Why healthy eating and exercise make the body more fragile?
A girl said to me: I have paid special attention to healthy living in the past two years. Not only did I give up all high-fat and high-salt foods, but I also cut down on meat, at least two meals of whole grains, and an hour of aerobic exercise every day, plus half an hour of muscle exercise. However, I feel like my body is getting worse and worse and I often feel exhausted. Decreased sleep quality at night, and dizziness during the day. When I get home from get off work, I want to lay down in bed for a while, and then go to exercise again when I feel a little bit more energetic, but it seems that my physical strength is getting worse and worse, and my resistance is not good enough. It is easier to catch a cold than before, and the small wounds heal slowly.
There are still many people who have this experience: when they first started exercising, their body became lighter, their sleep quality improved, and they became more energetic during the day. But after practicing for a while, the state gradually deteriorated. Whether it is energy or complexion, it is time to start exercising.
Eat less and exercise more? Be careful not to keep up with nutrition
In most cases, it's because nutrition can't keep up. For example, the lady mentioned above, who thinks she eats healthy, actually only consumes 15,600 calories per day, which is not up to the standard of light physical activity women, which is equivalent to eating diet meals every day. However, she exercised too much, and consumed four to five hundred more calories every day.
Her weight is in the normal range, and she doesn't need to lose weight at all, but she "eats less and exercise more" for many years. The result is "let the horse run again, and let the horse not eat grass." After a long time, the body will be too exhausted, and naturally it will not be able to bear it.
There are also some friends who pursue breaking records every day because of the use of sports apps. After walking 10,000 steps, I want 20,000 steps; I achieved the best result of 3 kilometers a few days ago, and today I want to achieve the best result of 5 kilometers... I compete with myself every day, and my physical strength is getting bigger and bigger, and I have no Nutritional meals for athletes to support can also cause a decline in physical condition.
The World Health Organization recommends that 150 minutes of moderate-intensity exercise per week is enough for the average healthy person. 30 minutes a day, 5 times a week, or 50 minutes, 3 times a week, is not recommended for everyone to exercise two hours a day. Even if the weight is really important to lose weight, it is enough to exercise 1-2 hours a day.
Of course, specific to each person, how long and how much intensity is the most suitable exercise, there are also great individual differences. Some people are physically fit, have a good appetite, get enough sleep, and can withstand a lot of exercise; some people are originally weak, unable to keep up with digestion and absorption, or they are tired from work and lack of rest. weaken.
Some people with special self-discipline, obviously stay up late to work, exhausted, and have to complete their training plan in the gym. We've probably heard more than once that someone died suddenly while running, and someone died in the gym, all as a result of excessive exercise regardless of physical condition. Even if there are no such serious consequences, exercising hard in a fatigued state is prone to various sports injuries, and the gains outweigh the losses. Especially in the case of malnutrition, excessive exercise can be said to be a debilitating lifestyle. Some people find that when they sleep well and eat well during the holidays, their bodies become firmer.
High-intensity exercise on an empty stomach does not reduce cancer risk
Many people may think that exercise will at least help improve blood sugar control, and the higher the intensity, the better the effect. Not necessarily. A new study found that over a 4-week period, subjects were asked to gradually increase their doses for the first three weeks, doing 36 minutes, 90 minutes, and 152 minutes of high-intensity interval exercise each week. The fourth week was reduced to 52 minutes. At the same time, blood glucose monitoring and glucose tolerance test were performed on them, and mitochondrial respiratory function was measured.
It was found that in the first and second weeks, the indicators improved; but in the third week, the indicators became worse, and the exercise was reduced in the fourth week, but still could not fully recover to the previous good state. Not only is mitochondrial function decreased, but glucose tolerance is impaired.
That is to say, excessive exercise not only fails to improve blood sugar, but even impairs blood sugar control. If you don’t exercise gradually, but suddenly increase the amount of exercise, your physical condition often deteriorates and your blood sugar levels get out of control. A similar situation occurs with overwork fatigue.
There are also research data showing that although eating more and not exercising is not conducive to cancer prevention, eating less and adding high-intensity exercise, compared with eating an appropriate amount and adding high-intensity exercise, does not reduce the risk of cancer, but slightly increases it. Therefore, high-intensity exercise on an empty stomach is not conducive to disease prevention.
If necessary, you should go to the hospital "sports nutrition clinic" for medical treatment
The same can be understood for people who are losing weight. Excessive exercise not only fails to lose weight, but makes the body feel tired, loses muscle, and reduces fat breakdown. Everyone's physical condition is different, the basis of exercise is different, and the metabolic capacity is different. What is right for others is not the same as what is right for you. Therefore, you must listen to the voice of your body and make adjustments at any time. Don't stick to the various numbers on the sports bracelet. When the state is not good, take a short break for two days. Don't try to set a new record every day.
Therefore, exercise must pay attention to gradual and flexible adjustment. The amount of exercise and exercise intensity are based on the improvement of sleep quality at night and the feeling full of energy the next day. Supplement nutrition in time after exercise. In the state of hunger, fatigue, and insomnia, do not exercise excessively, but take a good rest first, and then start exercising when your energy has recovered. If you have experienced adverse reactions caused by excessive exercise, you can go to the sports nutrition clinic of the hospital for consultation. Generally speaking, in this case, the amount of exercise should be moderately reduced, nutrition should be increased, the stomach should be maintained, and rest time should be increased. After a period of maintenance, wait for the body to recover, and then maintain the amount of exercise at a level that is comfortable for the body.
Text / Fan Zhihong (Director of the Chinese Nutrition Society, Chief Expert of Science Communication hired by the China Association for Science and Technology)
