Regardless of whether you need to improve your actual wellness or recuperate from a physical issue, get more fit, improve well-being and personal satisfaction, exercise can be essential for the condition. Progressively developing to a standard physical exercise training routine has numerous advantages; however, sometimes it’s not difficult to fall into some of the disadvantages related to working out. By getting your physical trainer’s approval and making a strong approach, you can ensure you’ll enjoy the long-term advantages of the activity.
Types of Physical Exercise Training & Activities
There are various forms of exercise such as: jogging, gymming, dancing, swimming, biking, trekking, playing sports, pilates, tai chi, yoga, running to name some.
Advantages of Physical Exercise Training
Improve Mood and Reduce Stress
According to Ensari I et. al 2016, exercise has been shown to improve your mood and decrease feelings of depression, anxiety and stress. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression. Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain. Furthermore, exercise has been shown to reduce symptoms in people suffering from anxiety.
Improved Medical Condition
Doing physical exercise training daily decreases the dangers of numerous medical issues such as heart problems, rheumatoid arthritis, diabetes and hypertension. It can likewise keep the bones, joints and muscles stronger. The American Diabetes Association (ADA) recommends that you get 30 minutes of moderate-to-vigorous-intensity aerobic exercise at least five days a week, or a total of 150 minutes each week.
Maintains the Bodyweight
Exercise can help to stop unwanted weight gain or aid in weight loss. It is crucial to supporting a fast metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss. The more intense the movement, the more calories you burn. To receive the benefits of physical activity use the stairs rather than the lift.
Build a Good Physique
Consistent exercise can make people look better as it can improve muscle tone, bulk up their muscles, get lean or essentially keep the current physical structure as it is.
Increases Muscle and Bone Strength
Physical exercise has an essential part in building and keeping solid muscles and bones. A physical workout like weight lifting can invigorate muscle building when combined with a good diet. Additionally, weight bearing exercise increases bone density and helps prevent osteoporosis later in life. These exercises like squats, lunges or walking increase bone density. Pitukcheewanont et al 2010 highlighted that high-volume workout, like aerobatics or running, or sports, like soccer and basketball, have been proven to promote bone strength especially in growing children.
Increase Energy Levels
Exercise can really increase energy for healthy individuals, just as those experiencing different ailments. A study tracked down that a month and a half of consistent exercise decreased sensations of fatigue for 36 individuals who had reported diligent fatigue. Besides, exercise can essentially build energy levels for individuals experiencing chronic fatigue syndrome (CFS) and other chronic diseases.
Disadvantages of Physical Exercise Training
Overtraining syndrome is the response to excessive training without adequate rest. It results in perturbations of multiple body systems (neurologic, endocrinologic, immunologic) coupled with mood changes as narrated by Kreher J 2012 in Sports Health journal. It’s often seen in athletes. Common symptoms include depression, insomnia, hypertension, irritability, tachycardia, anxiety and weight loss. Treatment is required in form of reducing stress, balancing overload training with recovery. Early diagnose helps early recovery.
Excessive exercise can cause overuse injury till example in runners pain in shin is very common. Common overuse injuries can include anything from tendonitis – like tennis elbow – to small stress fractures in the bone. Prevention is required in each training session with supervision from professionals.
Aches and pains
Overtraining and excess exercise can increase joint pain. When there is less recovery time between exercise training sessions muscles are often fatigue and get sore. This leads to pain and difficulty in movement.
Poor mental health
Excess exercise can lead to increase anxiety and poor mental health. An overstressed body could also lead to confusion, irritability, anger, and mood swings.
While a moderate level of exercise relaxes the body and promotes good sleep, too much can lead to restlessness and disrupted sleep. Excess exercise can disrupt the sleep cycle
Changes in Appetite
Along with all the other effects exercise can have a powerful impact on both your appetite and the way your body uses the energy from your food. In some cases, exercise appears to decrease appetite. This is particularly true during or immediately following intense workouts. Although less research is available in this area.
Overcoming the Disadvantages
Physical exercise training is definitely essential to perform in daily life but it needs to be done in the right way and with the right volume. Apart from reducing physical exercise frequency and being focused on recovery, one needs to reduce the stress and take appropriate rest. Also, take a nutritious diet and avoid stimulants like caffeine and alcohol.
Ensari I, Greenlee T, Motl R, Petruzzello S, Meta-analysis of acute exercise effects on state anxiety: an update of randomized controlled trials over the past 25 years. Depression and Anxiety. 2015: 32:624–634