What are the hazards of excessive exercise for weight loss

Excessive exercise for weight loss may lead to muscle damage, weakened immunity, endocrine disorders, joint strain, and psychological problems. When the intensity of exercise exceeds the body's tolerance range, a series of physiological compensatory mechanisms will be triggered, which will actually hinder the weight loss effect.

1. Muscle injury

Prolonged high-intensity exercise can cause muscle fibers to tear continuously, exceeding the body's ability to repair. Insufficient rest after exercise may lead to rhabdomyolysis, characterized by oily urine and severe muscle pain. This situation requires immediate medical treatment, and the duration of a single exercise should not exceed 90 minutes in daily life.

2. Decreased immunity

Excessive exercise stimulates sustained secretion of cortisol and inhibits lymphocyte activity. Manifested as recurrent colds and slow wound healing after exercise. It is recommended to schedule 2 days of complete rest per week and supplement with vitamin C and high-quality protein after exercise.

3. Endocrine disorders

Women may experience amenorrhea and decreased testosterone levels in men. This is related to the inhibition of hypothalamic pituitary axis function, accompanied by an abnormal decrease in basal metabolic rate. It needs to be evaluated through hormone testing, and if necessary, traditional Chinese medicine conditioning or hormone replacement therapy should be used.

4. Joint strain

Knee meniscus wear and ankle synovitis are common in people who run excessively. People with a large body weight should avoid jumping sports and choose low impact training such as swimming or elliptical machines. Wearing protective gear during exercise can reduce impact by 30%.

5. Psychological problems

Sports addicts may experience emotional disorders such as anxiety and depression, manifested as compulsive calculation of calorie expenditure. It is recommended to adopt cognitive-behavioral therapy and establish a reasonable goal of losing no more than 1 kilogram per week, with the intervention of a psychologist if necessary. Scientific weight loss should follow the principle of gradual progress, with a weekly increase in exercise not exceeding 10%. Adopting a combination of strength training and aerobic exercise, combined with a high protein diet and adequate sleep. When experiencing sustained fatigue, insomnia, or menstrual disorders, it is necessary to immediately adjust the exercise plan and seek medical examination. Weight management is a long-term process, and short-term extreme measures often lead to rebound. It is recommended to develop personalized plans under the guidance of a nutritionist.