Too much of something can work in reverse, and this applies to health principles such as exercising for the benefits to your heart. It's very important to remember that over-exercising, especially with cardio or aerobic exercises, can be detrimental not just to this very important organ, but also to your overall health.
Heart Damage Due to Prolonged Exercises
A study in the Journal of Applied Physiology featuring a group of very fit older 100 Marathon Club runners found that those who had undergone the longest and most challenging training had heart muscle scarring. The ages of the participants ranged from 26 to 67, and all of them had trained vigorously throughout their adult life.
However, the researchers needed to prove whether the heart damage was truly caused by the extreme workout the runners undergone.
In another study on laboratory rats, the connection between prolonged exercise and heart damage was confirmed. The scarring and structural effects of exercise found in the study were similar to the damage found in human endurance athletes. This study had the rats undergo an exercise load similar to that of the marathoners over the course of 10 years.
Later on, a research published in Progress in Cardiovascular Diseases found that the best type of workout isn't hours-long cardio, but something that mimics the movements of hunter-gatherers during the ancient times. Our ancestors' actions involved short bursts of high-intensity activities, but not strenuous long-distance running similar to a complete marathon.
How to Perform High-Intensity Exercises
High-intensity exercises can yield numerous fitness benefits, including a higher production of rate of human growth hormone (HGH). It can also enhance fat-burning and help you maintain your ideal weight. The best part about using high-intensity exercises is you can reap numerous benefits but only do the exercise in as little as 20 minutes per day.
You don't need to have a gym membership to do high-intensity exercises. They can be done with any kind of exercise, with or without equipment, indoors or outdoors. In fact, you can do interval training by walking or running outdoors, or by using an elliptical machine or recumbent bike. If you are a beginner, it's best not to run or sprint outdoors, as you can be prone to accidents.
A Final Reminder on Exercise
It is highly advisable to have a comprehensive workout. While high-intensity exercises are highly beneficial to your heart and overall health, it's best to incorporate your exercise with high-intensity training, aerobics, and the following exercises:
* Strength training - Make sure you work out different muscle groups. You have to give your muscles a chance to rest and recuperate.
* Core exercises - Other than your abdomen, your other core muscles can be found in your back and pelvis. Pilates and yoga are good examples of effective core exercises.
* Stretching - You need to stretch to improve the circulation and elasticity of your joints. Stretching will also allow your body to prepare for your everyday movements.