Let’s Find Out What Happens If You Over Exercise and If High Intensity Workouts Are Effective
Do you already have an idea is high intensity workouts are? When it comes to exercise, the mantra should be “work better, not harder,” which is why high intensity workouts or interval training exercises have become so common.
Working out and 4-5 days a week for 30 minutes to an hour is a good idea. Consistency is the key. Many individuals, though, are unaware that over-exercising may be more dangerous than not working out at all. More is not always best. Let’s check out the negative effects of too much exercise.
Working Out Too Much Leads to Overexertion
Long-distance running is a prime illustration of how overexertion can occur. Pheidippides was an Athenian messenger who raced through Marathon to proclaim the Greek triumph over the Persian force. Since then, marathon running has sparked heated discussion. When Pheidippides came, he said, “Rejoice, we have conquered,” and then died. This is one example of the bad effects of too much exercise or activity.
Although others argue that this story is false, many people recognize that marathon running (and overexertion) may be very dangerous to the human body.
According to Dr. James O’Keefe of the Mid America Heart Institute of Saint Luke’s Health System’s Preventive Cardiology, “The heart pumps about 5 quarts per minute when we’re sitting. When we’re running, it goes up to 25 to 30 quarts. The heart wasn’t meant to do that for hours, day in and day out. You end up overstretching the heart and tearing muscle fibers.
Up to 30 percent of those who finish marathons have elevated troponin levels, which is a marker for heart damage. That’s the marker we look for to see if someone’s having a heart attack- it’s irrefutable evidence of heart damage,” that’s another example of bad effects of too much exercise or activity in our body.
3 Important Health Benefits (From WHO)
The World Health Organization (WHO) recommends: “Adults aged 18-64 should do at least 150 minutes of moderate-intensity aerobic physical activity through the week or do at least 75 minutes of vigorous-intensity aerobic physical activity through the week or an equivalent combination of moderate and vigorous-intensity activity.”
While the WHO always suggests an hour of cardio five days a week, it is reassuring to realize that the advantages of high-intensity interval training sessions are becoming more widely recognized. Interval training is a particular kind of workout; it can be done without actually doing a HIIT workout. The hallmark of HIIT is short periods of continuous, demanding work with long breaks of active recovery. It’s the kind of activity that pushes you to your absolute limits on your work breaks. These three important health benefits to HIIT workouts.
1. ANTI-AGING
According to a 2012 presentation at the >European Society of Cardiology:
- HIIT activates telomerase, an anti-aging enzyme, and reduces expression, reduces expression–the most commonly mutated gene in people with cancer.
- One workout can increase telomerase by circulating the cells.
- Physical activity and life expectancy have a positive correlation.
Not only can HIIT workouts benefit our DNA, but they help the following:
- Decreased body fat
- Improved libido
- Better muscle tone
- Fewer wrinkles, firm skin
- Increased energy
- Boosted metabolism
2. BALANCING KEY HORMONES
Many women suffer from hormonal imbalance and are unaware that it is treatable. I frequently hear from women that a doctor has told them that there is nothing they can do or that their mild suffering is ‘normal.’ Traditional Chinese Medicine (TCM) approaches health in a unique way, distinguishing between a wide range of hormonal imbalances that Western medicine frequently overlooks.
The various organ systems are important in overall health, according to Traditional Chinese Medicine. Female hormone balance is especially dependent on the heart, liver, spleen, and kidney. We also focus on blood and Qi (energy) to maintain a strong and proper balance of Yin and Yang. Of the five modalities, HIIT workouts are also significant in harmonizing hormone imbalance. The most significant overall advantage of high-intensity exercise is the regulation of hormones that cause weight gain and excessive eating. Let’s take a look at some of the hormones that are regulated with HIIT training.
GHRELIN
Ghrelin is a chemical associated with long-term weight gain and short-term eating behaviors such as the “munchies.” This hunger hormone is developed in the stomach and has the ability to induce appetite. Ghrelin mostly contributes to soft, spicy, and fried food cravings. It has a special form of slowing down fat consumption. Other significant data are as follows:
Ghrelin “primes the brain” for post-traumatic stress disorder.”
