![]() ![]() ![]() Overdosing on Exercise Can Backfire. By Dr. Mercola. Do you dread going to the gym for what feels like hours at a stretch? Or do you avoid working out altogether because you just don't have the time? ![]() ![]() ![]() ![]() Then what I'm about to tell you should be music to your ears: when it comes to exercise, less is more. It's becoming increasingly clear from the recent flurry of scientific studies that overdosing on exercise can have detrimental effects on your health. Too much exercise, particularly long bouts of cardio such as marathon and triathlon training, can do more harm than good—particularly to your heart. ![]() While most Americans would be well served to exercise more, there's no need to work out for more than 4. I'll be discussing in a moment. Getting your heart pumping and your body sweating with regular cardio exercise provides multiple benefits. As your heart rate rises: Your heart pumps more efficiently. The amount of oxygen in your blood increases. Your body's ability to detoxify improves. Your immune system is activated. Endorphins increase, elevating your mood This is just the tip of the iceberg when it comes to the benefits of exercise, but there is a cutoff point beyond which exercise can actually harm your body. Recent studies are giving us a much better understanding of exercise physiology, and many of our past notions have been turned upside- down, in terms of how long and how hard to push yourself before the benefits of exercise turn into damages. As you probably know, I am a passionate advocate of exercise and staying fit. But too much of a good thing can have the opposite effect of what you want. Overdosing on Exercise Can Backfire. Effortlessly burn fat and detox, while just sitting. I’ve never titled a post or newsletter with terms like melt the fat! CARDIO BARRE® Cardio Barre® is a unique, high energy/no impact exercise class that combines barre work and lightweights with continual fat burning motion. This ballet move sculpts the inner thighs as well as tones the gluteus minimus (side of butt) for lean legs like a dancer. How to do it: Stand with feet wider than. Created by professional ballerina and celebrity trainer Mary Helen Bowers (she worked with Natalie Portman for her role in Black Swan), the Ballet Beautiful website. ![]() Exercising excessively or incorrectly can backfire on your health in a number of ways. For example, the following can occur when you exercise too much or too hard: Your body can enter a catabolic state, in which your tissues break down. Excess cortisol (a stress hormone) can be released, which not only contributes to catabolism but also to chronic disease. Twitter; Facebook; Youtube; Pinterest; Instagram; Rss; Join our list to be the first to hear about exclusive offers, exciting new workouts, Styles and Ballet. A weight lifting and strength training program for women. Thank you to everyone for your support on my blog coming from Pinterest, I know that is where a ton of you. This ballet workout blasts calories and fat and gives you a long, lean dancer's body. You can develop microscopic tears in your muscle fibers (which may fail to heal if you continue over- exercising), and increased risk for injuries. Your immune system may be weakened. You may develop insomnia, especially if your workout is in the afternoon or evening. However, the most serious risk involves damaging your heart—or worse yet, sudden cardiac death—which will be the focus of this article. Are You Running the Risk of Sudden Death? You've undoubtedly been stunned by the occasional news of an elite athlete suddenly dropping dead. These accounts are not as rare as you would hope, and science is finally shining some light on the cause. Ballet Beautiful exists at the intersection of fitness and dance, combining core aspects of both into a ballet inspired workout that anyone can do. If you've ever seen the Victoria's Secret Fashion Show, then you will know just how gorgeous and confident the. Whether you want to participate in ballet or just watch it, the ballet experience can excite and inspire you. Ballet is among the most beautiful forms of expression. Marathon runners and triathletes have traditionally been seen as the perfect picture of fitness, the envy of . Running a marathon is on many- a- Bucket- List. But are the physical demands of this sort of training actually healthy or even safe? The latest research suggests not. High- endurance training puts extraordinary stress on your heart. Although stressing a muscle usually makes it stronger, extremely high stress can have the opposite effect—and your heart muscle is no exception. Long- distance running leads to high levels of oxidative stress, inflammation, and damage to your heart tissues, producing acute physiological responses that can trigger a cardiac event. The risk appears to be highest if you're a middle- aged man, due to gender differences and changes that typically accompany aging. Men are two to three times more likely to experience a sudden cardiac arrest, the exercise issue aside. One 1. 98. 4 NEJM study found that you are seven times more likely to have a heart incident while exercising than at rest. So, let's take a look at the flurry of studies emerging over the past few years about exercise- related heart damage. Eight Scientific Studies That May Stop You in Your Tracks. According to a study presented at the Canadian Cardiovascular Congress 2. Montreal, regular exercise reduces cardiovascular risk by a factor of two or three, but the extended vigorous exercise performed during a marathon raises your cardiac risk seven- fold! In a 2. 01. 