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 increased burden on the heart.

1. Muscle injury

Long term high-intensity exercise can cause muscle fibers to repeatedly tear, exceeding the body's repair capacity, leading to persistent soreness and even rhabdomyolysis. Muscle injury can lower basal metabolic rate and hinder fat burning efficiency, creating a weight loss bottleneck. If there is oily urine or limb swelling after exercise, stop exercising immediately and seek medical attention.

2. Decreased immunity

After intense exercise, the body will experience an immunosuppressive window period, and elevated cortisol levels will inhibit lymphocyte activity. More than 10 hours of high-intensity training per week significantly increases the probability of upper respiratory tract infections. Continuous fatigue and repeated colds after exercise are typical signals, and it is recommended to supplement with vitamin C and high-quality protein.

3. Endocrine disorders

Excessive exercise in women can lead to hypothalamic amenorrhea, while men may experience a decrease in testosterone levels. When the intensity of exercise exceeds the body's tolerance threshold, the secretion rhythm of leptin and growth hormone will be disrupted. Symptoms such as menstrual disorders, hair loss, insomnia, etc. need to be evaluated for recovery through hormone testing.

4. Joint strain

Repetitive impact exercises such as running and skipping rope can accelerate the wear of knee cartilage and may lead to long-term osteoarthritis. When people with a large body weight base engage in jumping exercises, the joint pressure can reach 6-8 times their body weight. Continuous joint pain after exercise requires MRI examination.

5. Cardiac Burden

Excessive exercise can keep the myocardium in a state of hypoxia for a long time, and electrocardiogram may show ST segment changes or premature beats. Extreme sports such as marathons may induce myocardial fibrosis, clinically manifested as palpitations and chest tightness after exercise. It is recommended to conduct cardiac ultrasound and exercise flat panel test to evaluate cardiac function.

Scientific weight loss should control daily exercise time at 60-90 minutes, adopt an alternating pattern of aerobic and strength training, and schedule 2 rest days per week. Maintaining heart rate within the range of 60% -70% of maximum heart rate during exercise, combined with monitoring body fat percentage, is more reasonable than simply focusing on weight. If dizziness, nausea, or persistent pain occurs, exercise should be stopped immediately, and electrolytes and carbohydrates should be replenished promptly after exercise. It is recommended to undergo blood routine and liver and kidney function tests every 3 months, and dynamically adjust exercise plans based on body feedback.