The
time hardcore fitness buffs or gym goers spend in the gym may be cut down with
summer around the corner.
If
this strikes a chord with you and you think your body will suffer from a less
intense training schedule, new research points to just the opposite. Your body
actually needs rest and frequent, definitive breaks in training to benefit from
the hard work you are putting in.
A
recent study from Brock University in Canada
looked at blood samples from 15 female Olympic rowers during their most intense
workout weeks (averaging 18 hours a week of dedicated training) followed by samples
taken on recovery days without rowing.
Here’s what they
found:
Rowers showed lower
levels of osteoprotegerin (OPG)—a protein that protects against bone
loss—during heavy workout days.
They exhibited higher
levels of sclerostin (SOST)—a protein that hinders new bone formation—during
high-intensity training weeks.
Rigorous training
leads to inflammation throughout the body, which likely contributes to higher
levels of SOST.
These results suggest
that prolonged high-intensity training may cause bone damage over
time. This could ultimately lead to decreased bone density and osteoporosis, broken bones and fractures, or other overuse injuries.
In addition, muscles
are said to grow bigger and stronger if you factor rest days into your
weight-bearing (such as weight-lifting) routine. As pressure mounts within a
muscle during a workout, tiny tears occur in the tissues…and time is the best
remedy for allowing these tears to heal and mend properly so that the muscle can
recover and then function even stronger than before.
If weight-lifting is
in your regular rotation, alternate the amount of reps you do each week between
high, medium, and low volume, as well as varying the amounts of the weights
themselves.
Also, plan a few days
to “deload” every four to eight weeks where you do nothing weight-bearing or of
high-intensity for several days in a row. Instead opt for walking, light
swimming, or a leisurely jog to stay active.
If you have chronic bone,
muscle, or joint pain due to your heavy workouts, please contact us for an appointment.
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