Exercise And Over-Training Syndrome

By Dr. John A. Papa, DC, FCCPOR(C)

Many individuals strive to incorporate more exercise into their daily routine and for good reason.  Regular exercise has long been identified as an essential element of good health due to its ability to positively affect every organ and structure in the body.  However, if done in excess, exercise can also lead to negative health consequences such as over-training syndrome (OTS).

OTS occurs when there is an imbalance between exercise training and the body's ability to recover. This typically occurs when exercise volume (the total amount of exercise performed) and intensity (the total amount of effort exerted) are both too high for an extended period of time.  Therefore, it is important to find the correct balance between exercise volume and intensity.  A good exercise program should allow you to exercise on a regular basis without "burning out".

It is important to recognize the signs and symptoms of OTS which may include:

·   Performance related issues such as:  decreased strength, endurance, and power; poor workout recovery; an inability to complete workouts.

·  Physical symptoms such as:  an increased resting heart rate; persistent aches and pains in muscles and joints; repetitive strain injuries.

·  Health related symptoms such as:  frequent headaches; chronic fatigue; gastrointestinal distress; menstrual irregularities; decreased recovery from and/or increased susceptibility to colds, sore throats, and other illnesses.

· Mood and behavioural changes such as:  insomnia; loss of appetite; increased irritability; depression; decreased motivation to exercise.

Below are some useful tips that can help overcome or minimize the chance of OTS:

1.   Rest is essential for recovery.  This may include absolute rest from all exercise activity or increasing the recovery time between exercise bouts.  Proper rest allows for the body's important biological systems to recover, repair and recharge.

2.   Change your training method.  Look at the cumulative stress of the exercises performed.  Use a variety of exercises when training specific body regions and avoid continuous training without proper recovery.  Change your program frequently and find the right balance between exercise volume and intensity.

3.   Check your nutritional status.  Your body needs the proper nutrients to function optimally.  Inadequate intake of carbohydrate and protein can lead to muscle fatigue and poor muscle tissue repair.  Healthy fats are needed to produce hormones that regulate many body functions.  Dehydration can contribute to muscle cramping and joint pain.  Avoid nutrient deficient foods such as trans-fats and refined sugars and starches which put physical stress on the body.

4.  Get professional help:  Overcoming OTS is not always simple.  There are healthcare practitioners who can treat physical injuries and provide advice on nutrition and proper exercise training techniques.

Recognizing the signs and symptoms of OTS and knowing how to avoid or minimize its effects can ensure that you can continue to enjoy the many health benefits exercise has to offer.  For additional information on exercise, nutrition, and improving your physical health, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

How To Make Exercise A Regular Habit

By Dr. John A. Papa, DC, FCCPOR(C)

Regular exercise has long been identified as an essential element of good health.  Despite this fact, many struggle to make exercise a regular habit.  Below are some helpful tips that can help individuals stick with an exercise program.

Make Exercise Convenient:  Incorporating regular exercise into a busy life necessitates some planning and sacrifice so it becomes a priority.  This may require scheduling exercise into everyday routines and/or making regular exercise as convenient as possible, thereby increasing the likelihood that it remains a priority.  Exercise does not need to be time consuming.  Regular bouts of exercise for as little as 30 minutes a day can have a positive impact on health.

Make Exercise Safe:  An exercise that may be considered safe for one individual may not be safe for another due to age, physical limitations, and other health concerns.  If you are not sure where to start, consult with a knowledgeable health care provider who can assist in choosing activities that are appropriate for you.  If you have been inactive for a period of time, gradually ease into activity and take it slow.

Make Exercise Fun:  Individuals should choose a range of exercise activities that they enjoy.  Performing these activities with a workout buddy, friend, or family member also results in the exercise being more satisfying.  Those individuals who choose fitness and recreational activities they enjoy are more likely to be consistent with those activities.  Having another individual to share this with also increases the likelihood that you will continue with the exercise activity.

Make Exercise Feel Good:  Not only does exercise make you physically stronger; it also has the benefits of releasing excess tension, building self-esteem, and stimulating the body’s natural “feel good” chemicals called endorphins.  Although there may be some initial physical discomfort when beginning a new exercise program, this may be your body’s normal response when starting a new activity and should not last more than one to two weeks.  If discomfort or pain persists beyond this point, seek advice from an experienced individual to make sure the exercise you are performing is appropriate and being done correctly.

Make Exercise Practical:  Individuals beginning an exercise program need to have realistic expectations about the amount of time they can invest, the activities they will enjoy engaging in, and the physical and psychological benefits they expect to experience.

