Revealed 12:00 am Saturday, October 15, 2022
Most common exercisers have heard feedback from much less enthused people that our knees gained’t make it or that we’re going to put on out our our bodies in some trend. Often the individuals who say this don’t get a lot train however is there some reality to what they are saying? Can we do an excessive amount of train?
I ran 42 miles on the ultimate day of working throughout North Carolina and pedaled back-to-back century rides (over 100 miles) on my bike journeys a number of occasions. These distances pale when the actual athletes who practice for distinctive distances run over 100 miles and bike over 250 miles a day in competitors. One of these competitors requires simulating the trouble for a lot of hours in coaching.
Everyone knows that train is nice for our well being and health, and it’s tempting to imagine that extra is routinely higher. However as with so many different good issues in life, there comes a degree of diminishing returns, and it’s potential to overdo it.
Precisely what constitutes an excessive amount of bodily exercise will depend on our particular person skills and targets. It’s typically accepted that 2.5 to three hours per week of average train will get you the advantages that I speak about every week, reminiscent of cardiovascular well being, much less likelihood of diabetes and different well being dangers, together with psychological readability, focus and a way of well-being. Going previous that quantity is for objective and efficiency and the method will get extra difficult.
“If you’re exercising for efficiency — whether or not it’s to get stronger within the health club, run a marathon or enhance your tennis recreation — it’s potential to emphasize your physique past what it could actually bounce again from,” stated Kristen Dieffenbach, an train scientist and director of the Middle for Utilized Teaching and Sport Sciences at West Virginia College. She says the aim of coaching is to induce a so-called coaching response. We work out, and our physique responds by getting fitter, stronger and quicker. These enhancements don’t occur through the exercise itself however happen through the restoration interval. That’s when your physique repairs the harm introduced on by arduous train, like micro tears in your muscle fibers, and makes variations, like growing the energy-producing mitochondria in your cells.
“So long as your physique is ready to sustain with this restore work, your exercises will proceed to help your efficiency,” Dr. Dieffenbach stated. However when the stress out of your exercises builds up past your capability to recuperate, you will have entered the zone of an excessive amount of, identified within the endurance world as overtraining.
“What makes issues difficult is that the road between coaching arduous and overtraining is fuzzy. There’s no components or quantity that may inform you what’s an excessive amount of,” Dr. Dieffenbach stated. As an alternative, what issues is how your physique responds to the train you’re doing. Dr. Dieffenbach urged pondering of train and the bodily and emotional sources it requires as calling upon cash in a financial institution. You’ve solely a lot in your price range, and if you happen to attempt to overspend, you’re going to finish up worn down or injured.
Throughout my aggressive years, I generally had a lingering tiredness, and all exercises turned arduous for days or perhaps a week at a time. Together with that got here bother sleeping, the next resting pulse price and a lingering chilly. The physique is miraculous but when train must be pressured and doesn’t enrich your life, then as arduous as it’s to confess, it could be time for a break. Experiment with decrease depth exercises, a couple of days off and cross coaching. Some further sleep and time away from the coaching watch each might assist.
Our native Halloween double is simply forward on Oct. 29 and 30 with the St. Matthews and Spooky Dash 5Ks. Search for these and a busy November schedule as effectively at www.salisburyrowanrunners.org.
Newswise — With more than three-quarters of children and teens experiencing depression or anxiety, parents are desperate for effective solutions. Now, new research from the University of South Australia shows that something as simple as regular exercise could be a powerful intervention to support young people’s mental health.
In the largest meta-meta-analysis of 375 clinical trials involving more than 38,000 young people, UniSA researchers found that when children took part in structured exercise programs, their symptoms of depression and anxiety improved. Specifically, the study found that:
The biggest improvements in depression symptoms occurred in programs lasting fewer than 12 weeks, suggesting that benefits can emerge relatively quickly – especially for children aged 12 and over.
No significant differences were seen among the frequency of exercise sessions per week.
Children with depression and ADHD also showed the greatest improvements from exercise.
Lead researcher, UniSA’s Dr Ben Singh says the findings present parents with a non-invasive, low-cost solution to combat poor mental health in kids.
“Depression and anxiety are among the most prevalent mental health issues affecting children and teenagers worldwide,” Dr Ben Singh says.
“Evidence-based treatment guidelines often recommend cognitive behaviour therapy and antidepressants as first-line interventions, yet 40-60% of children don’t receive treatment or fail to gain sufficient benefits, so we clearly need alternatives.
“Exercise is a low-cost, widely accessible strategy that could make a real difference to children’s mental health. And while people know that exercise is generally good for your health and wellbeing, there is little evidence that shows how exercise works for kids nor the types of exercise that might work better than others.
“Our study draws together global evidence to show that gentle, light-intensity exercise is highly effective in reducing anxiety in children and teens, while medium-intensity programs that combine resistance and aerobic training – like circuits with weights – can counteract depression.
“Importantly, it demonstrates how exercise is an effective, accessible, lifestyle intervention that can immediately improve mental health issues in children, without first defaulting to medicines.”
Senior researcher, UniSA’s Prof Carol Maher says the findings reiterate the importance of exercise for mental health.
“Exercise should be a core part of mental health care for children and teens, whether at school, in the community, or clinical settings,” Prof Maher says.
“Short, structured programs that include strength training or a mix of activities seem especially promising, but simply exercising, even for short amounts of time will deliver benefits.
“And for parents, rest assured – you certainly don’t need to fork out money for a gym membership or training program; play-based activities, games, and sport are all valuable forms of movement that can support mental wellbeing.
“The key message is simple: get active and keep active. Even short bursts of movement can make a real difference to a child’s mental health and wellbeing – especially for those who are struggling”.
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Contact for interview: Dr Ben Singh E: [email protected]
Media contact: Annabel Mansfield M: +61 479 182 489 E: [email protected]
I’ll be honest, I often prioritize my core and lower body in my training—I just prefer those types of workouts.
But exercising the upper body is just as important, especially because strong arms and shoulders can improve posture and make daily activities feel easier. A strong upper body can also improve your running speed.
‘Exercise snacks’ have been studied for years, and new research adds to the growing evidence of their benefits for overall health, muscle strength and size, cardiovascular fitness, and glycemic control. Often called ‘resistance exercise snacks’, this approach involves short, sharp training sessions, each lasting less than 10 minutes, that can lead to meaningful muscle gains.
Less time and more gains? We’re listening. We break down the new research, and include three 5-minute workouts for your desk breaks.
The research, published in Sports Medicine and Health Research, set out to evaluate the effectiveness of “exercise snacks” — regular, short bouts of physical activity — in improving physical fitness and metabolic health among sedentary populations. The researchers aimed to determine whether brief periods of exercise could help mitigate the negative health impacts of prolonged sedentary behaviour, such as sitting, which is linked to increased risk of cardiovascular disease, diabetes, and metabolic syndrome.
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