Active lifestyle is a guarantee of good health, but everything is good in moderation.
Not denying the use of moderate loads, foreign scientists warn that from high-intensity training in general more harm than good.
The pages of the FASEB Journal report that over-intensive exercises for the rapid burning of fat, especially without proper heating, too often lead to injuries and can be considered an unjustified risk for beginners.
Under ultra-intensive exercises, scientists understand the expenditure of 200 or more kilocalories of energy in 2.5 minutes of classes. Authors are worried that these trainings are rapidly gaining popularity, increasingly bringing unaccustomed and physically unprepared people to a traumatologist. But the problem is not only in trauma, but also in the violation of cellular processes within your body. Under ideal conditions, intensive training should stimulate mitochondria and increase the body's ability to use oxygen. All this makes us more durable and strong, allowing us to avoid obesity and metabolic disorders.
Intensive exercise damage the muscles.
An international group of researchers from Canada and Sweden, led by Canadian physician Kinesiologist Robert Boushel (Robert Boushel) confirmed this by analyzing 12 muscle biopsies taken from male volunteers.
All participants were completely healthy, but physically unprepared, and could perform only moderate intensity exercises. This was exactly what the researchers needed, which forced them to perform heavy weight-burning sessions for 2 weeks in a row (30-second cycles with short breaks).
Subsequent muscle biopsy showed that their mitochondria (cellular "power stations") after only two weeks of "mockery" functioned only 50% of their capabilities, which caused the participants to lose energy, inefficiently used oxygen, and was vulnerable to free radicals.
The latter is probably the most important. Free radicals are chemically active particles that are capable of damaging the DNA structure, causing errors in the genes and leading to cell degeneration and death. A high level of free radicals is a risk factor for cancer and premature aging.
Dr. Bushel says that their research raises the issue of rationing exercise. He warns that the average person accustomed to sitting behind the screen should not immediately take on intense training programs, no matter how tempting they may seem.
According to scientists, experienced and well-trained athletes in the body accumulate a significant amount of antioxidant enzymes, and this is a reliable shield against free radicals. Doctors have no such shield.
For beginners, the professor recommends doing simple exercises, gradually and patiently increasing the intensity and duration of training.
As an experienced kinesiologist, he calls to begin training under the supervision of a certified instructor or doctor.
"If you are still a beginner in the gym, then over-intensive training is a bad choice for your health. Never start with them, "says Bushel..
Meanwhile, the long-term risks of over-intensive training remain poorly understood, and research in this area is only continuing.
Decide for yourself whether you are ready to include the first YouTube channel and "dry your hips" before losing your pulse.
medbe. en.