Regular exercise leads to tremendous health benefits that can be initiated by individuals of any age or shape.  For more information on health, wellness, and exercise, visit  www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Fit-in-15

Ontario Chiropractic Association (OCA)

 

 

 

Most people know that keeping active is important to good health and something experts recommend you do regularly! But life is busy and sometimes it seems impossible to find the time, never mind the motivation, to be more active. The good news is all you need to find is 15 minutes a day. ‘Fit-in 15’ is a new – and realistic – online program that can help you make active living a lifestyle by doing something fitness-related for just 15 minutes a day.

 

Getting started

 

One of the first things you’ll need to think about is where you can fit 15 minutes of activity into your daily schedule. It depends on your personality and lifestyle. Consider that ‘morning people’ often like to get their 15 minutes in before they go to work. Other personality types prefer to take time during the lunch hour. Of course, there are also people who prefer to fit their 15 minutes of activity in after dinner – and that will work too.

 

No-cost activities

 

The Fit-in 15 program consists of three types of simple, no-cost activities: cardio activities, strength exercises and flexibility stretches. It’s important to vary these activities (take a walk and/or choose from the stretches and strength exercises that the program provides), and the only requirement is that you do something for 15 minutes every day.

 

Why cardio, strength and flexibility activities?

 

Cardio activities are good for your heart, lungs and circulatory system. And, moving your body feels great! To get started, walking is the simplest cardio activity you can do.

 

Strength exercises, such as biceps curls and pelvic lifts, focus on your muscles. Muscles help support all the joints in your body and are important for do-ability.

 

For example, without them you can’t open lids, or carry luggage, pets or young children!

 

Flexibility stretches are all about keeping you limber… for bending, reaching and turning with ease. Most people don’t stretch their muscles enough and wonder why they feel stiff and sore.

 

Your own personal coach

 

A little encouragement can go a long way, and Fit-in 15 also provides regular e-mail reminders, encouragement and praise for fitting in 15 minutes of activity a day. You go girl!

 

Change your life in 15 minutes a day

 

Keeping active will help improve your physical health, increase energy and put a smile on your face! And once Fit-in 15 activities become a habit – and they will in almost no time – you may want to schedule even more move-your-body time into your day.

 

 

Visit www.fitin15.ca for more information.

Starting An Exercise Program And Sticking To It

By:  Dr. John A. Papa, DC, FCCPOR(C)

A new year means a fresh start!  Starting an exercise program is an excellent health conscious choice on many people's New Year's resolution lists.  Below are some helpful tips to help you stick with an exercise program.

Make Exercise Safe:  An exercise that may be considered safe for one individual may not be safe for another due to age, physical limitations, and other health concerns.  If you are not sure where to start, consult with an experienced and knowledgeable individual such as a personal trainer or health care provider who can assist in choosing activities that are appropriate for you.  If you have been inactive for a period of time, gradually ease into activity and take it slow.

Make Exercise Feel Good:  Not only does exercise make you physically stronger; it also has the benefits of releasing excess tension, building self-esteem, and stimulating the body’s natural “feel good” chemicals called endorphins.  Although there may be some initial physical discomfort when beginning a new exercise program, this may be your body’s normal response when starting a new activity and should not last more than one to two weeks.  If discomfort or pain persists beyond this point, consult with an experienced individual to make sure the exercise you are performing is appropriate and being done correctly.

Make Exercise Convenient:  Although incorporating regular exercise into a busy life necessitates some planning and sacrifice, the health benefits can be significant.  Regular exercise must be prioritized.  This may require scheduling exercise into everyday routines and/or making regular exercise as convenient as possible, thereby increasing the likelihood that it remains a priority.  Exercise does not need to be time consuming.  Regular bouts of exercise for as little as 30 minutes a day can have a positive impact on health.

Make Exercise Fun:  Individuals should choose a range of exercise activities that they enjoy.  Performing these activities with a workout buddy, friend, or family member also results in the exercise being more pleasurable.  Those individuals who choose fitness and recreational activities they enjoy are more likely to be consistent with those activities.  Having another individual to share this with will also increase the likelihood that you will stay with the exercise activity.

Individuals beginning an exercise program need to have realistic expectations about the amount of time they can invest, the activities they will enjoy engaging in, and the physical and psychological benefits they expect to experience.  Exercise leads to tremendous health benefits that can be initiated by individuals of any age or shape.  Hopefully we have inspired you to invest in the health of your future.  From all of us at the New Hamburg Wellness Centre, good luck and Seasons Greetings!

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.