"Exercise may be the most important component of a healthy lifestyle, but like any powerful drug you've got to get the dose right," he says. However, O'Keefe insists that this is no excuse to trash your running shoes and take to the couch. "But prolonged intense exercise causes excessive oxidative stress, which basically burns through the antioxidants in your system and predisposes you to problems." "Your body is designed to deal with oxidative stress that comes from exercise for the first hour," says cardiologist James O'Keefe, MD, Director of Preventative Cardiology at the Saint Luke's Mid America Heart Institute in Kansas City, and author of the Heart editorial. More: Recovery Foods That Ease Muscle Soreness That's why they made our list of The 10 Best Fitness Foods.) (Eating antioxidant-rich foods like berries can help you recover from hard workouts.
MASTERCAM 2019 RUNS SLOW FREE
The "smoke" that billows through your system is actually free radicals that can bind with cholesterol to create plaque buildup in your arteries, and damage your cells in a process known as oxidative stress. And just like burning wood in a fire, this creates smoke. During a strenuous workout, your body works hard to burn sugar and fat for fuel. (Are you ready to start running, or start again after a long layoff? Use our 4-Week Beginner Running Plan.)įorget about chafing and sore muscles: excessive exercise can cause even more serious wear and tear on your body. Runners who followed these guidelines reaped the greatest health benefits: their risk of death dropped by 25 percent, according to results published in the journal Medicine & Science in Sports & Exercise. The sweet spot appears to be five to 19 miles per week at a pace of six to seven miles per hour, spread throughout three or four sessions per week. However, the health benefits of exercise seemed to diminish among people who ran more than 20 miles a week, more than six days a week, or faster than eight miles an hour. Overall, runners had a 19 percent lower death risk than non-runners. In another observational study, researchers tracked over 52,000 people for 30 years. More: How Does Exercise Affect Your Heart? Surprisingly, the runners had more coronary plaque buildup, a risk factor for heart disease. For instance, in one German study published in European Heart Journal, researchers compared the hearts of 108 chronic marathoners and sedentary people in a control group. They found numerous studies that showed that moderate exercise was good, but excessive exercise was damaging. The editorial authors reviewed decades' worth of research on the effects of endurance athletics.
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