Does high-intensity strength training really affect life expectancy?

I often see a lot of "muscle men" teasing me in the gym, saying that the training intensity is a bit strong recently and I have caught a cold. This is usually because of excessive exercise, which leads to a long "empty window period" and a continuous decline in immunity. The so-called empty window period refers to the obvious increase of lymphocytes after strenuous exercise, and then the level of lymphocytes rapidly retracts. At this time, there will be a temporary decline in immunity, and the rate of decline will be lower than before. The time of immunosuppression lasts about 3 ~ 72 hours, which is called empty window period. This means that immunity declines during this period, just like the window is opened, all kinds of bacteria and viruses are more likely to enter the human body, and the greater the intensity of exercise, the window is blocked. Our immune system is a very complicated cycle, which fluctuates for many reasons.

After exercise, a large number of hormones such as adrenaline and corticosteroids will be produced. Studies have shown that when these hormones are excessive, they will directly inhibit the activity of our immune system, up to 35%. However, this weakened immune system will generally recover within 3 to 72 hours after exercise, but if you continue to keep your body in this state, you will not fully recover every time, and the gap will become wider and wider. If you happen to be infected by bacteria and viruses at this time, you will get sick.

Irreversible wear of joints is the most common type of meniscus of knee joint. Secondly, on the cartilage of knee joint, meniscus has the protective effect of damping joint, and its damage is irreversible. This is why I often say that fat people who are much thinner should not do strenuous aerobic exercise. Your weight is too high, and your meniscus can't reduce the impact. If this goes on, your knee will be damaged within a week.

There are also some things that must be paid attention to before fitness, such as shoulder wear caused by bench pressing and hard pulling, and chronic wear of waist. Our nervous system is like a rope. Relaxation is normal. If you overtraining, your nerves will be in a tense state for a long time, which will directly affect the training effect. You will feel tired and sleepy, and you will lose your appetite. When you come to the training ground the next day, you will feel that you don't want to practice from the inside out. At this time, if you have good willpower, forcing yourself to continue training will not only increase the risk of injury, but also lead to a series of problems, such as autonomic nervous dysfunction and excessive excitement of sympathetic nerves, which will lead to exercise-induced hypertension.

Bian Xiao made a detailed interpretation of this issue, hoping to help everyone. You can leave me a message in the comments section if you have any questions. You can comment with me more. If there is anything wrong, you can also interact with me more. If you like the author, you can also follow me. Your praise is the greatest help to me. Thank you.