- Ghrelin continues the stress-cycle, which contributes to weight gain.
- Ghrelin is released directly in response to stressful situations, which clarifies why people eat when they are stressed.
LEPTIN
Leptin is known as the “starvation hormone” because it helps the body feel complete. Leptin guarantees that your nutritional levels are sufficient by signaling to your brain that you have consumed plenty. Normally, the fat cells produce sufficiently leptin to keep your internal energy level stable and your cells functioning.
When people add weight, their blood leptin levels increase, resulting in weight loss so the body becomes fuller quicker when feeding. Many people, though, disregard these alert signals and overeat. As a result, they become “leptin immune,” which leads to increased weight gain and obesity.
Three Important Pointers:
- High-intensity training is a natural way to control these hormones and more.
- Leptin manages long-term energy balance and suppresses food consumption, which helps weight loss.
- Ghrelin is a vital and fast-acting hormone that contributes to weight gain.
TESTOSTERONE
Researchers have been confused for years due to these four hormone facts:
- Both of these hormones increase after high-intensity training workouts.
- Increases in testosterone encourage weight loss.
- Reduced levels of leptin are responsible for weight gain.
- Testosterone impedes the discharge of leptin in the body
Finally, high intensity workouts or interval activity affect testosterone and leptin levels in the body. These hormones cancel each other out, but they also support weight loss. This raises several concerns, such as, “Will the amount of leptin generated by HIIT be adequate to counteract testosterone’s ability to slow down leptin release?”
According to a report conducted in the journal Endocrine, low-intensity exercises prevent leptin from being affected by the negative consequences of high testosterone. During the analysis, no connection was discovered between the two hormones. You get the hormonal advantage of weight reduction by doing High Intensity workouts or Interval Training sessions.
3. WEIGHT LOSS
When it comes to weight reduction, high intensity interval training is very successful. Your exercise would offer you a lot of value for your buck because you’ll be having a decent aerobic workout when focusing on big muscle groups!
Hormones that influence your mood and metabolism start to control and your body learns to burn stored fat for energy during rest periods. Of course, it’s important to feed the body with high-quality foods if you want to reap the full benefits of both wellbeing and weight reduction.
Strengthening the main muscle groups of the body, such as the thighs, glutes, and abs, helps to increase posture, stabilize muscles, and reduce lower back aches and pains.
Average Heart Rate After Exercise
To determine your optimal heart rate, first determine your maximum heart rate by subtracting your age from 220. For the brief duration of the exercise–usually, 15-20 minutes–the goal heart rate would be 85-100 percent of your maximum heart rate. When your heart rate is maintained around your target heart rate for at least 15 minutes, the body is working at its optimal level to burn fat and maintain visceral organs. As the body ages, learn to exert energy without so much effort doing small movements as practiced in QiGong.
Exercise Intensity Scale
Although it’s necessary to start raising the heart rate during your warm-up, don’t overdo it and flame out in the first few minutes of exercise. Instead, begin slowly and gradually increase the duration of the workout’s high-intensity bursts. As your body improves, you will continue to raise the strength of your exercises and push yourself even further in order to produce even greater results, but remember the bad effects of too much exercise on our body.
Want to try something different? Try Barre Fit. It’s a graceful workout that feels good, promotes clarity and confidence, balanced life, and gives you energy for the people you love. Try your first class on me with Kimberly Green LA BarreFit Owner. One thing I remember Kim telling me in class is, ‘How you move your body, is how you move in life.
About The Author
With a commitment to helping others actualize their greatest potential and well-being, Dr. East has been a licensed acupuncturist since 1999 and professor of Chinese Medicine at the Pacific College of Health Sciences since 2004. Specializing in MIE: Motivation Inspiration and Encouragement, Dr. East helps practitioners of alternative medicine align with their three P’s: Purpose, Passion, and Prosperity.
In 2019 she published the book More Than a Treatment, which held the Amazon bestseller’s list in Practice Management for several weeks. She currently resides in Del Mar, CA with her husband and two kids and continues to help patients, students, other practitioners, and the general public with her lectures, workshops, books, events, coaching programs, and wellness-related products.
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