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You’ve undoubtedly developed a number of go-to habits in your exercise regimen over the years—both good and terrible. Today, we’re going to talk about the most deadly workout behaviors you might not be aware of that are actually aging you faster. You may then change them as soon as possible if you recognize any of them in your own routine.
No matter how old you are, you should get physical exercise on a daily basis. Building and maintaining muscular health is crucial for aging gracefully, and cardio will help your heart health and conditioning. Living a healthy, active lifestyle will improve your quality of life while also improving longevity, but be wary of the following exercise behaviors that may be doing more harm than good.
Here are three negative tendencies that are prematurely aging you, as well as suggestions for how to break them.
1 — Training too hard, too often
Although you want to put in the effort and push your body to its limits while weight training, don’t go too far! Make sure you’re not overloading yourself with too much volume when it comes to muscle fibers and motor units. There are a limited amount of muscle fibers and motor units that may be activated at once, so any more than that is termed “junk volume,” which means you’re getting fatigued.
When you overwork your body, it releases more cortisol, which is extremely harmful to your health. Overproduction of cortisol = more stress, which speeds up the aging process. If you strength train on a regular basis, 3 to 4 working sets in most of your exercises should be enough, with a rest day or two thrown in every now and then.
2 — Overdoing HIIT
HIIT is an excellent type of exercise. When compared to traditional cardio, HIIT burns more calories at a faster rate while also boosting your metabolism and getting a great sweat in.
The disadvantage of HIIT is that it may be tough to come back from—especially if you’re pushing yourself on the other days of the week. You want to maintain an eye on fatigue and don’t push yourself excessively. To let your body recover, limit HIIT in your program to twice a week.
3 — Ignoring zone 2 training
It’s simple to fall into the habit of only lifting and performing HIIT for exercise. For many people, this may assist them in gaining muscle, losing fat, and getting in great condition. Zone 2 training, on the other hand, is something you should not overlook during your fitness program. Getting aerobic exercise is crucial for improving your metabolic health, longevity, mitochondrial function, and resting heart rate.
You may enhance your health and increase your vitality by working out in zone 2. You’ll miss out on these essential health advantages if you don’t include zone 2 training into your routine. Make sure you include at least two to three sessions of zone 2 training in your program, with a goal of 30 to 45 minutes each session
