'Why you may need to exercise less...' Chris Kresser

**James** · 27-01-2012 05:02 PM

Take home quote...

Quote

Overtraining goes beyond just excessive “chronic cardio” or too many hours spent at the gym. Certain high-intensity exercise routines may push the body’s stress response too far, leading to a cascade of biochemical responses that can cause serious damage to one’s health in both the short and long term.

One must remember, that the body makes it's progress/growth when resting, training is merely a brief hormetic stress on the body, and nothing more - be aware, volume isn't everything - especially in terms of fat loss (where the body is calorie definct and therefore a recovery definct - lose fat using your diet, retain the muscle whilst dieting with resistance work).

**Guccci** · 28-01-2012 12:48 AM

Ive recently been told to cut down my 50min treadmill sessions because prolonged exercise increases cortisol levels and can cause weight gain (etc). Im still coming to terms with it and im still certain that i lost more weight when i was doing 50mins cardio a day!!

All we need now is for "Why You May Need To Exercise Less" to hit the headlines! In a nation where utter lazyness, poor diets, health implications and obesity cases are rocketing i can just see people taking this way too seriously and exercising even less than they already are (unless of course they actually are exercising too much)!

**ben 21** · 28-01-2012 01:12 AM

50mins is wayyyyyyy to much, 15 mins of maximum intensity with cardio at the end of your weight training or areobics is more than enough in my opinion.

**Johnparkers** · 28-01-2012 08:08 AM

yes i also believe that doing continuous workouts are no way a solution. your body needs some time to breath.

**James** · 28-01-2012 09:46 AM

Quote

Originally Posted by Guccci

Ive recently been told to cut down my 50min treadmill sessions because prolonged exercise increases cortisol levels and can cause weight gain (etc). Im still coming to terms with it and im still certain that i lost more weight when i was doing 50mins cardio a day!!

All we need now is for "Why You May Need To Exercise Less" to hit the headlines! In a nation where utter lazyness, poor diets, health implications and obesity cases are rocketing i can just see people taking this way too seriously and exercising even less than they already are (unless of course they actually are exercising too much)!

This article is obviously aimed at the fitness crowd such as ourselves, I thought it would dispel the myth that most new trainers have thinking they must do a 5 day split with heaps of cardio non-drug assisted to get anywhere.

Also in terms of conditioning, sprints are superb; but for optimal fat loss and muscle retention nothing bets fasted brisk walking

**funb** · 28-01-2012 12:44 PM

James, I'm pretty much sold on the value of walking & sprints over lots of steady state cardio, but I do still do a fasted 5k run in the mornings every now and then. I thought that fasted morning cardio was ok, in terms of cortisol, but now I am wondering about unwanted muscle wastage. Or does it depend on whether you're definitely in a calorie deficit or not? (I don't know if I am, I don't count calories)

My results will tell me what the answer is of course, but wouldn't mind hearing your esteemed opinion on the subject

**James** · 28-01-2012 01:35 PM

As you say, your result will tell in the real world, but from a biological point of view it really is far from optimal totally fasted... Do you run for fun or is it for body composition? Cortisol gets too much of a bad rep, a little d everything is optimal, cortisol included - it's what gets you up in the mornings

**funb** · 28-01-2012 05:48 PM

Ah yep, I am happy with raised cortisol in the mornings! I'm wondering more why you always advocate brisk walking and never say anything about running. At the moment I walk for half an hour before breakfast during the week, and went for a 5k run this morning before breakfast for a (quite literal) change of pace. I don't know if that was totally fasted - I need to be more careful how I phrase things around here - I last ate 12 hours before I ran. What do you think, is walking better, or doesn't it matter too much?

**Elvis** · 28-01-2012 05:53 PM

walking vs running, one is better for your heart, the other your abs (maybe marginally), tough choice?

**James** · 28-01-2012 05:53 PM

Running, in opinion, is COMPLETELY pointless for optimal health, fitness and composition; there is just NO need for it. I would only advocate it to people that specifically want to run for fun or to condition for a sport specific goal/task. Fasted walking, combined with intense resistance training provides strength, fitness and general conditioning all whilst allowing body composition to be progressed optimally - The human body just isn't designed to run long distances.