OVER DO:-
When exercising for more than an hour, adrenal gland,
which is placed above the kidneys, starts over-secreting a stress hormone
called cortisol hormone
It has a significant effect on different parts of the brain affecting
one’s emotions and physiological well –being. Along with the adrenal gland, the
pituitary gland and hypothalamus – situated in the brain – work together to
regulate and balance the optimum level of cortisol hormone in the blood. The
cortisol receptors that are present in our cells, is primarily involved in
synthesis of macronutrients, such as carbohydrates, protein ,fat; control
inflammation ; regulate the circadian rhythm (sleep wake cycle ) and release
energy by increasing glucose during
stress.
When exercising long hour the body essentially gets stressed post an
hour. As a result, excess cortisol hormone is secreted. An – over secretion of
cortisol increase glucose in the blood stream, often disrupting many other
inter-related hormones, such as insulin to mane one , causing to shut down
essential systems like the digestive system . It can hinder one’s immune
system, and weaken the body. Excess cortisol due to long hours of work can lead
to an imbalance in the glucose and insulin levels. This ripple effect has an
adverse impact on our well-being, often giving way to anxiety, depression, and
weight gain. Insomnia and impaired cognitive functions.
Over-exercising is harmful
and counterproductive
GLUCAGON AND INSULIN –
These
two hormones are primarily responsible for controlling sugar level in our blood
stream.
They
complement each other and are mutually inclusive, that is, the two hormones
ideally work together, simultaneously and are dependent on each other. Both the
hormones are secreted by the pancreas. Glucagon essentially prevents
hypoglycemia by ensuring sufficient sugar level circulating in the blood.
Simultaneously, insulin regulates by mitigating an excess of sugar level in the
blood stream. A balance between the two is essential. Long hours of workout can
deplete the body’s glucose level. A low level of glucose is a sign for the
pancreas to release glucose. And a sudden surge in glucose level signals the
pancreas to secrete insulin, causing a rise in insulin level. The balance is
disrupted.
THE GOAL IS TO TRAIN EFFICIENTLY –
A workout over
long hours – done in succession- has proved harmful. It impairs physiological
functions by disrupting the digestive system and causing an imbalance in the
various interlinked hormones. Growth – and – strength trajectory takes a downward
slope on the progress graph. Symptoms such as fatigue and weakness are
prevalent , along with an alteration in the natural circadian rhythm. Reflexes,
motor skills and cognitive function decline over time, leading to impaired judgment
and decision making coupled with severe lethargy. It is advised to restrict a
workout session to 45minutes. Five days a week Two days of vigorous exercise
regime in the week can be beneficial. However, It is crucial to ensure a gap of
three days in between sessions of vigorous workouts. For example, one may have
a vigorous workout on a Tuesday and Friday. The remaining days may involve
moderately strenuous workouts. In such cases, If is recommended to use the
weekend to recover and rest . It is best not to exceed an hour’s workout as
that can be opposite.
Workout programmers
designed by professional are based on scientific reasoning. Therefore, they are
designed in a manner that is efficient and helps achieve the goal of strength,
mobility, and overall well-being. The workout will fatigue the body along the
central nervous system in an hour’s time. Not feeling exhausted after an hour’s
workout is an indicator of one not working out optimally. In simpler words, one
is not pushing hard enough due to which they seem to have a lot of energy.
The goal is to
train efficiently. Efficient training includes time management and strategy,
Time is of essence for any workout. Running a distance in two hours is not as efficient
as running the same distance in one hour. A workout ideally should be designed
in a manner that fatigues the client in 45minutes to an hour. When a time is
managed optimally, The workout is intense, proving effective. Athletes and performers are known to
physically exert themselves for longer hours. However, it is important to bear
in mi9nd that they are supervised by professional. Their blood reports such as
sugar and lipid profile are regularly observed by experts. However, They are
constantly monitored by devices that read blood pressure, heart rate , sleep
pattern, and so on. These are done to ensure their body is capable of
withstanding strenuous physical exertion. Often, workouts are broken up in
various forms. For examples, two-three weeks prior to their recital, dancers
may have a 30minute session of strength training and in the evening practice
their dance. Similarly , a few weeks before a match , or a game, an athlete nay
to yoga, body weight functional exercises , strength training or a combination
of these in the morning and practice their game later in the day . Many
individuals engage themselves in a Varity of exercises, such as going for a
walk for 45minute in the morning and visiting the gym for functional training sometime
later in the day. Either way, it is crucial to know that each session of workout,
especially when being physically active twice a day, does not exceed 45minutes.
Efficient strategy lies in designing programmers
that is best suited for an individual.
Training is
about strengthening one’s self. Long hours of training impedes the very intent
of a workout. Being efficient in training is a simple concept of physics,
whereby we must exert maximum force by using minimal amount of effort in the
least measured time.