There is no doubt that regular exercise is necessary not only to remain fit but also to avoid the risk of many diseases like obesity, diabetes, heart diseases, etc. Nevertheless, studies have discovered that less than 20 percent of people exercise regularly. Those who perform regular exercise are drawn into popular workouts regimes like elliptical machines or CrossFit. However, research has discovered that aggressive high-intensity interval training (HIIT) or chronic cardio may do more harm than actually benefits us. Sometimes high intensity work out for weight loss can be counterproductive. In fact, over-exercise is as bad as not exercising.
Dangers of Rigorous Exercise
When you over-exercise, your body releases two hormones cortisol and CRH. Cortisol hormones rise when you exercise rigorously such as running for long hours. The first major problem related to the high levels of cortisol is, it increases the chances of wear and tears inside your body, which might result in quick aging. The second problem of the high level of cortisol is on the cellular level. The high cortisol levels will create a favorable environment for free radicals and other harmful substances to pass from one cell to another. The third major problem related to the high cortisol levels is related to the production of digestion mucus and the blood flow inside the stomach. High cortisol levels will hamper the production of digestion mucus and obstruct blood circulation inside the stomach. CRH increases the permeability of lungs, skin, blood-brain barrier and the intestinal wall.
The hormones cortisol and CRH are related to the stress response inside your body. CRH. If you are fond of rigorous training, you might have worked out less or to take Omega 3, probiotics and Vitamin C to recover from the harms caused by cortisol and CRH
How much exercise is too much?
Inactivity or not exercising is not good for you as you might increase the chances of heart disease and diabetes. Inactivity also tightens your muscles that might result in stiffness and back pain. Just like not exercising can reduce your stress resilience, self-healing, and harm your immune system, too much exercise can also cause you a lot of harm. You have to find a middle ground. You have to exercise moderately. Moderate exercise stabilizes cortisol and CRH levels, improves circulatory, nervous, respiratory and digestive system. Generally speaking, 20-30 minutes exercise 4 times a week can help you remain fit and healthy. Yoga is better than heavy work out in a gym as exercising moderately help in keeping your muscle tones and maintain health.
So what exactly is a moderate exercise? Here is a recommended exercise regimen to maintain weight and remain fit without harming your body.
Spend less time in exercise but exercise frequently: It is better to walk 20-30 minutes rather than spend 60 minutes in elliptical machines. Another better alternative is to move your body for 1 or 2 minutes throughout the day. Take the stairs instead of the lift. Stand while talking on the phone instead of relaxing on the bed. Instead of spending 20-30 minutes doing push-ups, do 12 push-ups a couple of times in a day. The main idea is to create movement in your body.
You might try High-intensity interval training (HIIT) like elliptical, stationary bike treadmill, however, make sure you train only for a short time something like 5-5 minutes in one session at moderate speed.
You also need recovery drinks after exercise. You need energy after hard work out. However, make sure to avoid sugary drinks. You can drink fresh vegetable or fruit juice instead. Your diet should include a lot of vegetables and protein, and avoid carbohydrates as much as you can. You also need a good sleep. Your body goes through the recovery process during sleep. When you are sleeping, the body cleanses itself from toxins and produces growth hormones.