When it comes to improving our physical fitness, there is no time to waste on exercise (often referred to as “recovery”). As needed Such as practice and training.
Not only is recovery important for anyone who wants to build muscle mass, but taking enough time to recover between training sessions is important to avoid “excessive training” – the extreme fatigue that recovery takes. Occurrence from weeks to years.
Excessive training occurs when there is a mismatch between the amount of exercise you do and the amount of recovery you do. It can cause Weakened immune response, Hormonal activity has changed And Persistent fatigue (Usually lasts more than four weeks). But some reports and comments online suggest that over-training may be the cause of some people ‘s struggle to lose weight – and may even harm them. Obesity. That may not be the case – this is the reason.
B Weight lossYou need to create something called “calorie deficiency”. This basically means you burn more calories than you take in and after a while.
There are two ways to deal with calorie depletion – by changing your diet, you are eating fewer calories than you are burning, or you are burning more calories than you are consuming.
Based on this, it seems reasonable to expect that if a person is overweight he will probably burn more calories than he does – leading to weight loss. But for some people, exercise can put a strain on the body, and over-training can lead to long-term stress – and even weight gain. This opposite relationship is usually a The hormone cortisol.
Often the hormone cortisol is released in response to stress – for example due to stress Work Or School. Cortisol is released when we finish Moderate or intense exercise stress. The body does this to help prepare it for stress – so it tells the body Release some energy To help complete any exercise we do.
Increased cortisol levels due to exercise-related stress are short-lived and usually return to normal In an hour After exercise. Most of the time, anyone who trains us at a high level will practice it over and over again Elevated cortisol levels Due to exercise-related stress.
Stress and weight
Excessive exposure to cortisol leads to an increase in the specific enzyme called Lipoprotein lipase In fat cells. This enzyme tells the cells to increase their fat content and why over-stress can sometimes lead to fat gain. Abdominal area, Face and chest. Excess cortisol levels make it easier for fat tissue Rejuvenating cortisol In fat tissue itself – it increases the activity of lipoprotein lipids and subsequent fat accumulation.
There is some evidence that cortisol (also known as the HPA rod) can damage the glands group through training. But much of this research shows that cortisol is a stress response. It actually decreases Excessive during training.
I work from my own laboratory After a short period of intensity (11 days) of physical activity, the cortisol response to high intensity 30-minute exercise stress decreased. This, Alongside the findings of other studiesIt suggests that cortisol levels in our blood may be reduced during response to stress – such as exercise.
This may be a defense mechanism when exposed to cortisol levels frequently. This does not mean that over-training can lead to fat accumulation and weight gain.
Excessive training distribution
Although you can exercise regularly, it is difficult to know the dangers of over-training. We know that Top level athletes Studies show that they are more likely to be over-trained because of the high demand for training. 30% And 60% Excessive training experience of athletes. But a study that shows how often the average person experiences excessive training.
So why do people often lose weight when they are exercising? Although the hormone cortisol is associated with weight gain, the average person who exercises a few times a week does not necessarily stress the vital and sustained cortisol peak.
Although they go to the gym a few times a week or even every day, there are many reasons why people may experience weight loss plato. Excessive stress in your daily routine can be linked to poor nutrition, calorie depletion, and even calorie burning in the gym.
If you have already lost some weight but know that your growth has stopped, it may be helpful to calculate whether you are now or not. They want fewer calories. Adding some extra light exercise every day – like a lunchtime walk – can also help you burn some extra calories without putting pressure on your body.
Although over-training may not be able to prevent the average person from losing weight, it is important to plan regular breaks during your workout to avoid fatigue and muscle recovery.
This article was originally published by The conversation.
John Huh Senior Lecturer, Physical Physiology, University of Nottingham Trent University.