As every year, the next arrival of summer and, in this season especially before the release of some restrictions of the pandemic, many people they start diets and physical workouts that can promote unhealthy behaviors. Specialists warn against poor nutrition in the face of harsh physical activity routines, as they can cause conditions of varying severity, such as hormonal and metabolic problems and an increase in injuries. Because, you need to incorporate nutrients and give yourself days off.
The desperate attempt to have a better body to look at the beach leads many women, but also men, to initiate training routines and inappropriate diets.
These physical changes are usually short-term, but while the time in which it is practiced passes It can have harmful consequences for health and do not contribute to a healthy life in the long term.
“Some want to lose weight quickly or are trying to make extreme changes to their body composition. Others are carried away by fitness and do not realize that they are exaggerating, “said the Certified Personal Trainer Rachael Attard, from Sydney, Australia.
Whatever the reason, it can have serious health and wellness consequences such as disease, injury, infertility, heart damage, and long-term metabolic problems.
According to Attard, the positive side effects of exercising only work up to a point. Once you hit that threshold, the extra exercise can actually hurt you and hurt your progress.
“This mostly happens when you exercise a lot without a lot of recovery time between workouts. If you do several days in a row of intense workouts, you will probably experience something called syndrome overtraining, the way the body says you’re exhausted “, he specified.
But overtraining is not a bad practice for beginners, sometimes those who have been doing exercises for a long time and even trained athletes also fall into this. The recommendation is to pay attention to the body and get enough rest.
Among other consequences, over training and eating too little can lead to a weakened immune system, osteoporosis and bone loss, heart damage, poor performance, fatigue, and trouble sleeping and irritability.
According to the nutritionist Liza Brunell, the effects of overtraining can also cause something known as HPA axis dysfunction.
“This basically means that all of life’s stresses are compounded and cause a major lack of communication between the hypothalamus, pituitary gland, and adrenal glands, causing your body to respond with all kinds of negative physical symptoms.”
There are a number of signs that you are eating too little and training too much:
– Hair loss
– It always feels cold
– Problems getting pregnant
– Pain and frequent injuries.
– Changes in sleep
– reduced appetite
“In a quest to be healthy or lose weight, many women cut calories,” Attard said. It can be easy to take this too far and, if done, provoke serious problems such as nutritional deficiencies, infertility, hormonal problems, weakened immunity, anemia, chronic fatigue, and irritability.
Eating little can lower your metabolism. In fact, low-calorie diets can reduce the number of calories your body burns by nearly 25%. The impact on metabolism can last even after stopping the low calorie diet, ”he said.
“Unfortunately, overtraining and undernourishment often go hand in hand. Each one is harmful on its own, but together they are even worse, ” he said.
To avoid this situation, the certified trainer recommended schedule regular rest days, especially after intense workouts. It may take a day or two for your muscles to recover after exercise, especially if you are doing resistance or strength training.
Too You can take breaks during your workout to reduce the intensity of the routine and do yoga on rest days.
If you exercise frequently, It is important to increase the calories you consume, without increasing your intake of sugar or processed foods.
Consume high-protein meals and snacks, enjoy complex carbohydrates like brown rice, add healthy fats like avocados and nuts, and eat plenty of fruits and vegetables.
The conclusion is that the body needs time to rest and time to repair itself after any workout, listen to the body, make sure you are giving him the love he needs and deserves by reducing stress, meditating and feeding him nutrients, Brunell said.
“Get regular massages and allow your body to heal. You don’t need to constantly push yourself to achieve your desired results, tuning in to what your body is telling you will prevent you from falling into the dangerous world of overtraining. You have to remember the old adage that less is more, ”he said.
The experienced marathoner Santiago García especially warned fans about the need to have rest days in their training sessions. “One day of rest a week is essential. If you are dealing with novice runners, leaving a day off after each training day helps to improve, then it will be enough not to put in two days of hard training in a row. You have to know how to rest, because physical exhaustion causes injuries but it also affects the mind, overtraining is something that should be avoided ”.
In addition, specifically referring to runners, but also covering other types of training, he remarked that “running well also means learn to eat well. Always with the help of a nutrition professional to guide us. But beyond that, learn to use common sense. Don’t eat too much right before you go out to train, don’t skip meals either. Limit alcohol consumption and binge eating. The ideal diet for everyone does not exist, each case must be seen separately, however we all know that a poor diet affects our performance as runners ”.
For its part, University College de Londres He assured that 66 days are necessary to generate or change a habit and thus achieve a planned goal. But what is better? Train strength or endurance? Choosing between the two also culminates in the wrong decision.
The report of the British entity assured that people who manage to train continuously do so -on average- twice a week and no more than forty minutes each time. The problem of focus one day on muscle mass and another on aerobics is that the stimulus to which the body is subjected is insignificant, even when it ends up exhausted.
So, the ideal dynamic is to combine the two modalities in the same session or at different times but within the same day. Professionals call it “Concurrent training”. Following this path there is a key period: the beginning of the year, where many people bet on the physical routine.
For his part, American College of Sports Medicine (ACSM) recommends at least 150 minutes of moderate intensity exercise each week spread over five days – one half hour a day – or three sessions of between twenty minutes and one hour of intense activity. It happens that most people move through peaks of intensity. So many coaches propose dividing the goals into blocks of 66 days. That will attract results and will imply that a new goal causes motivation to continue training.
Sometimes the ideal is not what can be done, because daily activities do not allow it. But it is essential to be practical and take advantage of every training moment to exercise to the fullest, combining physical activity with a good rest and a good diet.