Ringing in ears after local RSL club outing

I am overweight, so to keep myself from putting on weight, I eat controlled portions of healthy food plus do exercise. Part of my exercise routine is going to the local RSL club and dancing on the dance floor when the bands come in. Usually, the speakers are small, sound not too loud and there is no problem, but this time they were very large, and very LOUD. I danced for more than an hour, sometimes moving close to the speakiers, then moving away towards the back of the dance floor. When the band went away, I noticed that I had a ringing in my ears. It wasn't very very loud, just normal level, but it was prominent enough to make it annoying. It is day 2, and the ringing has subsided and is very faint.
Probably did damage to frequency level in my ear. Anyway
I have 2 questions

1. Will the ringing go away completely?

2. How long should I wait until I can exercise again? (All that jumping around can't be good for the ears while they are healing).

3. I have earplugs, but they aren't that good in filtering out sound, they only filter out a small proportion. Do they sell ear muffs especially designed for concert goers?

I will DEFINITELY be very careful next time. I will not dance there when the speakers are huge. This probably happened to the 20 other people there on the dance floor as well as they were in the same positions I was when dancing there.

Thanks

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