It is a fact of life that no matter what you do, even if it is something as important to a healthy lifestyle as exercise, that too much of a good thing can cause as many problems as too little. Recent scientific studies have shown that too much exercise, especially long periods of sustained cardio exercise can be particularly harmful to your health, and particularly your heart. If you exercise efficiently there is no reason why you need more than half hour at a time, and for most of us not even every day.
Getting the heart working harder than it normally does and the blood pumping is a good thing, and really needs to be done by everyone. But at what point does working out backfire and have the opposite effect that you are looking for? There is no easy answer that applies to everyone, but it is known that high-endurance training that puts extraordinary stress on the heart puts people at risk. Stressing any muscle will usually make it stronger, but putting extreme stress to any muscle can cause injury, and even permanent damage.
That is true of the heart muscle. We have heard many instances of young, high-level athletes suddenly dying due to heart failure. The high levels of oxidative stress and inflammation caused by marathon runners and other athletes who compete in triathlons and other similar events are being studied now, and the results are providing a warning. Those with the greatest risk are middle-aged men, as they are seven times more likely to experience a heart incident when exercising than when at rest.
Listed below are some of the things that can happen to your body when exercising excessively:
1. Microscopic tears can occur in the heart muscles, and if they aren't given proper time to heal can increase the risk of permanent damage.
2. The immune system can be weakened, resulting in other health issues to spring up in the body.
3. Long workouts can cause sleep issues, especially when performed in the afternoon or evening.
4. It can cause the body to go into a catabolic state, resulting in cell destruction.
When it comes to exercise less is usually better. Greater intensity exercises followed by short periods of recovery are now being advocated by health professionals. Going to the gym for only a half hour, putting in the work and then getting out is much better than pushing yourself past the exhaustion point. High intensity interval training (HIIT) has become the rage with most exercise buffs, as it gives the most benefits for the time invested.
When it comes to exercise less is usually better. Greater intensity exercises followed by short periods of recovery are now being advocated by health professionals. Going to the gym for only a half hour, putting in the work and then getting out is much better than pushing yourself past the exhaustion point. High intensity interval training (HIIT) has become the rage with most exercise buffs, as it gives the most benefits for the time invested.
Finally, diet will play such an important part in the routine. People who follow such myths as exercising on an empty stomach for maximum fat burn are only asking for trouble. When the body has used up all the nutrients you have given it, then it starts to pull those necessary nutrients out of storage. That is when the heart as well as other organs are at their greatest risk. Understanding what your body can do without overdosing is essential for keeping your entire body at its peak.
Everyone who exercises has issues with muscle soreness, and light cardio exercise can help alleviate the pain. Diet can also play a part, and anti-inflammatory foods such as turmeric can help. Rich Carroll is a writer and avid health advocate now living in Chicago.
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