be as simple as hypoxia, and it turns out that it is respiratory alkalosis.
It turned out that the patient had just come out of the gym and said that after running 3000 meters, he suddenly felt short of breath, breathless, chest tightness, trembling fingers, and thought he was too tired and hypoxic.
In fact, this is a typical manifestation of respiratory alkalosis. The reason is that people "hyperventilate" exhale too much carbon dioxide through the mouth, and there is not enough carbon dioxide in the body to combine with water, resulting in reduced carbon dioxide production, alkali can not be neutralized, and then cause alkalosis.
When it comes to hyperventilation, many people understand that there is too much gas in the stomach or too much farting, but it is not, it is a phenomenon of abnormal regulation of the respiratory central system.
Every year, there are many patients admitted to the emergency department with respiratory alkalosis caused by hyperventilation due to improper fitness. Severe cases can lead to acute heart failure. It is necessary to cooperate with ventilator-assisted ventilation to stabilize the condition, which shows the danger of this disease.
When exercising, whether it is aerobic training or anaerobic training, it is necessary to cooperate with the correct breathing method to achieve the best fitness effect. Improper breathing method will lead to some abnormal phenomena in the body.
For example, deep and accelerated breathing, labored breathing, chest tightness with a feeling of oppression or suffocation, numbness at the ends of the limbs and face, and "chicken feet"-like twitching of the hands and feet are all manifestations of hyperventilation.
From a clinical point of view, the duration of an acute episode of hyperventilation is about 10 minutes to 30 minutes, and in severe cases it can last for more than an hour.
The best solution to this situation is to cover the mouth and nose with a plastic bag for breathing, which can increase the blood carbon dioxide content and reduce the exhalation and loss of carbon dioxide.
Too little carbon dioxide in the blood can reduce blood flow to the brain and heart muscle and induce respiratory alkalosis.
With this emergency treatment, most patients' symptoms can be relieved quickly, but don't forget to go to the hospital for standardized diagnosis and treatment.
Excessive exercise beware of rhabdomyolysis
Ms. Zhang, who is in her 20s, went to the gym for spinning training in order to train her lower body muscles. After more than 10 minutes of fast and high-intensity riding, she felt soreness in her lower limbs. She didn't care much, and went home after the training.
At night, her legs felt more tired.
After getting up the next day, Miss Zhang had developed general weakness and difficulty in walking.
Soon after, the symptoms of swelling of the legs appeared, and the color of the urine turned into soy sauce.
Realizing that the situation was not good, she hurriedly went to the doctor. After an examination, the creatine kinase in the blood was as high as 13080IU/L. She was diagnosed with acute rhabdomyolysis and admitted to the intensive care unit.
Doctors say she is at risk of kidney failure if she delays.
Many people have seen the disease name "rhabdomyolysis" on the news, and most of them are related to excessive fitness.
Judging from the cases admitted to the emergency department, such fitness patients are usually people who have not exercised for a long time, and occasionally exercise too much.
The scary thing about this disease is that it has an acute onset, seriously endangers kidney function, and if not treated in time, it will turn into kidney failure, resulting in irreversible consequences.
Rhabdomyolysis refers to a series of striated muscle damage caused by a variety of inherited or acquired diseases affecting the rhabdomyocyte membrane, membrane channels and their energy supply, changes in the integrity of the cell membrane, cellular contents (such as myoglobin, creatine kinase, small Molecular substances, etc.) leakage, often accompanied by acute renal failure and metabolic disorders.
The etiology is very complex. Common causes include excessive exercise, muscle crush injury, ischemia, metabolic disorders, extreme body temperature, drugs, poisons, autoimmunity, and infections.
Why does striated muscle dissolve?
There are 639 muscles in the human body, accounting for almost 40% of the body weight.
Every movement of the body requires the participation of muscles, and striated muscles are bound to be used when exercising.
In layman's terms, the "lean meat" on the body is striated muscle.
If the cells of the striated muscle are damaged due to extrusion, exercise, drugs, etc., the cell wall is damaged, and the cell content flows out, just like "dissolved".
When these substances come to the kidneys through the circulation, the kidneys find that they do not "recognize" these substances and have no way to absorb and decompose them, so they can only be excreted together with the urine, forming the so-called "soy sauce-colored urine".
Self-test whether suffering from rhabdomyolysis, three phenomena can be observed: soy sauce-colored urine (cola urine), muscle tenderness (unable to relieve), muscle weakness.
If one of them occurs, seek medical attention immediately.
The disease is treated aggressively at an early stage, and most patients have a good prognosis.
Although the data shows that the incidence of rhabdomyolysis is only 22/100,000 people, for the purpose of prevention, we still advise everyone not to make a sudden exercise, but to do it gradually.
Bai Yu (author unit: Xuanwu Hospital)
health reminder
Moderate exercise "7" points
1. Avoid overdoing it
Moderate exercise focuses on the combination of work and rest. Exercise activates the body and rest repairs the body. Both are indispensable.
2. Choose the right item
If it is to relieve daily physical fatigue and relax, you can choose fun and relaxing sports, such as playing badminton or jogging.
3. Be aware of individual differences
Arrange exercise according to your age, gender, health status, and different living habits, and exercise within your ability.
Those who have exercise habits and good physique can choose moderate-intensity exercise, while those who exercise rarely or occasionally, try to start with low-intensity, easy-to-follow exercise.
4. Actions should be standardized
It is best to have a special person guide or understand the essentials and knowledge of sports in advance.
Because irregular movements can cause accidental damage to joints, muscles, ligaments, etc., standard movements are an important basis for preventing sports injuries.
5. Develop good exercise habits
Be sure to stick to the warm-up before exercise and the stretching after exercise, and control the total amount of exercise at one time.
Usually exercise 3 days a week, you can achieve the maximum training effect.
6. Reasonable arrangements for rest and diet
After exercising, the body is overdrawn, and muscle cells are damaged in large quantities. It is necessary to take adequate rest to promote body recovery and muscle growth.
Eating well will also help the body to recover quickly, and the diet should be balanced and varied.
7. Focus on gradual progress
Movement focuses on gradual progress, and it is not advisable to rush for success. Any changes in the human body will take time.
Moreover, the primary purpose of fitness is health, and if it is too harsh on the body, the result will be counterproductive.