Profuse sweating, labored breathing,酸痛，燃烧的肌肉— all of these can signal a good workout. Yet there are some signs that your body can provide during exercise that you need to monitor so you work at the level that’s appropriate — and challenging enough — for your fitness level without risking an injury.
事实是，过度锻炼可能是完全危险的，因此，尽管有些培训师可能会鼓励您“推开或吐出来”，但我们建议更加谨慎。实际上，有几年运动引起的横纹肌溶解病例(also known as ER) that, while rare, can cause life-threatening side effects. According to the IDEA Health and Fitness Association, ER is typically brought on by an “unusual exercise load” or an “abrupt transition to a much greater exercise load,” and symptoms can include muscle pain, weakness, tenderness, fever and vomiting.
Of course, a lot of this seems like common sense: listen to your body, don’t overdo it, etc. But as a personal trainer, I’m constantly amazed at how many gym-goers suffer through because they think their workouts are supposed to make them feel sick or awful to get great results. That’s just not true! A good workout can be challenging, but a properly designed, progressive workout plan should be building your body up, not breaking it down.
Here are five red flags important to pay attention to during your workouts:
1. MUSCLE CRAMPS
While the exact cause can vary by individual, muscle cramps can often signal dehydration, heat stroke or intensity overload. Pay attention to the degree of the cramp as well as the duration to figure out your best method of dealing with it. Is it minor enough that you can keep moving, or does it stop you in your tracks? Does it go away after a few minutes or linger throughout your session? A cramp that just won’t quit or doesn’t subside after a brief cooling-off period and proper hydration shouldn’t be ignored. This is probably your muscles crying out for help because you’re trying to do too much, too quickly.
2.侧针
Side stitchesare a common form of muscle cramps that typically occur while running (though they can show up during other cardio exercise, too). They can often be prevented and/or reduced with a proper warmup, good posture andelectrolyte balancing锻炼之前和期间。侧面针迹也被称为您的健身水平的建造，因此，好消息是，随着您发展更多的耐力和耐力，您可能会少体验它们。但是，如果您的针迹继续向上左肩，请非常重视，因为它可能标志着心脏病发作。
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3. SHAKY MUSCLES
无论您是想挤出最后几次繁重的举重，还是在Barre级的百分之plie脉冲上，在艰难的锻炼中，摇摇欲坠的肌肉都是常见的。如果颤抖足够温和，您可以通过良好的形式进行电源并完成场景，则可以表明您已经达到了疲劳点，可以带来额外的力量和耐力。
另一方面，如果您的肌肉颤抖得如此严重，以至于您无法控制运动和/或保持适当的对齐方式，那么风险就会超过好处，现在该休息一下，直到隆隆声消退。而且，如果您在会议开始时摇晃或没有大量劳累，那么摇晃的背后可能还有其他因素，例如低血糖水平和脱水。
4.头晕或头脑头
This symptom can be brought on by a myriad of causes: dehydration, heat stroke or low blood sugar can cause feelings of dizziness or lightheadedness, as can standing up too quickly or changing various body positions while lifting weights. This doesn’t mean you should just shrug it off when it happens, especially if it happens regularly. When should you be concerned? If you’re otherwise healthy and well-fueled, dizziness that can’t be explained, doesn’t subside right away and/or that occurs often should be addressed by a medical professional.
5.恶心或呕吐
有些人如果空腹运动，而另一些人在进食后锻炼时可能会感到很恶心，这使得应该以个人为基础监视的另一点以找出最有效的方法。如果您知道自己的胃部不适并不是您吃的东西（或不吃），那可能是您身体要求您拨打强度的方式。
最后一个警告:每个人都是不同的,information provided here should not be interpreted as medical advice. Please be sure to pay attention to您的身体的信号，并在适当的情况下立即寻求适当的医疗护理。
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