where we stress the body enough to stimulate adaptation,
but more is not necessarily better. For example, longtime
marathoners lose lean mass, drop their testosterone levels,
develop increased intestinal permeability, and can even
develop scarring of the cardiac muscle and electrical
conduction system, leading to dangerous and life-
threatening arrhythmias, not to mention the wear and tear on
their joints from thousands of steps.
So what’s the sweet spot? Essentially, instead of a
grinding 45-minute run with a grimace on your face the
entire way, you are better off doing a 90- to 120-minute
hike, smiling and conducting a conversation the whole way.
The low, slow movement, like hiking, will also help move
lymphatic fluid around your body, develop your capillary
beds, and keep your joints healthy. Otherwise, short sprints
at 90 to 95 percent of maximum effort have been shown to
have the same improvements in cardiorespiratory fitness and
endurance in 20 percent of the time compared to steady-
state cardio!
A proper exercise routine should bleed into one’s overall
lifestyle, including aerobic work (such as long walks, hikes,
and biking to and from work) and concentrated anaerobic
exertion. This way you maximize neuroplasticity through
BDNF with aerobic exercise while achieving the
metabolism-fortifying effects of anaerobic exercise.
FAQ: I’m a woman. Won’t weight lifting make me bulky? I
gain muscle really easily.