Sudden death of middle school students during long-distance running, sudden death of freshmen during military training and sudden death of city marathon runners. Such news is also common. Is it terrible? Do you feel like you don’t want to exercise any more?
These accidental deaths during or within 24 hours after exercise are called sudden death due to exercise. From healthy young people, sports enthusiasts to professional athletes, everyone who exercises at high intensity has the possibility of sudden death.
What is more terrible is that sudden death seems impossible to prevent. But in fact, reasonable exercise methods can not only obtain the benefits of physical exercise, but also minimize the risks.
Who is most likely to suffer sudden death?
- People with family history have a higher probability of sudden death than others if their blood relatives have suffered sudden death.
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People suffering from heart and brain diseases have a much higher probability of accidents during exercise than normal people. There are many causes of sudden death due to exercise, the most common of which are coronary heart disease, hypertrophic cardiomyopathy, congenital abnormalities of coronary artery, cerebrovascular accident, myocarditis, etc.
If it is these two types of people, you must be very careful when exercising. But don’t be afraid to exercise because of this-after all, sports have too many benefits.
Are you relieved to be healthy at ordinary times?
Don’t take it lightly.
Some people who died suddenly did not have a family history or obvious diseases, and some did not even have potential diseases. The cause of sudden death is still unclear.
However, sudden death may be related to bad lifestyle, such as overeating, smoking, drinking heavily, overwork, mental stress, depression, etc.
Long-term bad living habits may lead to unexplained palpitations, sweating, dyspnea, gastrointestinal discomfort, fatigue, insomnia, anxiety, etc. These are all dangerous signals of sudden death.
What sports are most suitable for you?
According to one’s physical condition and exercise needs, combined with aerobic exercise and anaerobic exercise, what suits one is the best.
The purpose of public physical exercise is to enhance physical fitness and promote physical and mental health, rather than to tap the limit of physical potential.
Generally speaking, aerobic exercise (fast walking, jogging, swimming, etc.) is more effective for exercising cardiopulmonary function, while anaerobic exercise (sprint, strength training, etc.) is more effective for exercising muscle volume and explosive force.
- Teenagers can choose some aerobic exercise, group exercise and confrontational exercise. Middle-aged people are prone to obesity, so aerobic exercise and whole-body muscle exercise should be combined to increase muscle proportion and reduce body fat. (Click to view: Exercise but Not Slimming? Ten Mistakes Inadvertently Entered) Cardiovascular patients should do some low-intensity and regular aerobic exercise, starting slowly in a small amount, increasing gradually and ending slowly. (Click to view: Pay Attention to what in Heart Disease Patients’ Exercise? ) Diabetics should do some moderate aerobic exercise, but avoid fasting exercise and pay more attention to blood sugar level. (Click to view: How do diabetics exercise? )
How to determine the exercise time and intensity?
Three hours of moderate intensity exercise per week is more suitable for physical and mental health.
Therefore, the appropriate exercise arrangement is 3-5 times a week for 30-60 minutes each time.
The number of exercises per week is too small to reduce fat, lose weight and enhance physical fitness. However, if you exercise every day, your muscles will not recover and rest, which may lead to excessive fatigue or psychological resistance.
[Moderate Intensity] Is it what? For aerobic exercise, it is advisable to have a maximum heartbeat of 170 per minute minus one’s age. For example, a 30-year-old youth should have a maximum heartbeat of 140 beats per minute during exercise, while a 60-year-old retired person should have a heartbeat of 110 beats per minute.
For anaerobic exercise, besides controlling heart rate, weight should be appropriately reduced.
Is what dangerous?
The voice of the body is the most honest. You have to feel your voice. If the body protests, you have to give up when it is time to give up.
Although sudden death caused by exercise occurs suddenly and quietly, it does not mean that there is no sign of sudden death when it comes. Timely detection of these dangerous signs and stopping exercise are the most effective ways to prevent sudden death.
During the exercise, the following symptoms occur: dizziness, palpitation, chest pain, chest tightness, shortness of breath, nausea, dysphagia, and weakness, which indicates that the body is already unable to stand it and begins to protest.
At this time, we should stop exercising and have a rest. We should not bite the bullet and stick to it.
In a word
Exercise is risky, exercise needs to be cautious. Sudden death caused by exercise seems silent on the surface and cannot be prevented, but in fact there are traces to be found.
Regular physical examination, reasonable arrangement of exercise and timely identification of risks can protect oneself to the greatest extent.