Steady exercise helps you lose body fat and improve muscular strength, but excessive exercise can be harmful and take its toll on the joints. Here are some points to note for efficient exercise without damaging your body.
Too much exercise can cause acute complications from rhabdomyolysis to hernia. Rhabdomyolysis is the rapid breakdown of damaged skeletal muscle, and it causes the release of myoglobin into the bloodstream. Symptoms include muscle pains, vomiting and fatigue.
Intense exercise can also cause hernia, when tissue or organs "pop out" between muscles, to say nothing of tennis elbow and other minor but painful injuries. To prevent these conditions when working out, avoid a hot and humid environment, and alternate between high- and low-intensity exercise.
Some people think that a workout after drinking alcohol helps relieve a hangover because it sweats out the booze, but it can harm the liver and muscles.
If you exercise after drinking, it burdens the liver as it has to break down glucose and alcohol at the same time. Dehydration also harms your body. Muscles need enough water to move actively, but your body uses the water in the muscles to detoxify alcohol, which causes muscle fatigue and practically negates any benefit from working out.
It is important to know when to exercise depending on your body condition. If you want to build muscle mass, exercise is more effective after a meal. To prevent losing muscle mass, take in plenty of carbohydrates and protein before exercising.
But to lose body fat, it is better to work out before a meal. When exercising on an empty stomach, carbohydrates are used up quickly, and your body burns more fats. Do not eat something heavy right after exercise, but be sure to have a meal one or two hours later.