Excessive exercise has been one of the problems for many people who are involved in the bodybuilding and fitness industry. It is well known that excessive exercise can do a lot of damage to your body. It will weaken your immune system, cause you to develop heart diseases, or injure you which will require extra time and money to rehabilitate.
However, there are some benefits if done in moderation. Moderate exercise will help make weight management easier, it will help reduce stress, it will maintain good physical health and it can also lower blood pressure.
The National Heart, Lung, and Blood Institute (NHLBI) has stated that vigorous exercise is essential for a person in order to maintain optimal physical health. The NHLBI also recommends performing 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week. Vigorous aerobic activities include sprinting, jogging, and stair-stepping while moderate aerobic activities include brisk walking, leisurely biking, and lawn mowing.
It is important to note that these guidelines do not apply to people who are sedentary or overweight. Sedentary refers to a person whose lifestyle does not require them to be physically active while being overweight means you have too much body fat for your height that could increase the risk for developing heart disease.
The reason why you should exercise in moderation includes the following:
Reduces risk of developing heart disease and improves cardiovascular performance; it can also prevent high blood pressure, diabetes as well as stroke.
Improves strength and endurance. It is important to note that people who are physically weak will be prone to getting sick.
Lowers the risk of developing cancer since it increases blood circulation that will better deliver oxygen and nutrients to the cells in your body.
Introduces a person’s body to different stressors which trigger their bodies’ natural defense mechanisms; this is called biological adaptation. Your immune system adapts to exercise so when you are placed in a stressful situation, it is ready to combat the illness.
Improves bone and muscle strength, flexibility, and balance; these are all important components of physical fitness.
Reduces stress since exercise can relieve emotional distress and releases endorphins which is responsible for alleviating pain as well as allergic reactions that cause stress.
It is also important to note that you need to consider your physical condition. There are some people who are not physically fit; even though they would like to exercise, it would be better if they do so in moderation and only after consulting with their doctor. It is also important for people that have a sedentary lifestyle or lack exercise to practice mild exercise initially and gradually increase it as they get used to it. If you are already physically fit, then vigorous exercises can be performed but take note of the signs that your body is giving you.
According to Dr. Douglas Paddon-Jones, an avid marathon runner and professor in the Department of Nutrition at the University of Texas, Austin, you should always listen to your body. When it comes to exercising in excess, listen to the signals that your body is giving you and remember that too much of something can be toxic.
If you are starting a new exercise program or if you have already been following one for some time now, ask yourself the following questions:
- How do you feel when you exercise? Do you get short of breath, are your muscles sore or do you experience any discomfort?
- Does the frequency of exercise match your fitness level? If you are not physically fit, then exercising for a longer duration is not advisable. Doing so will strain your body which can lead to injuries.
- How does your heart feel when you exercise? Does it beat too fast? If so, then the intensity of your workout should be reduced. It is not advisable to push yourself beyond your limits. Only work on increasing the duration and frequency of moderate workouts over time so that your body will adapt accordingly.
- Lowers the risk of getting heart disease · Can lead to injuries as your body is not adapted to the exercise
- Makes you feel better · If done excessively, it will lead to over-training which can cause tiredness and fatigue
When you work out, bear in mind that the intensity of your workout should be matched to your fitness level. Those who are physically fit do not need vigorous exercises while those who are not physically fit can start with light exercise to strengthen their muscles and bones.
The duration of your workout should also be matched to your fitness level. Those who are just starting a new program or those who have been doing it for some time now but do it for the first time should start by exercising for a shorter period and as they get used to it, they can gradually increase the duration of their workouts over time.
In any case, exercising is a great way to look good and feel better; just make sure that you listen to your body in order not to do more harm than good.
Excessive Exercise Could Do You a Lot of Damage
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