The Downsides of Cardio: Why Excessive Aerobic Exercise May Not Be Beneficial
- January 9, 2017
- Posted by: marlenedubois
- Category: CPR Training
There can be no question of which some amount of cardio exercise can be beneficial for your health. Decades of medical research has shown us of which cardio exercise can be helpful for reducing obesity in addition to all the problems of which come with This specific. Cardio exercise helps to tone muscles in addition to can help to strengthen your bones in addition to ligaments, benefits of which will become more important as you get older. However, as with all not bad things there are certain downsides. Did you know of which too much cardio exercise can cause serious health problems? Well, This specific can. Before you get too excited, no one can be saying of which of which you should throw out your running shoes in addition to spend your days on the couch; however, there are some risk factors to cardio. Before you start your regimen, you should consider the potential problems in addition to work to minimize them.
Joint Damage in addition to some other Orthopedic Injuries
Any high impact activity presents a high risk of joint problems. Anything of which involves running or jumping can result in injuries like plantar fasciitis, shin splints in addition to hip bursitis. Even people who only do limited amounts of cardio face some risk of injury; an excessive amount of exercise elevates of which risk. The knees in addition to hips are the joints of which are most vulnerable to injury, especially in aging individuals. Your best bet can be to involve yourself in low impact activities of which place little or no stress on the joints. Options because of This specific include using an exercise cycle, an elliptical machine or swimming. However, even with those safer options you may still face the risk of health issues if you do too much; This specific can be a not bad idea to limit your cardio time to no more than 45 minutes per day.
Yes, cardio exercise can be beneficial to your heart yet only if This specific can be done in moderation. If you overdo This specific, you actually increase your risk of having a heart attack. Consider the fact of which a study published inside the Mayo Clinic Proceedings journal showed of which overdoing exercise can pose a threat to heart health. According to the study, more than an hour of daily exercise provides “diminishing returns” in addition to can result in adverse cardiovascular effects. Atrial fibrillation in addition to enlargement of the heart are two potential side effects of excessive cardio exercise; atrial fibrillation can be also known as an “irregular heartbeat” in addition to can be problem of which increases an individual’s risk of stroke. Another study presented at the Canadian Cardiovascular Congress states of which overly long sessions of exercise caused the risk of heart problems to be increased by a factor of seven.
If you find yourself lacking in energy, cardio exercise can be one way to change of which. However, excessive cardio exercise can actually leave you with too much energy. A workout can raise your levels of adrenaline in addition to leave you too amped up to go to sleep at night. This specific can be especially so if you do your cardio later inside the evenings. The solution to This specific can be to arrange your schedule to ensure you do your workout inside the mornings or earlier inside the evenings. This specific allows you enough time to wind down before going to bed. Limiting the duration of your cardio exercise will also help with insomnia.
An increase in your appetite can result by cardio exercise in addition to may cause you to take in more calories. Eating more food can be a side effect of cardio exercise for many people. The exertion causes their bodies to produce hormones of which increase appetite with the net effect being of which they start to consume more calories than they burn off. Their cardio exercise results in them gaining weight instead of losing This specific. A study published inside the American Journal of Physiology shows of which women who burned more calories than they consumed in a workout saw increased blood-concentrations of energy regulating hormones. Those are the hormones of which signal the body’s desire for food. In some other words, their bodies were telling them to eat to recover the calories they just lost. These effects are not limited to women as some men also have increased appetites after a cardio workout.
This specific can be when your body produces unstable molecules called free radicals; these molecules can damage your cells, which results in more of these free radicals being produced. Excessive exercise causes too much oxidative stress for your body to fight. The result of all This specific can be of which you develop an increased risk of heart disease in addition to cancer. This specific can be important to note of which pretty much every type of exercise causes some amount of oxidative stress, in addition to researchers think of which some amount of This specific can be necessary, just not too much. Moderate amounts of oxidative stress actually help to make your body stronger.
Elevated Levels of Cortisol
More than an hour or so of cardio exercise can stimulate the Discharge of a hormone called “cortisol,” otherwise called the “stress hormone.” The purpose of This specific hormone can be to change your metabolism in a way of which enables you to better deal with stress. This specific provides you with increased energy for “fight or flight.” inside the right amounts, cortisol can have health benefits inside the form of muscle growth in addition to increased heart health. The problem with excessive cardio exercise can be of which This specific can cause the hormone to accumulate in your system. Prolonged stress in addition to high cortisol levels result in fat being retained in addition to muscles being broken down. Elevated cortisol levels have been shown to result inside the gain in addition to retention of belly fat. Additionally, your immune system may be made weaker by higher levels of the hormone.
One study inside the Canadian Journal of Applied Physiology showed of which oxidative stress by excessive cardio exercise has negative effects on the male reproductive system. After four weeks of excessive strenuous cardio exercise, researchers found a decrease inside the size of reproductive organs of men participating inside the study; This specific was accompanied by reduced levels of testosterone. A similar study using rats found oxidative stress in addition to sexual dysfunction.
None of This specific should be taken as a criticism of exercising. You need to exercise. Moreover, even with all of the health risks, the fact remains of which people who do some cardio exercise are better off than people who do none. However, how much they do includes a significant effect on how much benefit they get by This specific.
Age can be a major factor in how your body handles cardio exercise in addition to the issues This specific can cause. Older individual’s should be particularly careful as bodies are not as resilient past a certain age; if you are over 40, you may face a longer recovery period when compared to someone in their 20s.