Friday February 28, 2020

Excessive Cardio Can Make you Gain Weight

How cardio makes you gain weight

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Cardio
Excessive of anything can have a reverse effect. This theory also applies to cardio exercises also. Excessive cardio can make you gain weight eventually. Lifetime Stock

BY PUJA GUPTA

Whenever someone gains weight, the thought of doing cardio to burn the fat is common.

But excessive of anything can have a reverse effect. This theory also applies to cardio exercises also. Excessive cardio can make you gain weight eventually.

Shikha Mahajan, holistic nutritionist and founder of Diet Podium, explains how.

Doing excessive cardiovascular exercise creates hormonal imbalances

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Doing excessive cardio exercise creates hormonal imbalances. Lifetime Stock

Extra of low-to-moderate intensity exercises such as jogging and cycling are not helpful. Only because you may technically burn more calories within a 90-minute spin class compared to 1-hour long pilates class does not mean you will really lose more weight. This is because there are lot more things involved than the calories when it comes to burning fat and developing muscle.

According to a study printed in the European Journal of Applied Physiology, people who are engaged in a longer duration of low-intensity cardio had suppressed levels of T3, the vital hormone which is responsible for burning fat, compared to the short duration, high-intensity participants.

Overdoing can make an increase in cortisol production

Well, exercising too rigorously and too often has its own set of drawbacks, in the short term, not taking the proper time to rest means that our body never fully restores and recovers, and you will see lesser results from your workout. On a serious note, if you overwork your body for long duration at a time, you can get exhausted and finish the adrenal system. One side effect of adrenal exhaustion is the incapability to lose belly fat, even if one is eating well and exercising regularly. Why it is happening? Because your body is already stressed it releases and overproduces the cortisol, which makes it difficult to burn extra fat.

Cardio
Unless one is training for a specific event, you need just three days of cardio exercise per week. Lifetime Stock

So, how would you know if you’re doing too much cardio? Unless one is training for a specific event, you need just three days of cardiovascular exercise per week, in addition to strength and resistance training. Everyone is different, your body might prefer just one to two days of cardio instead. If you really feel like your body has bulged and you are not getting results from your workouts, try cutting back on the cardio just a little. You might be satisfied with how your body reacts.

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Longer duration causes muscle loss

When doing a long session of low-to-medium intensity cardio it actually causes muscle loss, rather than using fat as fuel to burn calories, your body will work through its restricted glucose stores and then extra on to using lean muscle as fuel. As a result, one will be left with more fat than muscles. (IANS)

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Here’s Why Vaping Can Make You More Prone To Inflammation and Infection

The predominance of these periodontal pathogens in the mouths of e-cigarette users and traditional smokers is a reflection of compromised periodontal health

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Vaping
While vaping has quickly grown in popularity in recent years, a growing number of people are falling ill or dying from vaping-related illnesses, the study said. Pixabay

Using e-cigarettes alters the mouth’s microbiome — the community of bacteria and other microorganisms — and makes users more prone to inflammation and infection, researchers have found.

While vaping has quickly grown in popularity in recent years, a growing number of people are falling ill or dying from vaping-related illnesses, the study said.

“Our study suggests that vaping electronic cigarettes causes shifts in the oral environment and highly influences the colonisation of complex microbial biofilms, which raises the risk for oral inflammation and infection,” said Indian-origin researcher and study co-author Deepak Saxena from the New York University in the US.

“Given the popularity of vaping, it is critical that we learn more about the effects of e-cigarette aerosols on the oral microbiome and host inflammatory responses in order to better understand the impact of vaping on human health,” said co-senior author Xin Li. For the study, published in the journal iScience, the research team examined e-cigarette vapour and its influence on the oral microbiome and immune health.

“The oral microbiome is of interest to us because research shows that changes in its microbial community as a result of environmental and host factors contribute to a range of health issues, including cavities, gum disease, halitosis, and medical conditions such as diabetes, cardiovascular disease, and cancers,” Saxena said. They also evaluated how vaping influences infection efficiency of oral pathogens in cell lines using a novel e-cigarette aerosol generating machine and measured pro-inflammatory immune mediators.

Through oral exams and saliva samples, the researchers studied the oral microbiome of 119 human participants from three groups: e-cigarette users, regular cigarette smokers, and those who had never smoked. Gum disease or infection was significantly higher among cigarette smokers (72.5 per cent), followed by e-cigarette users (42.5 per cent) and non-smokers (28.2 per cent).

Using 16S rRNA high throughput sequencing, a technique used to profile microbial communities, the researchers observed different microorganisms in the saliva of e-cigarette users, cigarette smokers, and non-smokers. For instance, e-cigarette users had an abundance of Porphyromonas bacteria, while an increase in Veillonella bacteria was found in both e-cigarette and cigarette users.

Vaping
Using e-cigarettes alters the mouth’s microbiome — the community of bacteria and other microorganisms — and makes users more prone to inflammation and infection, researchers have found. Pixabay

“The predominance of these periodontal pathogens in the mouths of e-cigarette users and traditional smokers is a reflection of compromised periodontal health,” said Li.

The researchers also found that the altered microbiome in e-cigarette users influenced the local host immune environment compared to non-smokers and cigarette smokers. IL-6 and IL1ß — cytokines involved in inflammatory responses — were highly elevated in e-cigarette users. Cell studies also showed upregulation of IL-6 after exposure to e-cigarette aerosols, resulting in an elevated inflammatory response.

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Moreover, e-cigarette aerosols made cells prone to bacterial infection, which points to a greater risk for infection in e-cigarette users, the study said. (IANS)