In fact, it’s much more dangerous to over train
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This is the only type of exercise men need for great health
One of the most persistent myths we now hold about health is the idea that there is no such thing as enough exercise.
Of course, pushed to the extreme, everybody knows that intensive exercise can put someone in the hospital.
After all, we regularly hear of marathon runners being in a dire state after a run.
In general though, exercise is seen to be a strictly beneficial activity which improves health.
But it’s not exactly true.
There is a threshold, and in individuals with relatively impaired health, this limit is probably lower than commonly expected.
In fact, the threshold beyond which exercise becomes harmful is dependent upon the initial state of health.
Most adults with various chronic conditions, and impaired metabolism, simply cannot “exercise their way to health.”
Low-intensity activity or training like walking or calisthenics can indeed be beneficial and gently stimulating
However, it would probably be profoundly ill-advised for a cancer patient to embark on a grueling Crossfit journey.
At the core, we rely on the digestion of food and especially the oxidation of glucose to produce energy in our cells.
When this energy production is impaired, as is the case in fatigue or even chronic fatigue, it implies a metabolic disorder.
At appropriate intensities and provided the activity is pleasant and not stressful, exercise can indeed affect metabolic health positively.
Exercise can even improve glucose oxidation and energy production by the cell mitochondria, the “batteries” of the cell.
This explains the energy “boost” experienced by some of those who incorporate a moderate amount of exercise in their regular life.
However, above a certain intensity, these benefits are completely reversed:
“Exercise training positively affects metabolic health through increased mitochondrial oxidative capacity and improved glucose regulation and is the first line of treatment in several metabolic diseases (…) Following the week with the highest exercise load, we found a striking reduction in intrinsic mitochondrial function that coincided with a disturbance in glucose tolerance and insulin secretion.” – Flockhart et al. (2021)
The simple question then becomes: “How can we tell when exercise becomes harmful”?
There are a few rather easy ways.
Considering how a healthy metabolic state is characterized by a warm body temperature and a good state of mind, these can be two clear indicators of the effects of a training session.
If exercise leaves you energized, relaxed, and warm, then you can bet it is beneficial and is promoting healthy glucose metabolism and energy production in the mitochondria.
On the contrary, if exercise is followed by coldness and fatigue, then it’s a safe bet to say the exercise is having a counterproductive effect and is worsening overall health.
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Flockhart, M., Nilsson, L. C., Tais, S., Ekblom, B., Apró, W., & Larsen, F. J. (2021). Excessive exercise training causes mitochondrial functional impairment and decreases glucose tolerance in healthy volunteers. Cell metabolism, S1550-4131(21)00102-9. Advance online publication. https://doi.org/10.1016/j.cmet.2021.02.017