Will too much aerobic exercise cause aging

Normal dose of aerobic not only does not promote aging, but has been proven to be one of the most cost-effective anti-aging methods. Only long-term overdose and unscientific aerobic arrangements that cannot keep up with recovery may cause accelerated aging.

Tell me a real story from my life: Two years ago, there was a girl who lost weight in order to take wedding photos. She started running 10 kilometers every morning and danced Pamela for an hour at night. Almost all of it was aerobic. Her diet was very strict, and her protein intake was not even half of the standard. She lost 20 pounds in three months. As a result, the nasolabial folds in the original photo were deeper than before. Makeup artists asked her if she had stayed up too late recently. She said that she always felt tired and her colds were not healed very slowly. To the naked eye, she looked much more haggard than before. She looked like she was two years older.

However, there are also many people who insist on doing aerobics all year round and completely disagree with the idea of "aerobic aging". I know a runner born in the 1960s who has been running marathons for 12 years. He regularly runs 10 kilometers three times a week, pulls a half marathon once a month, and does strength training twice a week. He was in particularly good condition last time we met. His skin is firm and energetic. He looks at least 10 years younger than his peers. His cardiovascular indicators in physical examination are better than many 30-year-old office workers.

In fact, there is nothing wrong with what both sides said. The core difference lies in their different definitions of "too much" and whether there are supporting restoration and supplements. "Circulation" magazine has previously published relevant research. 150 minutes of moderate-intensity aerobic exercise per week can make the human body's telomere length significantly longer than that of sedentary people. You can understand telomeres as the "life counter" of cells. The longer the length, the slower the rate of cell aging. From this perspective, aerobic is a powerful anti-aging weapon. But if you exercise for more than 10 hours a week, and push yourself to exhaustion every time, without paying attention to protein supplements or strength training to preserve muscles, then the excess free radicals generated during the aerobic process will not have time to be metabolized by the body and attack normal skin cells and tissues. In addition, many people on the market do aerobics to lose weight, often with harsh diets, and the muscles will fall quickly. Without enough muscle support, the face will naturally collapse, making you look older.

Don’t be alarmist. I have met with several horse racing enthusiasts who have suffered from varying degrees of myocardial strain. This is also one of the aging injuries caused by excessive exercise. However, there is no need to be overly nervous. The amount of exercise for ordinary people does not reach the "excessive" threshold at all. They usually do 30-50 minutes of moderate-intensity aerobics 3-5 times a week each time - that is, to the extent that they can speak normally but cannot sing coherently during exercise. Combined with some strength training, and eating enough protein of 1.2-1.6g per kilogram of body weight every day, there will be no debilitating problems at all. On the contrary, they will be in much better condition than people who sit for long periods of time every day.

To put it bluntly, aerobic itself is a good thing. Don’t pass the blame to it. If you practice every day until you can’t get up and still hold on, let alone aerobic, even practicing health-preserving exercises will cause problems. Just like watering a flower, if you water it too little, it will turn yellow due to drought; if you water it too much, the roots will rot and the leaves will fall off. The right amount is the most nourishing.