The bad effect if you do overtraining

Exercise provides health benefits for the body. However, that does not mean you have to exercise excessively. In fact, exercise too hard can actually be a threat to health, you know! See the explanation below.

Exercise too hard can reduce the immune system

Russian researchers have concluded that exercising too much will reduce immune function. This is also supported by several studies over the past two decades which confirm that if too much exercise with high intensity will hurt the immune system because it will drain cellular and humoral immunity. This is often referred to as the term over-training opponents of moderate exercise, aka sports with moderate intensity.

Ideally, when someone does light exercise, this will indeed increase the body's immune response. But when the intensity of exercise volume is greater, this causes a depressant effect that makes the immune system decrease.

Under normal conditions, free radicals produced at low levels neutralize the body and antioxidant systems. But if someone over-training, it will trigger an increase in free radical production that exceeds the capacity of your cellular defense system. This makes free radicals attack the cell membrane system, which causes cells in the body to lose their viability - the ability of a cell to maintain and restore its condition, thereby increasing bone and muscle damage.

Relationship to exercise is too hard with skin cancer

A recent article in the British Journal of Cancer reports that regular physical activity in moderate intensity is indeed able to enhance the immune response and play a role in preventing certain types of cancer, such as breast cancer and colon cancer.

But on the contrary, excessive exercise such as ultramaraton will suppress immunity for several hours, a week, or even more, making it vulnerable to the risk of upper respiratory tract infections and even the possibility of cancer, especially skin cancer. Because a recent study conducted by Austrian researchers found that marathon runners are more prone to having abnormal skin moles and lesions on their shoulders than those who are not runners.

Based on these findings, the researchers suggest runners do exercise when sun exposure is not too hot, wear adequate clothing, and regularly use waterproof sunscreens.
Does this mean that hard sports are prohibited?

Of course not. Hard or high intensity exercise is not dangerous during over-training. But the researchers say if you want to exercise with intense intensity, you have to make sure if your nutritional intake is sufficient. This is to replace the nutrients lost during exercise to prevent the immune system from declining.

Don't forget to eat foods that contain lots of protein, amino acids, carbohydrates, vitamins, minerals, antioxidants, and probiotics so that the recovery process can be accelerated due to fatigue after doing sports.

What are the symptoms if you experience over-training?

According to Dr. Neil F. Gordon, a researcher from the Cooper Institute for Aerobics Research, Dallas, Texas, several signs that indicate if you experience over-training due to over-training are:

    Changes in sleep patterns, which are characterized by insomnia
    Requires a long time from usual to heal minor injuries such as when scratched
    Weight loss without cause even though you are not on a diet or doing heavy physical activity
    Loss of appetite
    Lethargy / fatigue
    Muscle and joint pain
    Swollen lymph nodes
    Menstrual cycles are irregular or don't even menstruate anymore
    Feeling excessive thirst during the night

In conclusion, research has shown that moderate intensity exercise is the best way to maintain a healthy body and ideal weight. While doing exercise with heavy intensity without being balanced with good nutritional intake, this tends to trigger your health complications.