Originally Posted On June 26, 2012
Over the past two weeks I have been writing posts on The Fat Burning Zone, how Aerobic Training is Turning Your Body Into a Fat Storing Machine, and the Top 7 Reasons Why You Shouldn’t be Doing Aerobic Training. If you have missed any of these, I recommend you read them first before you read this post! I hope you enjoy and feel free to leave a comment below..especially if you have a topic you would like me to touch on!
Below are 6 ways you can combat the negative effects of aerobic training:
1. Take Antioxidants to Reduce Inflammation and Oxidative Stress
As mentioned in my last post, 7 Reasons Why You Shouldn’t do Aerobic Exercise, oxidative stress occurs when the body produces free radicals in response to the oxygen-rich environment created by increased respiration that goes with aerobic training. By taking antioxidants, the free radicals will be neutralized and will reduce premature aging and cell damage, which leads to chronic inflammation. A study done on rats concluded that taking antioxidants, especially vitamin E, selenium, and zinc reduced the negative effects of aerobic exercise. It is also possible that magnesium, probiotics, gotu kola, and vitamin D will also help counter oxidative stress from training. Fruits such as berries (especially raspberries, strawberries, and tart cherries) are recommended because they have been shown to have anti-inflammatory effects in athletes.
2. Strength Train
Everyone should lift weights, but it is even more critical for those who perform aerobic training. Strength training has been found to lower chronic inflammation and provide protection against oxidative stress. It is recommended that endurance athletes perform resistance training rather than supplement with antioxidants to decrease oxidative stress (doing both would be even better).
3. Take Creatine to Lower Inflammation and Oxidative Stress
Creatine has been shown to increase work capacity and power, elevate protein synthesis after strength training, improve skill execution when tired, and lower oxidative stress from aerobic training. It has also been found in a study done with rats that it can inhibit oxidative stress markers and raise antioxidant levels in the blood following acute aerobic exercise.
4. Supplement with Omega-3s to Reduce Inflammation
Omega-3s are a great supplement to fight inflammation and have been shown to significantly lower oxidative stress markers from aerobic endurance exercise. In a study done with males who exercised three days a week for 30 minutes, half were given a total of 4000mg of omega-3s daily for 6 weeks. The group that took the omega-3s had lower resting levels of inflammation after 6 weeks compared to the control group that did not take omega-3s.
5. Practice Judo or Martial Arts
Study found that those who practiced Judo had higher levels of antioxidants following an all-out sprint Wingate Test, indicating a protective effect against oxidative stress of aerobic exercise compared to sedentary subjects. It is also likely that yoga may have a similar effect, if not only for the fact that is may lower cortisol levels because of the calming effect it typically has on the body.
Resourced Articles: How to Counter the Many Negative Effects of Aerobic Training