Be wary of 7 adverse symptoms during exercise

　　Just like the celestial bodies are constantly in motion, human life also depends on movement! Movement is exercise A very effective way to relieve stress and improve your health. But some people will experience some adverse symptoms after exercising. Symptoms include loss of appetite, muscle pain, headache, dizziness, nausea and vomiting. There is a reason behind each of these symptoms that requires targeted treatment. Let’s take a look at some common adverse symptoms after exercise.

　　1. Feeling tired . It is normal to feel tired after exercise, but if fatigue lasts for 2-3 days or longer, it may be the result of overexertion. At this time, you need to temporarily stop exercising to allow the body to fully recover.

　　2. Muscle pain . Muscle pain after exercise is normal due to the accumulation of lactic acid, but if the pain lasts for 3-4 days or longer, it is necessary to reduce the intensity of exercise. If it is serious, you should stop exercising immediately and do massage, physical therapy, etc. at the same time.

　　3. Loss of appetite . It is most likely caused by excessive exercise, which overstimulates the body and inhibits the digestive center in the brain. At this time, attention should be paid to the nutrition and combination of the diet.

　　4. Nausea and vomiting . If it is not caused by diet, it is mostly caused by excessive physical exercise and lack of oxygen. Exercisers should choose an appropriate exercise plan based on their own physiological conditions, start with a small amount of exercise, and progress step by step.

　　5. Headache and dizziness . This situation generally occurs when doing some strenuous movements. It is mainly related to changes in blood pressure and low oxygen content in the blood. It is recommended that people with poor physical fitness choose sports that suit them according to their own conditions.

　　6. Thirst . It is normal to feel thirsty after heavy exercise, but you should pay attention to replenishing water in time before, during and after exercise. Especially after exercise, it is best to drink some salty drinks or water.

　　7. Mental depression . The original intention of fitness should be to relieve stress and make the body and mind happy. However, if mental depression occurs during exercise, you should actively self-regulate and reduce the amount of exercise.

　　What should men pay attention to when exercising?

　　Exercise time should be appropriate

　　For beginners and those with a heavy workload, it is advisable to do it three times a week, 1-1.5 hours each time, but each exercise should include all parts of the muscle group. Those who insist on exercising every day can divide the muscle group into two parts and practice every other day to ensure that the muscles can effectively recover. For example: practice shoulders, abdomen, and chest today, and practice back, arms, legs, etc. tomorrow.

　　It is best to fix the exercise time

　　Try to arrange each exercise at the same time as much as possible, so that you can develop good exercise habits and help form conditioned reflexes in the body's internal organs. Do not exercise one hour after meals and one hour before going to bed, otherwise it will affect digestion and sleep. The best time for physical strength is generally between 15:00-20:00, which can be considered as the main exercise time.

　　The amount of load depends on your physical strength

　　Generally speaking, the effective number of times for developed muscle mass is 8-12 times, at least no less than 8 times. This number should be used to try your best. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength. That is, the most effective number of times to use this load is to use a heavy load, no more than 5 times. The most effective number of times to develop endurance and reduce fat is to do 20 times with a small load. The fat in the waist and abdomen should be reduced even until you can no longer do it.