1 study published in the Journal of Applied Physiology, researchers recruited a group of extremely fit older men, all members of the 1. Marathon club (having completed a minimum of 1. Half of the men showed heart muscle scarring as a result of their endurance running—specifically, the half who had trained the longest and hardest. If running marathons provided cardiovascular benefit, this group would have had the healthiest hearts! A 2. 01. 1 rat study published in the journal Circulation was designed to mimic the strenuous daily exercise load of serious marathoners over the course of 1. All the rats had normal, healthy hearts at the outset of the study, but by the end, most of them had developed . A 2. 01. 2 study in the European Heart Journal found that long- term endurance athletes suffer from diminished function of the right ventricle of the heart and increased cardiac enzymes (markers for heart injury) after endurance racing, which may activate platelet formation and clotting. Twelve percent of the athletes had detectable scar tissue on their heart muscle one week post- race. A 2. 01. 0 study presented by the American College of Cardiology showed that endurance runners have more calcified plaque in their arteries (which also increases stroke and dementia risk) than those who are not endurance athletes. A 2. 01. 1 German study revealed a very high incidence of carotid and peripheral atherosclerosis among male marathon runners. A 2. 00. 6 study screened 6. Boston Marathons, using echocardiography and serum biomarkers. Researchers found decreased right ventricular systolic function in the runners, caused by an increase in inflammation and a decrease in blood flow. Research by Dr. Arthur Siegel, director of Internal Medicine at Harvard's Mc. Lean Hospital, also found that long- distance running leads to high levels of inflammation that may trigger cardiac events. Sustained Elevated Cardiac Output Can 'Tear Apart' Your Heart Tissue. As you can see from the above studies, the research is converging around the considerable risks that high endurance cardio- type exercises pose for your heart. When you engage in this type of training, your heart doesn't have much say in the matter, as it simply responds to biochemical signals from your body to ramp up cardiac output in order to keep up with your level of exertion. Extreme exercise causes your heart to massively increase cardiac output, which it may have to sustain for several hours, depending on the duration and intensity of your activity. Your heart pumps about five quarts of blood per minute when you're sitting. But when you're running, it goes up to 2. It enters a state of . The problem is, many endurance athletes don't allow their bodies to fully recover between sessions. They often live in a perpetual post- workout state, which basically resembles chronic oxidative stress. Repeated damage to the heart muscle increases inflammation, which leads to increased plaque formation, because plaque is your body's way of . Over time, as more damage is inflicted, the heart enlarges (hypertrophy), and forms scars (cardiac fibrosis). MRIs of long- time marathoners reveal abundant scarring all over their hearts. Scientists have also measured elevated cardiac enzyme levels after extreme exercise—just like after a heart attack, which can only mean one thing: this type of exercise is damaging people's hearts. Endurance Training Can Produce Dangerous Arrhythmias, Myocardial Fibrosis, Hypertrophy and Atherosclerosis. Although researchers don't yet understand all of the factors in this process, they have theorized that high endurance exercise leads to cardiac fatigue, then a flood of catecholamines and adrenalin, which then triggers arrhythmias (abnormal heart rhythms). One common arrhythmia is atrial fibrillation, commonly known as . Marathoners above age 5. A- fib rates. 1. 3Arrhythmias can progress into full cardiac arrest. According to Dr. James O'Keefe, a research cardiologist and former elite athlete, 5. O'Keefe summarizes the entire phenomenon nicely in his Mayo Clinic Proceedings paper: 1. Over months to years of repetitive injury, this process, in some individuals, may lead to patchy myocardial fibrosis, particularly in the atria, interventricular septum, and right ventricle, creating a substrate for atrial and ventricular arrhythmias. Additionally, long- term excessive sustained exercise may be associated with coronary artery calcification, diastolic dysfunction, and large- artery wall stiffening. They would run long enough to escape the clutches of a tiger, but there were no marathons happening across the African savanna. One new study lends more credence to the benefits of walking versus running, finding that moderate intensity exercise (walking) produced equal health benefits as vigorous intensity exercise (running), with similar risk reductions for hypertension, hypercholesterolemia, diabetes and possibly coronary artery disease. Over the past 3. 0 years, the number of people running marathons has increased 2. Phidippides was the first . The changes being noted in the heart tissue of long- distance runners, especially in their right ventricles and both atria, have led some physicians to call the condition . If done appropriately, it can be an effective part of your overall fitness plan and may even help you to live longer. But you must keep it moderate, and find you own . O'Keefe recommends running no more than 2. If you run farther or faster than that, you may lose ALL benefits, and your health risks can rise to the magnitude of the couch potato—literally—according to the science. The statement written by Hippocrates 2,5. One of the best ways to accomplish this is with HIIT, or high intensity interval training, which consists of short bursts of high- intensity exercise, as opposed to extended episodes of exertion.
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