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A lot of people are including exercise programs in their daily lives to gain
muscle mass and reduce fat.
Many however, make the mistake of training for extended hours to achieve their
goals. Too much training may not give the results that these people are looking
for. This practice may lead to fatigue, over-training and/or a weakened immune
system
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Over-training can cause physical and mental illness because of
excessive intensity of training and not having sufficient time to rest
and recover.
This incident is common in weight-lifters, runners, and other
athletes. |
Studies show that about 10-20% of athletes over-train. Athletes — professional
or amateur, carry a higher risk of getting sick. Over the past years, doctors
caring for athletes have reported a rise of respiratory infections because of
over-training. Health experts say that as individuals increase their total training
load, the risk of illness also rises.
This phenomenon can be attributed to the rise cortisol in the body. Cortisol is a
vital hormone that is often referred to as the “stress hormone”.
Intense or prolonged exercise may cause large increases in cortisol levels and a
decrease in the production of “T-cells,” a group of white blood cells that play a
key role in the immune system.
The mental stress that are encountered by athletes may also impair the body's
immune function. Expectations of coaches, family members, and other people can
contribute to a drop in performance and the increase of acquiring infections.
Injuries, the actual stress of competition may all aggravate psychological
stress. Diminished immune systems encountered by athletes are resembles those that
are experienced by people who undergo hypertension and sleep deprivation.
In recent studies, highly stressed individuals had high incidences of respiratory
ailments over a period of six months compared to unstressed individuals.
Aside impaired immune system, men who over-train may also also experience a
temporary reduction in sperm count and quality. This happens because the body
literally kills itself during training and needs time to recuperate to build
muscles and improve the body.
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Too much or too intense physical activity may reduce the level of hormones in
the bloodstream and therefore affect sperm production.
Sperm quality and production may return to normal after three days. Health
specialists add that drinking a cup of coffee a couple of hours after training may
help improve sperm quality and quantity because of the anti-oxidants it
contains.
People who over-train may also experience the following:
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lack of energy |
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insomnia |
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headaches |
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dehydration |
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depression |
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decreased appetite |
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increased risk of injury |
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respiratory infection |
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muscle pains |
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high blood pressure |
Individuals who decide to make adjustments on their exercise routines are
encouraged to consult doctors and other health professionals for workout advice.
This is important because a lot of individuals tend to workout too much,
improperly, and use the inappropriate equipments.
Health professionals may device an appropriate workout program to complement one's
health needs. Understanding proper workout and including a healthy diet in one's
lifestyle may lead to improved health and overall well-being.
| The statements in this
article are not intended to diagnose, treat and cure or prevent
disease please consult your health care physician before
discontinuing medication or introducing herbs into your
diet. |
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