When exercise is toxic.. What about controlling blood pressure and blood vessels?

Excessive exercise can cause knee and back injuries

If you work hard and are always tired, you should think about whether you are overworking your body. [사진=게티이미지]

There are some people who feel ‘pleasant’ when they are exhausted from exercise. Repeating this exercise every day can be too much physical activity. It can interfere with the daily life of middle-aged men and women with severe body changes. If you look up the meaning of ‘crowd’ in the Korean dictionary, it says ‘deviate from the right level, forcing you to do something that is too powerful’. Excessive exercise will eventually exceed the appropriate amount of exercise.

◆ Practice hard, but… Why are you always tired?

Exercise not only trains the body, but also improves the physical condition. If you work hard but are always tired and lethargic, you should think about whether you are overworking your body. If you are so tired that you cannot use your muscles properly while doing work, you may be over-exercising. Muscle pain usually gets better after 3 days after exercise, but if it continues for more than 4 days, it is not normal. If your heart rate increases even when you are resting, it could be an after-effect of exercise. With proper exercise, your heart rate slows down at rest.

◆ Knee and back injuries… Excessive exercise is poison

More and more people are having problems with their knee joints while enjoying mountain climbing for their health. It is also common for people to injure their back while doing heavy equipment exercise without warming up. There are too many cases of ‘rhabdomyolysis’ while riding an indoor bike. It is a disease where muscle fiber cells die due to rapid exercise, and proteins and enzymes in the muscle are excreted in the urine. The color of your urine may turn brown. All these are diseases that can be avoided with proper exercise. It is folly to continue to exercise excessively for the sake of health.

◆ Exercise to lower blood pressure… If your blood pressure is already high

According to the Korea Centers for Disease Control and Prevention (KCDC), aerobic exercise (such as brisk walking, jogging, cycling, swimming, etc.) for at least 30 minutes at a time and at least 5 times a week is recommended to reduce . blood pressure. Regular exercise reduces systolic blood pressure by an average of 5 mmHg and diastolic blood pressure by an average of 4 mmHg. In addition, it prevents the development of arteriosclerosis, where blood vessels harden, thereby helping to prevent the deterioration of vascular diseases such as heart disease (angina-myocardial infarction) and stroke (cerebral infarction-cerebral hemorrhage).

◆ What type of strength training do you use? 2-3 times a week rather than every day

If your blood pressure is high or if you are middle-aged or older, it is best to repeat strength training using light weights several times. It is better to do strength training using dumbbells 2-3 times a week rather than every day. It gives the muscles time to rest. It is good to exercise at low and medium intensity, not high intensity, and adjust the intensity of the exercise according to the individual’s physical condition. The intensity of the exercise is ideally around 60 to 80% of maximum heart rate (age 220) or less. It is recommended to warm up and cool down for at least 5 minutes. For safety, exercise is also necessary after consulting a specialist.

◆ In case of hyperlipidemia, dyslipidemia… Prevention of cardiovascular disease

Exercise lowers triglycerides, total cholesterol, and bad cholesterol (LDL) in the blood and raises good cholesterol (HDL). In particular, it is effective in preventing the development of dyslipidemia into cardiovascular disease. If you are diagnosed with hyperlipidemia or dyslipidemia in a blood test, aerobic exercise such as brisk walking, jogging, swimming, or cycling for at least 30 minutes a day is good. If it is difficult to fill the exercise time at the same time, you can divide the exercise for at least 10 minutes several times and take a break by walking lightly for 2 or 3 minutes in between. Dietary control is also important, such as reducing excess carbohydrate intake and eating foods high in unsaturated fatty acids such as whole grains, nuts, and blue-green fish (mackerel, tuna, etc.).

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