Excessive exercise=health killer? Three signals remind you to stop

Why did my knees start protesting and my emotions become increasingly irritable when I was sweating profusely for the sake of my health? When exercise shifts from decompression to physical burden, your muscles and joints may be sounding warnings. The signals hidden in the soreness and sleep quality are more worthy of attention than the body fat scale in the gym.

1. Don't ignore the distress signals sent by the body

1. Persistent joint pain

Mild muscle soreness after exercise is a normal phenomenon, but if there is continuous pain or dull pain in the knee joint, ankle joint and other areas for more than three days, it indicates that the cartilage or ligaments have been overloaded. Especially when the joints become soft when going down stairs, and when standing up after prolonged sitting, there is a sudden sharp pain, which are typical signs of overuse injury.

2. Abnormal increase in resting heart rate

When waking up in the morning, hold down your wrist with your fingers and measure. If you find that your resting heart rate is more than 10 beats per minute faster than usual for three consecutive days, it means that your body has not recovered from fatigue. The heart is like an engine that continuously presses the accelerator, and this compensatory state significantly increases the risk of sudden death.

3. A cliff like decline in sleep quality

Despite being so tired that their eyelids are fighting, they are unusually alert when lying down or wake up frequently in the middle of the night. Excessive exercise can cause sustained excitement of the sympathetic nervous system, high levels of cortisol, and a possible 40% reduction in deep sleep time.

2. Abnormal Changes in Emotions and Appetite

1. After exercise, the mood actually decreases

The dopamine that should have been released is gone, and after practicing, I just want to collapse and daydream, losing patience with daily tasks. This is a manifestation of neurotransmitter disorder, like a battery drained of energy, making even simple decisions feel laborious.

2. Appetite fluctuates like a roller coaster

Suddenly becomes extremely thirsty for carbon water Looking, or feeling nauseous upon seeing food. Excessive consumption can put the body into survival mode, either by desperately storing energy or directly shutting down digestive function, and even the basal metabolic rate may decrease by 15%.

3. Fitness becomes a compulsive behavior

Running in the rain even on rainy days, and sticking to iron massage even when caught cold or fever. When exercise transforms from enjoyment to a necessary task, psychological dependence has surpassed physiological needs, which completely goes against the original intention of a healthy lifestyle.

3. Scientifically adjust the exercise plan

1. Use the dynamic recovery strategy

to stop all high-intensity training and use low impact sports such as foam axis relaxation and swimming instead. Taking a complete two-day break every week is not laziness, but rather an opportunity for muscle and fascia reconstruction. Collagen synthesis takes more than 48 hours.

2. Recalculate exercise intensity

Wear a heart rate monitor to ensure that the heart rate during aerobic exercise does not exceed (220 age) x 0.7. After strength training, if the muscle tremors for more than 30 seconds, the weight should be reduced and the interval between each movement should be extended to 90 seconds.

3. Establish a physical feedback diary

to record daily morning pulse, sleep duration, and emotional state, using data instead of feelings. When three indicators are continuously abnormal, immediately initiate the recovery program, which is more reliable than any fitness coach's schedule.

Exercise should be a fuel for life, don't let it become a black hole that consumes health. Before the next exhaustion, remember to listen to the sounds your body makes and press the pause button at the right time. Only smart people who truly understand fitness. Starting today, make recovery an important part of your training plan.