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Too much intense exercise a week can be detrimental to health

Interval training can be very effective in improving endurance and also contributing to overall health, but if you do too much of it, it can lead to overload on the body and impaired metabolism.

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Monday, 05 April 2021, 07:11 Updated: 07:16

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Fitness coach Or German presents a short workout for a flat stomach (Photo: Or German)

Dosage is the key to everything in life, and the same is true in the case of exercise.

New research finds that too much intense exercise a week can sabotage your goals, especially if these include exercise for the sake of improving fitness and overall health.

The study, recently published in the journal Cell Metabolism, examined the effect of high-intensity interval training (or HIIT training).

Heat training is known for its many benefits: they improve endurance and are also beneficial for toning and weight loss.

However, too high a frequency of these workouts can lead to a detrimental effect, produce an overload on the body and slow down the metabolism.

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To the full article

The study, which was small in scope, was conducted at the School of Sports and Health Sciences in Sweden and involved 11 mature and healthy volunteers (6 women, 5 men).

Experimental participants were asked to conduct intense interval training on a regular basis on exercise bikes: short periods of increased exertion, followed by short periods of rest.

As time went on the frequency of training and from Nablus gradually increased.

Maximize high-intensity workouts, but stop before they begin to harm the body.

Man training (Photo: ShutterStock)

The study found that a moderate amount of heat training improved the performance of the participants in the experiment, but as the training lengthened and increased in frequency almost daily the improvement curve changed direction: the improvement in the volunteers' fitness stopped and their health began to suffer.

The researchers' conclusion is that heat training has health benefits, but when exaggerated with it it can be detrimental to performance and create an overload on the body's systems.

During the first two weeks of the experiment the physical performance of the participants showed significant improvement.

At this stage of the experiment they cycled the exercise bike with maximum effort at 5 intervals lasting 4-8 minutes each, with rest periods of 3 minutes between them.

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As time went on, they were able to produce more strength during training and built higher endurance, but the researchers noticed in their tests an additional advantage - they saw an improvement in the mitochondria of the experimenters' cells.

The mitochondria are a part of the cell that produces energy.

This finding supports findings from previous studies that heat training is an effective way to improve physical fitness and overall health.

How much heat training is too much?

According to their calculation, 90 minutes a week of intense activity performed correctly brings the best results for most trainees.

But Swedish researchers were not content with that.

They wanted to keep checking where the border crosses after which good activity becomes too much, and loses its benefits.

In other words, if heat training is a good thing, the researchers wanted to know how much of it is too much?

If you are just beginning your athletic path, start slowly and gradually.

Woman lifting weights (Photo: ShutterStock)

They found that problems began to appear as the experimenters reached an almost daily training frequency, and as the intense intervals in their training began to lengthen.

They calculated and found that at this point, the volunteers performed about 152 minutes of high-intensity training each week.

At this point in time the benefits of the exercise seen earlier began to erode.

Unstable sugar levels and oxidative damage to cells

Their tests indicated that the worst metabolic health measured to the experimenters was during the most strenuous period of their training program.

During this period the tests also showed instability in blood sugar levels and problems with cell mitochondrial function and blood tests found biological markers for oxidative damage - a type of damage at the cell level, which has been linked to long-term health risks such as chronic disease, premature aging and short-term symptoms. Like fatigue and inflammation.

Did you exaggerate?

This is how you will repair the damage

The good news is that trainees have been able to recover from these damages after about a week of reducing the frequency of training, after which they again see an improvement in their performance on the exercise bike.

However, their mitochondrial function has not yet returned to its high level measured before overtraining.

The findings of this study are an important and effective reminder of the importance of moderation in planning your exercise and of rest between workouts.

Recovery time is critical to maximize the health and physiological benefits of exercise.

Another important refinement the researchers added to their article is that all participants in the experiment were healthy and at a reasonable level of fitness, so they stood relatively easily in 90 minutes of high-intensity training a week, but for people recovering from injury or just starting to build up, The best for them.

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