How Much Exercise Is Needed to Maintain a Healthy Weight?

When we engage in exercise to lose weight, we may inadvertently make some common mistakes. For instance, we might over-exercise, leading to increased food consumption, or under-exercise, resulting in no noticeable changes. A key question that arises is: how much exercise is necessary for weight loss? To explore this, let's examine the topic further.

Excessive Exercise and the Release of Key Hormones

Excessive exercise triggers the release of two crucial hormones: CRH (Corticotropin-Releasing Hormone) and cortisol, both of which are involved in the stress response. CRH increases the permeability of the gut wall, as well as that of the lungs, skin, and blood-brain barrier. Elevated cortisol levels, which are common in high-intensity exercises like running, can lead to various negative effects, such as increased wear and tear, accelerated aging, and tissue damage. Additionally, prolonged high cortisol levels disrupt the tight junctions between cells, allowing harmful substances to penetrate. Cortisol also reduces gut motility, impairs digestion, slows blood flow to the intestines, and decreases the production of mucus, which plays a critical role in immune defense. Individuals with imbalances in the regulation of CRH and cortisol are advised to reduce their exercise intensity to promote recovery. Even professional athletes utilize various recovery strategies, including probiotics, omega-3 fatty acids, and vitamin C supplements. Nevertheless, the most effective approach is maintaining a balanced exercise routine.

The Opposite of Progress in Weight Loss

Personally, I am an avid runner. However, at the age of 35, I discovered that my cortisol levels in the morning were three times higher than normal. Intense exercise exacerbated this imbalance, leading to several issues: weight gain, shortened telomeres, blood sugar imbalances, knee pain, leaky gut, and fatigue. Pushing my body too hard only intensified these symptoms. When I reduced my running and incorporated adaptive exercises like yoga and Pilates, my cortisol levels normalized, and I began responding better to exercise. As a result, I lost weight, and my joints and telomeres improved.

Determining the Right Amount of Exercise

On the other hand, a sedentary lifestyle is also detrimental to health. Prolonged sitting increases the risk of diabetes and cardiovascular disease and tightens the hip flexors, which can lead to lower back pain and muscle cramps. The key is to find a balance—neither over-exercising nor remaining inactive—so you can reap the full benefits of physical activity. Insufficient exercise compromises the immune system, reduces stress resilience, and disrupts the circadian rhythm. Over-exercising—engaging in prolonged, high-intensity activity without proper recovery—can impair the stress response system, leading to immune dysfunction, injury, and digestive issues like leaky gut. In summary, exercise follows a U-shaped curve: moderate amounts are optimal, while too little or excessive exercise can be harmful. I recommend exercising for 20 to 30 minutes, four times a week. The most effective exercises include targeted, explosive movements, as well as adaptive exercises like Pilates or yoga, which help stabilize cortisol levels, support weight loss, and build muscle. Below, I outline the fundamental principles for optimal exercise:

Move Little but Often

To maintain a healthy weight, incorporate explosive movements into your natural rhythm throughout the day. For example, you could dance when you wake up, do 12 push-ups after showering, and engage in similar activities. The goal is to integrate movement into your daily routine, rather than forcing yourself to complete multiple exercises at a fixed time. Start small by adding five minutes of exercise throughout your day.

Explosive Training

Focus on explosive exercises that target fast muscle contractions, two to three times a week, ideally in the morning or before 1 PM. This type of training mirrors the natural movements of our ancestors, such as running to the river to fetch water for the tribe. The body responds well to explosive exercises followed by two to three minutes of recovery. These exercises can be combined with aerobic activities (e.g., alternating between fast and slow running) or other strength training exercises, such as:

• Three minutes of brisk walking, followed by three minutes of normal-paced walking.

• Normal-paced running with 30 seconds of full-speed running.

• High-intensity circuit training with weights or aerobic exercises, followed by two to three minutes of low-intensity recovery.

Post-Exercise Recovery Drink

After explosive training, consider consuming a recovery drink that promotes muscle growth and activates the mTOR gene. This drink is most beneficial for those engaging in at least 30 minutes of explosive or high-intensity exercise. The proven formula combines protein and carbohydrates in the following ratio: 10 to 40 grams of protein (20 grams for women), 7 grams or more of carbohydrates (10 to 20 grams for women), and over 3 grams of fat. Drink this within 45 minutes of completing your workout, and avoid sugar.

Prioritize Sleep

To maintain weight and energy levels, aim for seven to eight and a half hours of sleep per night, ideally going to bed by 10 PM. If you’re not getting enough sleep, try taking a brief nap when you feel tired. Adequate sleep is essential for the body to produce growth hormone and repair itself after exercise. It also helps cleanse toxins and rebuild cells.

Plan and Allow Time for Recovery

Exercise influences your hormone levels, and proper recovery is crucial for maintaining hormonal balance. This ensures that your adrenal glands are not overtaxed and prevents the depletion of sex hormones and thyroid hormones. Recovery activates the body’s repair mechanisms: healing muscle micro-tears, boosting energy levels, and preventing chronic fatigue. In essence, recovery is about repairing tissues damaged during exercise, rebuilding muscles, preventing injury, and returning to a state of emotional and physical readiness for future training. In the past, I limited my recovery time significantly, which is something you may also do. If you exercise five times a week, ensure there is a 24-hour gap between sessions and include two rest days. Recovery helps mitigate oxidative stress, reducing the feeling of extreme fatigue and muscle pain. However, recovery’s impact goes beyond this—it listens to the body’s signals and prevents overexertion. My body often urges me to over-exercise and skip recovery, leading to injury, muscle spasms, and weak mitochondria. Don’t let this happen to you. Recovery means listening to your body and addressing signals of pain, such as sudden discomfort in the left leg or knee cramps. Unfortunately, I once ignored these signs, but now I’ve trained myself to respond to my body’s needs.

Therefore, even if you have not yet established a regular exercise routine, you still have the opportunity to get back on track. Select an activity that you enjoy and aim to exercise four times this week. Physical activity is effective in managing stress, promoting better sleep, and boosting endorphin levels. It has positive effects on sleep quality, weight management, genetics, and mental well-being. Even walking qualifies as a form of exercise. By monitoring your heart rate during physical activity and at rest, and paying attention to your body, weight, and mood, you can identify the most effective path towards optimal health and appearance. I hope you have found the therapeutic exercise content insightful. For those who prioritize fitness, feel free to share it. Additionally, for more related materials, please visit the Sports World section on SAEDNEWS. Thank you for your continued support.