High-intensity exercise, long considered an effective method for burning calories and facilitating weight loss, has recently been challenged by a new study. The study, published in Medicine & Science in Sports & Exercise, suggests that high-intensity exercise may actually lead to weight gain due to its impact on physical activity, core body temperature, and hormonal balance.
Lead researcher Takashi Matsui, PhD, from the Institute of Health and Sport Sciences at the University of Tsukuba in Japan, explained that high-intensity exercise can reduce subsequent physical activity and lower core body temperature, leading to weight gain, even without changes in food intake. This finding contradicts mainstream fitness advice that high-intensity exercise is beneficial for weight loss.
Dr Jagadish J Hiremath, medical director at AASRA Hospitals, further explained that high-intensity exercise can contribute to an increase in body weight under certain circumstances. This unexpected outcome is attributed to the complex interplay of hormones within the body, particularly cortisol, the stress hormone. High-intensity exercise can disrupt the body’s natural sleep-wake cycle and trigger a surge in cortisol levels, which amplifies appetite and saps motivation for further physical activity, leading to a vicious cycle of increased calorie consumption and decreased physical activity.
High-intensity exercise also puts the body’s metabolism through a series of peaks and valleys. While it initially accelerates calorie expenditure, it can also trigger intense cravings for high-calorie, unhealthy foods, potentially leading to weight gain. Not all high-intensity workouts are created equal, and those that are excessively long, frequent, or intense can be detrimental to weight management goals by disrupting hormonal balance and leading to elevated stress levels, increased appetite, and a heightened risk of weight gain.
To optimize high-intensity workouts for sustainable weight management, it is recommended to incorporate variety, prioritize nutrition, diversify your routine, and listen to your body. Intersperse high-intensity workouts with lower-intensity activities like yoga or brisk walking to allow your body to recover and prevent overtraining. Be mindful of post-workout hunger and resist the urge to overindulge, focusing on consuming nutrient-dense foods that nourish and replenish your body. Avoid monotony by incorporating a variety of exercises into your routine to prevent boredom and plateaus. Lastly, pay close attention to your body’s signals, such as fatigue, soreness, and constant hunger, and adjust the intensity or frequency of your workouts accordingly.
