Did you even know?
That exercise, like all things, is best done in moderation. Too much exercise leads to a wide range of both short and long-term health effects. Conversely, too little exercise leads to immobility and many of the lifestyle diseases sweeping our planet. But, when you get it right – when you hit that sweet spot – you feel great, move great, and significantly improve your longevity.
Over-training is one of those fairly nebulous terms that basically means, “you have overdone it.” But, over-training isn’t the result of a single hard training session – rather over-training “is a physical, behavioural, and emotional condition that occurs when the volume and intensity of an individual’s exercise exceeds their recovery capacity.”
One of the more interesting aspects of over-training is if you are chronically stressed, you might be over-training even with relatively little physical activity. That is because your body is already in a fatigued state, and isn’t in a condition to withstand more stress, in the form of exercise, added to it. Fun, low-to-moderate intensity and enjoyable training programs are great in this case.
Long-Term Endurance Training. Conventional wisdom would dictate that people that strenuously work out over years and decades – life-long, competitive endurance athletes – would have healthier hearts than the general population. That actually turns out not to be true. A February 2011 study found that half of these veteran athletes had muscle scarring, fibrosis, on their hearts – a sign of heart damage.
A New York Times article summed it up nicely when they said that, “the emerging science does suggest that there may be a threshold of distance, intensity or duration beyond which exercise can have undesirable effects.”
You probably already know that we at Successful Health are firm proponents of regular movement, and believe that the body you have is the body you have earned through the way you think, eat and move!
And, we also believe that it’s never too late to create a new beginning for yourself, as we are constantly changing and adapting – right up until the day we die.
The key, of course, is to find the right amount – and right kind – of exercise FOR YOU.
A recent Finnish study found that the same 21-week training program administered to a wide range of individuals led to a wide range of results – anywhere from a 42% increase in overall conditioning to an 8% DECREASE in conditioning. As the New York Times summarized, “Only a fortunate few became both fitter and more buff.”
That study proves what we have long known – and your intuition has been telling you for years – that there is no one-size-fits-all answer to any of this. The only way to know is to continually assess and re-assess.
But, how do you do that?
It’s a lot easier than you might think. The key is to find a repeatable and reliable movement (range of motion or peripheral field, for example) and use that assessment before, during, and after each and every training session. When your results degrade you know you are done. If you haven’t yet downloaded the free report from Z Health, we explain these self-assessments in detail in one of the bonuses.
If you still want more, we teach 6 different self-assessments in our Z-Health World Tour: Essentials of Elite Performance. Not only will you learn the six self-assessments, you will also get 21 hours of advanced training on neurology and kinesiology combined with hours of movement and assessment practice – all designed to make you a better athlete before the end of the first day.
About the author Guy Edwards is a health & performance specialist who helps clients become healthy, look and feel their best. If you’d like to receive invaluable tips and advice on how to feel and look your best with ease, contact Guy at Successful Health Coach