Is Exercising Every Day Harmful to the Human Body?
It doesn't matter what your fitness goal is — whether it's to gain muscle or lose fat — having a consistent workout routine and eating healthy is the only way to get results. But, what about the people who go to the gym regularly, to the point that they hit the gym daily? We've discovered that this may not be such a good idea.
It's great to be devoted to your exercise program. However, working out every day doesn't necessarily lead to better results. On the contrary, it may have adverse effects and may be detrimental to your health. It is vital to give your body time to recover. Taking days off can actually be good for you.
Generally, adults should get around five hours weekly of moderate activity or 150 minutes of more intense exercise. The harsh reality is that over-exercising may undo the results you worked for or, even worse, lead to injuries, damage your heart and arteries, and make you mentally addicted to exercise.
Your body uses adenosine triphosphate (ATP) for muscle contractions. During weight training, the source of this energy is muscle glycogen. This source must be restored before the new training session. Without getting adequate rest to replenish these energy reserves, your body will end up using your muscles as an energy source and break them down.
Repair Muscle Fibers
A high-quality training session is meant to work your muscles. However, too much stress caused by over-working the muscle can damage the muscle fibers. It's actually the process of fixing this damage and rebuilding muscle tissue after training when muscles get bigger.
Relieve Muscle Soreness
Any time you strain your muscles in a new way or increase the intensity, you will get sore muscles. Delayed-onset muscle soreness (DOMS), which happens between 24 to 72 hours after a workout, can be anywhere from mildly discomforting to nearly paralyzing. DOMS is caused by microscopic tears in the connective tissue around your muscles. It will resolve itself, but it is the reason why your muscles have to rest.
Athletes who train too often run the risk of overtraining, irritability, exhaustion, decreased performance, or even injury. Your body shifts from muscle building to a muscle break down. Now you see how too much of a good thing can turn into a bad thing.
What You Should Do
To maximize your training results, you need to incorporate recovery into your training. Generally, you have to allow a muscle group to rest for two days before reworking it. For instance, if you work on legs on a Tuesday, don't work on them until Thursday again.
Make a split-routine plan, which typically involves splitting your routines into upper- and lower-body days, but you can also get more specific if you like. So, instead of working out every day, you have to plan days to allow your body to rest, even if you aren't working on the same muscle groups. Ideally, you should only work out three to five days a week.
To repair the muscles through active recovery, consider walking and yoga, which has been proven to help with the discomfort connected to DOMS. Sometimes, though, a yoga class can also be too intense to be considered recovery. Sleep and rest are most important for recovery!
So, feel free to go and work out. Just not every day. Besides sleep and rest, proper fitness gear can help you achieve the best results!