3 things that happen when you exercise for too long
When practicing a sporting skill, the general rule is that the more you practice, the better you get. It is therefore understandable that many young athletes think this applies to their training as well – they believe that the more they train, the bigger and stronger they will get.
However, the slogan “the more the better” does not apply to strength and conditioning. In fact, too much training can lead to less effective exercises and, even worse, injuries.
We spoke with Dr. Mike T. Nelson, exercise physiologist and owner of MikeTNelson.com, and Dr. Joel Seeman, exercise physiologist and owner of AdvancedHumanPerformance.com, about what problems occur when athletes spend too much time in the best gym lahore
Problem 1: The quality of your training goes downhill.
The purpose of exercise is to strengthen your muscles. This is the only way to gain strength, size and power. But stress can lead to fatigue. You may feel physically exhausted after a set and scrape your knees. Or you may feel tired, sluggish and weak after an intense workout.
No matter what type of fatigue you experience, you can expect it to severely affect your sports performance during your routine. At some point, you will no longer be able to train at full strength and speed, and your training form will deteriorate.
“Training for too long causes severe fatigue, which affects movement patterns and compromises technique,” says Seidman. “Not only does this negatively affect the workout itself, but the poor technique you acquired during that workout carries over to the next workout.”
Problem 2: Your body can break down muscle for energy
If your exercise lasts longer than 45 minutes, the level of cortisol in your body will rise. Cortisol is a stress hormone that helps regulate metabolism to ensure that your body has enough energy to function. Worryingly, cortisol levels rise during exercise and this hormone signals the body to use muscle protein as an energy source, counteracting the positive effects of exercise. The exact start time depends on the intensity of the exercise, but once started, levels gradually increase.
According to Nielsen, this concern is unfounded. He points to recent studies that reveal that “the increase in cortisol levels during exercise is actually a sign of progress.” Cortisol is used to provide fuel,” says Nelson. If anyone can increase cortisol levels during exercise, that’s actually a good thing.
Problem 3: Your muscles are not recovering
Strength training can be challenging for your muscles. To gain strength and size, the body repairs microtrauma by building or strengthening larger muscle fibers that can withstand more stress. This rebuilding process doesn’t happen during exercise, but during recovery after exercise.
If you injure yourself too often, your muscles cannot repair themselves. If you train for too long, you can lose muscle and strength because your body can’t recover,” says Seidman. This can lead to regression.
Therefore, it’s recommended to prioritize recovery with exercises such as foam rolling (as shown in the video above) or even light horseback riding so that your muscles can recover before your next workout. You don’t always need to lift weights.
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