康健雜誌發表於2017/02/12
沒有運動習慣的 29 歲黃小姐，決心跑步減肥，才過十幾分鐘，就開始頭暈目眩，整個健身房在旋轉…。23 歲的林同學，一口氣做了好幾組重量訓練的動作後，肌肉隱隱疼痛，但他不以為意，仍咬牙做下去，疼痛愈來愈激烈，幾個月來尚未消失…
「痛才有收穫(No pain no gain)」的觀念，會讓人不小心就過度運動，造成肌肉傷害（圖片來源：123RF）
或許你也有過類似經驗。當人體從安靜進入動態時，自主神經系統開始改變，全身血液重新分布，一些症狀也會悄悄出現。運動本為改善身心健康，但在求好心切的心態下，往往成為按表操課的公事化行程，忽略了傾聽身體告訴你的訊息。到底身體的這些反應在說什麼？又該如何調整，達到運動最健康的效果？
1. 運動完，肌肉疼痛
但事實上愛運動的族群，尤其是年輕族群，常遵循「痛才有收穫(No pain no gain)」的觀念，不小心就過度運動，造成肌肉傷害。
馬偕醫院復健科主治醫師姜義彬醫師透露，曾有一位年輕人在同伴鼓勵下，做完伏地挺身後，立即再去舉啞鈴，如此反覆數次，肌肉竟開始疼痛，發現是兩側上肢的「橫紋肌溶解症」，由於溶解後肌肉內的物質會藉由血液往全身跑，嚴重者會引發急性腎衰竭。
「漸進負載」，是運動很重要的原則。痠痛可以接受，但如果隔天仍未消失，則代表前一天的運動強度與份量，已經過多，姜義彬提醒。冰敷、按摩等方法皆有效，但也可考慮隔天再從事同種運動，只是把強度降低，也會有效舒緩痠痛。
2. 重量訓練時，肌肉發抖
做過重量訓練的人，都曾有過肌肉顫抖的經驗，最常發生於手部與腹部。其實身體在告訴你：肌肉已經開始疲勞了。
曾多次隨中華隊出征奧運的林口長庚醫院復健科主治醫師林瀛洲指出，重量訓練的目的，在於給予肌肉適當的刺激，使其強壯。建議在重量訓練時，中間要稍作休息。如果開始發抖，就應停止。若仍勉強繼續做，恐將導致肌肉受傷，需要很長一段時間才能恢復。
3. 跑到一半，天旋地轉
原因可能有兩種：吃得不夠或換氣方式錯誤。台北松山運動中心健身教練陳淑婉表示，常看到許多減肥的女性，在運動時頭暈甚至昏倒，最後發現她們吃的太少。
運動時血糖會慢慢下降，若脂肪酸還來不及變成能量時，就會產生頭暈現象，尤其糖尿病患者，血糖調控並不穩定，建議運動前一定要吃點東西，林瀛洲說。
此外，運動時憋氣，尤其是重訓時，會形成努責現象(Valsalva's Maneuver)，此時內臟壓力上升，血壓飆高，靜脈回流變差，產生頭暈。有氧運動時，建議用鼻子吸氣，再噘著嘴慢慢吐氣；肌力訓練用力時吐氣，放鬆時吸氣。
漸進式的增加運動量，才是正確的訓練肌肉的方式（圖片來源：康健雜誌）
出處：康健雜誌
作者：郭佳容
延伸閱讀／
※更多精彩報導，詳見《康健雜誌網站》。
※本文由康健雜誌授權報導，未經同意禁止轉載。
＊健康議題 就在運動筆記＊
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