The weight loss journey is a personal journey. It takes self-confidence, challenging exercises, and a commitment to time. Creating an individualized exercise and nutrition plan with the help of a health practitioner or certified fitness professional is essential to determining an appropriate weight loss diet, exercise routine, and appropriate rate of exercise for long-lasting results.
Although there is no clear and categorical rate of exercises that aid weight loss, quality here is the key, if we compare it to the amount. If an individual is overweight, obese, or obese, and this impairs that person’s health and reduces his quality of life, then that individual often has a desire to lose weight as quickly as possible. This can lead to thinking in the logic of more is better as a person believes that excessive exercise at rates exceeding those permitted can accelerate the process of losing weight.
Overtraining can stem from a fear of returning excess weight after a person has achieved their goal and reached their target weight. In fact, more exercise will not always help an individual maintain a certain weight, and may even have the opposite effect. Getting an unhealthy amount of exercise can lead to OTS as well as other health conditions.
When the human body reaches or exceeds its maximum physical energy, it is necessary to obtain ways and means of comfort and recovery, such as increasing rest days away from exercise clubs, or stretching or taking Epsom salt baths . Failure to do so may cause the body to collapse. Even the elite of athletes are aware of the body’s need for fuel for exercise, such as protein bars or protein shakes, as well as balanced training programs to provide maximum performance and continue to lead a healthy life into the future. Individual needs and safe and pragmatic training programs evolve over time to prevent weight gain, disease and OTS.
What is OTS?
Overtraining Syndrome (OTS) is the point at which the human body reaches an unhealthy level of exercise causing enough stress for the body to destroy itself in some way or even several. Symptoms of OTS often appear in the immune system, the endocrine system, the muscular system, and even the nervous system. Symptoms sometimes include, but are not limited to:
- Mood swings
- Sleep difficulties
- Exhaustion and fatigue
- Weight loss or weight gain
- Anxiety and anxiety
- Eating disorders
- Muscle aches, stiffness and aches
- Cognitive fog
- Decreased immune function
Chronic stress in the body resulting from too much exercise that exceeds an acceptable daily stress rate can lead to hormonal fluctuations. The adrenal glands are located above the kidneys and help regulate metabolism as well as regulate the immune system, stress response and other bodily functions. While some clinicians say there is a lack of scientific evidence that adrenal fatigue is actually a real condition, others conclude that it does. When the body is under chronic stress, adrenal fatigue can cause symptoms that include insomnia, body aches, fatigue, sugar cravings, depression, digestive problems and other complaints.
Responding to stress and excessive exercise
Whether it is physical, emotional, or both, the human body reacts to stress in very different ways. In times of chronic stress, three hormones are released: corticotropin-releasing hormone (CRH), adrenocorticotropic hormone (ACTH) and cortisol. When the body realizes that it is in danger, it releases the corticotropin-releasing hormone (CRH), which leads to the release of adrenocorticotropic hormone (ACTH) and thus cortisol. Cortisol is the primary stress hormone that acts as a guard against danger, calms mood, reduces inflammation, controls sleep and increases energy. Too much cortisol in the body can lead to a condition called Cushing’s syndrome. This condition can lead to weight gain, muscle failure, diabetes and other negative health conditions.
The combination of daily stressfulness and excessive exercise in the long term can cause the body to respond to these stressors, leading to hormonal imbalance and a higher rate of inflammation. This can prevent an individual from losing weight or maintaining the correct weight, as well as increasing the chances of developing severe disease or poor health.
To lose weight or maintain the correct weight more safely, it is recommended that you eat a balanced diet with healthy meals as well as pre- and post-exercise foods such as fruits, nuts or healthy recovery formulas. Follow a fitness plan specifically prescribed for you by a fitness practitioner or health practitioner. As the program progresses, set yourself checkpoints for continued success in creating achievable steps that do not lead to unhealthy dieting or unhealthy habits. However, if there are signs of OTS or adrenal fatigue, always see a doctor to determine the most appropriate course of action.
Meanwhile, here are some suggested daily health tips that you should try as you learn about your body’s needs and limits:
- Get 8-9 hours of good sleep every night.
- Drink 8-10 glasses of water every day. More than consuming water and / or electrolytes on vigorous exercise days and when the weather gets hotter.
- Cut out or significantly reduce your consumption of alcohol, sugar, processed foods and saturated fats.
- Take breaks.
- Maintain a diet that contains lean proteins, healthy fats, and complex carbohydrates.
- Maintain a healthy digestive system by consuming fiber. Maintain consuming probiotics as recommended by a healthcare practitioner.
- Maintain a stress management practice and spiritual awareness through yoga, meditation or talking therapy.
- Reduce inflammation and muscle pain with Epsom salt baths, acupuncture, and massage therapy or with foam.
- Boost immune health by eating a balanced diet that includes adequate amounts of vitamin C, vitamin B and vitamin D.
- Wear a heart rate monitor to monitor exercise intensity.
- Schedule annual physical and physical exams.
With thoughtful exercise plans, these exercises will be very rewarding but not overwhelming for human health. High-quality fitness plans enable the individual to consistently see and feel results without risking fatigue. More activity does not always guarantee more results.
Keep in mind that rest days are just as productive as the exercise days themselves. The better the recovery, the better the results. The better the results, the longer they will last.