And how many times a week do you need to exercise in order to lose weight and get cubes on the press?
Thanks to Instagram and fitness models, we are all obsessed with sports. Jogging for breakfast, yoga for lunch and cardio workout for dinner – this is the diet for the day of the most ordinary modern girl who dreams of a steel abs and pumped up buttocks. But what about our body? Will he thank us for such Spartan conditions of detention ?! Finding out what consequences training at the limit of possibilities can have.
Intense training can trigger a range of problems, including research published in the Australian sports journal Alimentary Pharmacology and Therapeutics leaky gut syndrome – a condition in which the intestinal lining becomes weakened, which leads to the penetration of microbes and toxins into the bloodstream.
Toxins in the bloodstream, in turn, are the main cause multiple sclerosis и chronic fatigue – because of this, many other diseases can occur.
Another problem that often occurs among those who visit the gym too often is heart rhythm disturbance… Endurance training can cause changes in the heart muscle that scientists call “cardiotoxicity.” It is believed that such changes are conducive to the appearance of arrhythmias.
Another unpleasant consequence. According to scientists, gym lovers have the same biochemical markers as patients with clinical depression… That is, the release of serotonin (a regulator of mood and behavior) is altered by both disorders. This behavioral depression is associated with decreased motivation, insomnia, and irritability.
Director of the “Gym” direction of the World Class fitness club chain.
Often, a client of a fitness club is faced with an internal contradiction: he really wants to quickly achieve the desired goal, and all the coaches say that you need to train for 60–90 minutes maximum, and even only 2-3 times a week.
“What if you train every day for 3-4 hours at a time? Will the result come much faster? ” – this is what many who visit the hall think.
So that such questions do not arise, it is worth understanding the reasons for such recommendations and, as a result, in the physiological and methodological foundations of training.
First, it should be understood that training is a certain external stress that brings our body out of a state of rest, and our body is forced to adapt to it. Therefore, if the load is too voluminous and intense, then the recovery process will be very long.
The second reason is the limited energy reserves. If we are talking about our “batteries”, then for effective intensive work, glycogen stores are enough for 40, maximum 60 minutes of work. It is possible, of course, to perform low-intensity and longer workouts, but their efficiency will be lower, the risk of dehydration and hypoglycemia (low blood sugar) increases, which can lead to dizziness and even loss of consciousness, and the loss of minerals negatively affects muscle contractility. therefore, muscle cramps can occur.
Of course, experienced athletes in such cyclic sports as marathon running, race walking, triathlon practice long enough workouts (2 hours or more), but they do it gradually and not often. And most importantly, they carefully control the nutrition of the body during training, drink a lot of fluids, add isotonics with minerals, closely monitor the indicators of the cardiovascular system and their recovery.
If you are not a professional athlete, training volume of 60-90 minutes at a frequency of 2-3 times a week is enough to achieve a variety of goals. You will be able to recover, progress, not risk your own health, and you will still have time for an interesting and varied life.