Only 20% of people exercise regularly. Those who do may get caught up in new fitness trends like CrossFit. However, through my research, I found that high-intensity combination workouts may not be the smartest way to achieve the best feeling and appearance. Let's discuss how much exercise is needed to maintain weight.
Overexercising releases two key hormones: CRH and cortisol, both related to stress responses. CRH increases the permeability of the intestinal wall, lungs, skin, and blood-brain barrier. High-intensity exercises like running elevate cortisol levels, leading to wear and tear and accelerated aging. High cortisol levels also alter tight junctions between cells, allowing harmful substances to pass through. Additionally, elevated cortisol decreases gut motility, blocks digestion, slows blood flow to the intestines, and reduces mucus production, which is essential for immunity. Those with disrupted CRH and cortisol regulation are advised to take a break from exercise to heal. Even professional athletes seek solutions such as probiotic supplements, omega-3, and vitamin C. However, the best approach is to maintain balance.
Personally, I love running. But at age 35, I discovered my morning cortisol levels were three times higher than normal. Intense exercises further elevated my cortisol levels, causing several problems: weight gain, short telomeres, blood sugar issues, knee pain, leaky gut, and fatigue. Overexerting myself worsened these symptoms. When I reduced running and adopted adaptive exercises like yoga and Pilates, my stress hormone levels improved, and I responded better to exercise. I lost weight, and my joints and telomeres improved.
Conversely, inactivity and a sedentary lifestyle aren't good either. Sitting too much increases the risk of diabetes and heart disease and tightens hip flexors, leading to lower back pain and stiffness. Striking a balance is key to reaping the full benefits of exercise. Insufficient exercise harms the immune system, reduces stress resilience, and disrupts the circadian rhythm. Overexercising with prolonged, high-intensity workouts without proper recovery can compromise the stress response system, leading to immune issues, injuries, and leaky gut.
Like many things, exercise has a U-shaped effect: a moderate amount is optimal, while too little or too much can be harmful. I recommend 20 to 30 minutes of exercise daily, four times a week.
Targeted Workouts: Explosive exercises, adaptive workouts like Pilates or yoga. These stabilize cortisol levels, aid in weight loss, and build muscle.
Move Often: Incorporate movement into your daily routine rather than forcing yourself into a strict exercise schedule.
Start Small: Begin with adding 5 minutes of exercise to your day.
Focus on exercises that engage fast-twitch muscles, such as sprinting or high-intensity interval training (HIIT), twice or thrice a week. These workouts mimic activities of our ancestors, like running to fetch water. Incorporate explosive exercises into aerobic workouts, strength training, or other activities.
Examples
Three minutes of brisk walking followed by three minutes of regular walking.
Normal running with 30-second sprints.
HIIT combined with low-intensity exercises for recovery.
After explosive workouts or high-intensity training lasting at least 30 minutes, consume a recovery drink within 45 minutes. A mix of protein and carbohydrates works best. Avoid sugar. For women, I recommend 20 grams of protein and 10-20 grams of carbohydrates.
Get Enough Sleep
For maintaining weight and energy levels, aim to sleep by 10 p.m. for 7 to 8.5 hours. If you can't get enough sleep at night, take short naps. Sleep is crucial for hormone production and body repair.
Exercise affects hormones, and proper recovery keeps them balanced, preventing adrenal issues and maintaining sex and thyroid hormones. Recovery involves repairing tissues damaged during exercise, rebuilding muscles, and preventing injuries. It also restores energy levels and prevents chronic fatigue. Listen to your body and allow 24 hours between workouts with two rest days weekly.
Even if you're not exercising regularly yet, you have the opportunity to get back on track. Choose an activity you enjoy and exercise four times this week. Exercise helps combat stress, improves sleep, boosts endorphins, and benefits sleep, weight loss, genes, and mental health. Pay attention to your heart rate, body, weight, and mood to find the right path to feeling and looking your best.
I hope you enjoyed this sports therapy content. Feel free to share it with anyone who cares about their fitness. For more related content, visit the Saed News sports section. Thank you for your support!
