Too much of a good thing…
How many of you have heard that the more you exercise, the healthier you'll be? Sounds easy, right?
Recent research has uncovered that too much exercise can actually HARM you rather than help you! WOW!
I am all for lifting weights, walking, swimming, and yoga, but too much of a good thing can be bad. Let me explain
When you exercise, we put STRESS on our bodies. In moderation this can be a great thing! We need movement to strengthen our bodies and our immune systems, but we must have the right amount. This may also help explain why some extremely fit people were hit hard by covid. Their bodies were so overrun with stress management because of intense workouts that their immune system wasn't able to fight back.
Take runners for example:
When you run, your body is thinking one of two things:
This person is chasing something and they're way too slow to catch it. We are going to starve.
This person is running from something and they're way too slow to outrun it. We are going to die.
Either way, your body is in stress mode. Stress breaks down our immune systems worse than anything else we could do to it.
Another example is lifting weights. Each time we lift, light or heavy, we create tiny tears in our muscle fibers. They cannot repair themselves if we continue lifting and tearing. Our muscles repair, grow, and strengthen DURING REST. How amazing is that? We must allow our bodies to REST so that they can repair! God created our bodies to do miraculous things!
So, what's the takeaway in all of this?
The optimal amount of working out will depend on your body, metabolism, age, and gender. However, many experts agree that 20 minutes per day 4-5 days per week is ideal. 10-minute HIIT (High Intensity Interval Training) has been shown to be more beneficial at burning fat and regulating insulin than long cardio sessions! This is great news!
Movement doesn't have to be weightlifting and running. A 20-walk per day has been shown to drastically decrease your chances of heart disease and stroke. Yoga is also considered movement and is a fantastic way to incorporate mindfulness practices into your day.
My workout schedule looks something like this, and I've found that it gives my body ample time to rest and recover. I workout at the same time each day, which I know isn't always possible for everyone. Keeping my schedule the same (for now) works well for me because I stick to it.
Monday: lifting and HIIT
Tuesday: 20-30 minute morning walk
Wednesday: mobility and flexibility
Thursday: 20-30 minute morning walk
Friday: lifting and HIIT
Saturday: 20-30 minute walk
Sunday: yoga
Final thoughts: find something that works for you and do it! Your ideal schedule may not look like mine and that's ok! Just be sure to let yourself REST so that you're at your best.
Happy Friday!
More information about this topic can be found here:
The Model Health Podcast with Shawn Stevenson, Episode 545: How to Use HIIT for Fat Loss