For most people, the response is a big NO. In developed countries, we eat too much, sit too much, and center our life around sedentary activities. Framed this way, excessive exercise does not exist. Most of us benefit from more walking, more running, more biking, and more weight-lifting, any time of the day.
What happens if we don’t listen to our body and try to push our limits? Let’s go through recent studies to see the consequences.
First, intense exercise is usually defined by prolonged exercise at more than 85% of our maximum heart rate. For example, a 35 year old male would typically have a maximum of 185 beats per minute (bpm). 30mn of running, boxing or biking at more than 157bpm is a session of intense exercise. A common formula to get your maximum heart rate is 220 – your age. This is also equivalent to zone 4.5 to zone 5 on a watch with a heart rate monitor. This can give you a rough estimation if you usually do moderate or intense exercise.
Past the definition of intense exercise, results differ greatly, depending on what you are looking at.
I like a lot the idea of this goal. During the day, I would already imagine my legs powering me forward, the wind flowing, and the constant battle against the watch. I was already eager on sharing my success everywhere.
Recently, it started snowing. Sidewalks become a sliding game, shoes become soggy and fingers are frozen. And what was once beautiful green trails become cold, dark and snow paths like above. Result: I loose half of my speed!
Even though healthcare is free in Canada, I haven’t taken any antibiotics or any over the counter medicine in the past ten years. No aspirin, Tylenol, Vicks, Advil. Nada.
It’s not because I reject the healthcare system. If I get bitten by a dog or a snake, I will gladly get my anti rabies or anti venomous shot. If I get pneumonia, I won’t say no to a dose of antibiotics, to the contrary. In fact, if you get sick, I highly recommend you to consult your doctor and follow their prescription.
A massage can help relief muscle pain and tension. For those who exercise, a massage can also improve circulation, reduce muscle soreness and help remove waste products such as lactic acid. It also feels good and lets you relax, after a long work day!
Made by healthcare company TruMedic, the InstaShiatsu+ massager promises to be your always-own personal massager at home, without the hassle or expense of paying a professional.
Endurance athletes with small and lean bodies have higher life expectancy than bigger power athletes
Bigger is popular. It’s synonymous to growth, speed and winning. It leads legions of men, and women, to gyms and crossfit centers to increase muscles and chest size. Compared to endurance, strength training is naturally more sexy.
When compared to a sedentary lifestyle, strength training is indeed a good choice. Yet, it appears that endurance training leads to higher longevity.
A Finnish research shows endurance athletes (long distance running, cross country skiiing) had higher life expectancy (avg 75.6 years) than team sports athletes (avg 73.9) or power athletes (avg 71.9). All had higher life expectancy than sedentary population (avg 69.9).