Extend Podcast with Darshan Shah, MD 31. Are You Training Harder, But Feeling Worse?
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Feb 13, 2025 Pushing hard at the gym without proper recovery can backfire! Overtraining can lead to chronic inflammation and hormone disruptions. Discover the ideal workout frequency to maximize gains and why recovery is key. Learn seven innovative recovery strategies, such as breathwork and sauna therapy, to boost muscle recovery and prevent injuries. Understand how tracking heart rate variability can reveal your recovery status. It's about smarter training, not just harder workouts!
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Recovery Is Where Muscle Actually Grows
- Overtraining prevents muscle gains by prolonging inflammation and blocking repair.
- Chronic inflammation from insufficient recovery raises risks for metabolic and heart disease.
Too Much Training Can Backfire Metabolically
- Excessive training creates caloric deficits that trigger compensatory overeating and fat gain.
- Persistent sympathetic stress raises cortisol, worsening metabolism and sleep.
There’s A Goldilocks Zone For Intensity
- Exercise shows a U-shaped relationship with cardiac events: moderate frequency is best.
- Two to three strenuous sessions weekly minimized heart attack risk while daily intense sessions increased it.