{"id":86547,"date":"2024-10-29T07:07:47","date_gmt":"2024-10-29T06:07:47","guid":{"rendered":"https:\/\/runlovers.it\/?p=86547"},"modified":"2024-10-28T16:59:07","modified_gmt":"2024-10-28T15:59:07","slug":"heres-why-intense-workouts-may-hinder-weight-loss","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2024\/heres-why-intense-workouts-may-hinder-weight-loss\/","title":{"rendered":"Here&#8217;s why intense workouts may hinder weight loss"},"content":{"rendered":"<hr \/>\n<ul class=\"td-arrow-list\">\n<li>\n<h6>Intense workouts can reduce spontaneous physical activity and slow down weight loss.<\/h6>\n<\/li>\n<li>\n<h6>Moderate and consistent exercise provides physical, mental and emotional benefits without excessive stress.<\/h6>\n<\/li>\n<li>\n<h6>A sustainable approach based on moderation and consistency is more effective for overall health.<\/h6>\n<\/li>\n<\/ul>\n<hr \/>\n<p>&nbsp;<\/p>\n<p><span class=\"dropcap dropcap3\">W<\/span><\/p>\n<p>hen it comes to losing weight, the advice is often the same: eat better and exercise more. However, <a href=\"https:\/\/www.thelancet.com\/journals\/lancet\/article\/PIIS0140-6736(23)02750-2\/fulltext\">a recent study published in <em>The Lancet<\/em> <\/a>suggests that intense exercise may not bring the desired results. In fact, it may even hinder weight loss. How is this possible? Researchers have found that not only do you not lose weight in some cases, but you may even find yourself gaining weight.<\/p>\n<h3>Why exercise doesn\u2019t always help you lose weight<\/h3>\n<p><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2024\/10000\/acute_vigorous_exercise_decreases_subsequent.11.aspx\">A study published in <em>Medicine &amp; Science in Sports &amp; Exercise<\/em> <\/a>analyzed the effects of intense workouts on the body and revealed something unexpected. Participants who underwent intense exercise sessions experienced a drop in body temperature and a decrease in physical activities performed outside of training, like walking or taking the stairs.<\/p>\n<p>Since \u201ccalorie burning\u201d is often seen as the main objective, the lowered body temperature points to fewer calories burned. So, the phenomenon isn\u2019t just about the workout itself but what happens afterward.<\/p>\n<p>According to Dr. Takashi Matsui of Tsukuba University, co-author of the study, the body compensates for the heat generated during exercise by going into \u201cenergy-saving mode\u201d afterward. This response reduces spontaneous physical activity, essentially canceling out the exercise\u2019s potential slimming effects.<\/p>\n<h3>The biology behind post-workout weight gain<\/h3>\n<p>Dr. Matsui also found that this \u201cenergy-saving mode\u201d involves an alteration in the circadian rhythm of cortisol, the body\u2019s stress hormone. Overexertion can disrupt natural rhythms, leading the body to conserve energy instead of burning it.<\/p>\n<p>While this adaptation originally evolved as a survival response\u2014helping early humans conserve energy in difficult environments\u2014it can hinder weight loss in today\u2019s more sedentary, well-nourished lifestyles.<\/p>\n<h3>The intensity of your training may not be everything<\/h3>\n<p>There\u2019s a common belief that intensity drives results: the harder we train, the better the results. While there\u2019s some truth to this, it\u2019s essential to balance expectations with biological reality. Matsui emphasizes that despite exercise\u2019s physical and mental benefits, excessive intensity can lead to fatigue, potential weight gain, and a feeling of demotivation that makes long-term exercise less appealing.<\/p>\n<p>A positive cycle\u2014training to feel good and improve over time\u2014can become a negative one if exhaustion, burnout, and lack of progress set in. Moreover, intense training increases the risk of injury and can weaken the immune system.<\/p>\n<p>Neuroscientist Dr. Nicole Avena from the Mount Sinai School of Medicine points out that while exercise is undoubtedly healthy, it needs to be done in moderation to avoid issues like fatigue, eating problems, and injuries. The key is balance, avoiding an excessive strain on the body.<\/p>\n<h3>The benefits of moderate and consistent exercise<\/h3>\n<p>Dr. Avena suggests that at least 30 minutes of moderate physical activity per day can bring multiple benefits, including improved mood, increased energy, and better sleep. The goal should not be to exercise only for weight loss but to enjoy the broader health benefits of an active lifestyle.<\/p>\n<p>Shifting perspective can help: instead of working out solely to shed pounds, focus on the physical, mental, and emotional gains. If weight loss happens, it\u2019s a bonus. If not, that\u2019s okay too. Exercise should be a pleasant, manageable part of life, not an exhausting ordeal that leads to burnout or resentment.<\/p>\n<h3>Little but often<\/h3>\n<p>Rather than relying on intense workouts and obsessing over weight loss, consider integrating more natural physical activity into your daily routine. View physical activity as more than just formal workouts\u2014regular walking, biking, or practicing yoga can significantly improve health without adding undue physical or mental stress.<\/p>\n<p>Matsui\u2019s advice is to avoid triggering the body\u2019s protective, calorie-saving response by keeping activities consistent but moderate. Ultimately, the benefits of exercise go beyond calorie-burning; it\u2019s about achieving overall well-being. Working out should be fun and sustainable, not a grueling task.<\/p>\n<p>(Via <a href=\"https:\/\/www.salon.com\/2024\/08\/14\/exercise-2\/\">Salon<\/a>)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lose weight by working out? The intensity with which you do it may not work as hoped <\/p>\n","protected":false},"author":2,"featured_media":86544,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[15827,15185],"tags":[21253,15974,15149],"class_list":{"0":"post-86547","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-running-main","8":"category-wellness","9":"tag-failure","10":"tag-slim-down","11":"tag-training-en"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Here&#039;s why intense workouts may hinder weight loss - Runlovers<\/title>\n<meta name=\"description\" content=\"Lose weight by working out? 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