Be sure to include recovery time in your exercise routine
Exercise is medicine for the body, so much so that it is often referred to by some experts as the one and only "magic pill." However, there is such a thing as too much exercise. Balancing your exercise program to recovery time is critical to positive health and wellbeing. Recovery time allows your body to heal and grow stronger from the twisting, pounding, pushing, pulling or other demands experienced during a workout.
Recovery is not just rest; it also includes optimal hydration, proper nutrition, stretching and good sleep patterns. Maintaining a certain training intensity for too long can lead to "overtraining syndrome," which can present itself in a variety of ways: chronic fatigue, mood changes, decreased physical performance, lowered immune system, weight gain, cognitive decline and hormonal imbalances.
Exercise stresses the muscles and places strain on the skeletal system as well as the endocrine and respiratory systems. These stresses are necessary for improving health and physical fitness, but it is the rest and recovery that allow the body to repair damaged tissues, replenish energy in the muscle cells and eliminate toxins.
Experiencing soreness after activity is normal but may hinder daily activities because of restricted range of motion. While it may seem better to not exercise while sore, experts claim that a low-intensity active recovery, like walking or cycling, can be more beneficial and speed up the recovery process. Elevating the heart rate slightly above normal can deliver more oxygen and nutrients to damaged muscle fibers.
Recovery is individualized to the person, the intensity of the activity and current fitness level. It can take anywhere from 24 to 72 hours for the body to fully recover from a workout. Exercising intensely too frequently, especially during what should be the recovery phase, may cause more metabolic damage and reduced performance.
Metabolic damage because of overtraining occurs in the muscle tissues. When muscle fibers can no longer produce energy for muscle contractions, lactic acid levels begin to rise, which can lead to fatigue. Intense exercise can increase blood acidity while reducing oxygen and other nutrients needed for aerobic activity.
Protein is the primary fuel for repairing exercise-induced muscle damage, but in times of overtraining, protein is converted into energy, which can elevate levels of ammonia, increasing blood acidity. Extreme acidosis can cause severe damage to muscle tissues, which can inhibit kidney function and lead to more serious health problems.
While exercise is necessary for better health and fitness, incorporating recovery strategies can be just as valuable as planning your exercise routines.
Missy Corrigan is executive of community health for Sumter Family YMCA. She can be reached at mcorrigan@ymcasumter.org or (803) 773-1404.