运动会导致氧化应激。这是对您的健康意味着什么

运动是您可以为身体做的最好的事情之一对抗炎症and stay healthy, but in a seeming paradox, working out also triggers oxidative stress — a main cause of inflammation.

Oxidative stress is a state in which your body has an imbalance of free radicals and antioxidants, explainsLance Dalleck, PhD，西科罗拉多大学运动与运动科学教授以及美国运动理事会发言人。

“An excess of free radicals can damage our DNA, leading to muscle breakdown, fatigue, accelerated aging, heart disease, diabetes and cancer," Dalleck says. Meanwhile, antioxidants help protect your cells against free radicals in your body.

那么，这是否意味着您应该缩短锻炼？最简洁的答案是不。他说，自由基是在运动（或任何活动）中消耗氧气的天然副产品，以分解ATP（三磷酸腺苷的缩写）。

某些运动引起的氧化应激实际上可以增强您的健康，因为它可以调节身体适应压力的情况。但是像所有事物一样，运动过多的氧化压力可能是有害的。

We called up experts to shed some light on oxidative stress and exercise.

要了解氧化应激和运动之间的联系，重要的是要了解氧化如何发生。让我们进行一些背景。

Free radicals are molecules that have an extra electron. Oxidation happens when free radicals try to get rid of their extra electron, explains斯科特·鲍尔斯（Scott Powers），博士，佛罗里达大学健康与人类绩效学院应用生理学和运动机能学教授，以及运动诱导的氧化压力的主要研究员。

自由基喜欢具有中性电荷（相等的正颗粒和负颗粒），因此，为了补偿，他们试图抛弃额外的电子或从另一个分子中窃取质子（正电荷）以稳定自身，并沿途伤害其他分子。

鲍尔斯说：“这可能会破坏，因为它会破坏分子的正常功能，导致它们展开并不能正常工作。”这是抗氧化剂介入的地方。Antioxidantsare oxidation fighting substances that prevent free radicals from damaging other molecules by sacrificing their own electrons, according to哈佛健康出版。

您的身体为正常的生物学功能以及环境触发器做出自由基，例如污染，，，，high altitude，，，，UV raysandextreme temperatures。

“Smoking或定期consuming excessive alcohol例如，将导致自由基的持续失衡，这是慢性疾病发展的地方。”

因为氧化应激会导致自由基的盈余（与抗氧化剂产生失衡），因此可以触发炎症与慢性疾病有关，包括heart disease，，，，type 2 diabetesand癌症。Research also shows that oxidative stress is associated with neurodegenerative diseases such as老年痴呆症，根据2016年5月的评论Biomedical Reports。

And get this: Exercise is also a cause of oxidative stress. After all, that's exactly what exercise is — a stress to your system.

锻炼的自由基形成不一定是一件坏事。鲍尔斯说，无论您是进行轻度，中等还是剧烈的强度运动，都没有证据表明氧化压力的略有增加会带来健康风险。（仅供参考，自由基也是体内常规细胞功能的天然副产品，例如呼吸和进食哈佛健康出版。)

And, research has actually the short-term increase in oxidative stress from exercise is a good thing for your body and overall health.

A January 2020 study inSports Medicine发现在强烈的耐力运动后的24小时内，DNA损伤发生。但是几天后，损害不再存在。研究人员认为，人体的抗氧化剂储备（通过运动支持）修复了损坏。

鲍尔斯说：“运动增加了抗氧化剂酶的产生，不仅在运动过程中活跃的肌肉，而且在身体周围的其他器官中。”

你得到吃营养食品的抗氧化剂，但是您的身体自己的细胞还会产生抗氧化剂，例如谷胱甘肽，这有助于在衰老过程中打击细胞损伤。运动可以帮助增强这些类型的抗氧化剂的创造。

例子：根据2014年8月的一项研究Free Radical Biology and Medicine。

This means that exercise can help temper potential harm from a whole variety of other stressors. "Even for people who are smokers or living with overweight, obesity or hypertension [high blood pressure] — if they exercise, they have less risk for all-cause mortality than those who have zero risk factors but don't exercise," Dalleck says.

When it comes to exercise and oxidative stress, it may not pay to be extra with your workouts. Doing workouts outside of your own fitness level, focusing only on high-intensity exercise and skimping on recovery between workouts can do more harm than good.

When you do these things, you create more free radicals than antioxidants, which creates an imbalance.

Powers说：“在正常情况下，自由基可能是重要的触发信号，使细胞能够适应各种应激源并合成它们保持健康所需的蛋白质。”“但是，当自由基的慢性产生时，就会造成损害。”

The bottom line is that the cellular stress that exercise produces is generally good for your health. It's when you overdo it that it becomes harmful, especially when compounded by other factors, like smoking, poor diet and drinking too much alcohol.

What "overdoing it" looks like varies from person to person. But here are some ways to train wisely to prevent the production of too many free radicals and find a balance.

您的锻炼应该足够挑战，可以引发身体的抗氧化活性增加 - 但不久或难以使自由基的激增压倒您的系统。

“If an activity is too intense for your fitness level, it will be detrimental," Dalleck says, pointing out that you should do interval training, in particular, at your own pace.

Be sure to alternate days between low- and high-intensity workouts to allow your muscles to recover, and bake in one to two rest days per week, according to theAmerican Council on Exercise（高手）。

但是，如果您想推动自己怎么办？达莱克说：“您需要逐渐提高强度，以便给您的抗氧化能力时间相应地增加。”“否则，您可能会创建太多的自由基，供身体处理。”

尝试将锻炼强度提高5％高手。

If you havemuscle soreness锻炼后的持续时间超过几天的持续时间感到疲劳而不是充满活力after exercise and have funky sleep patterns — either snoozing more than usual or waking up frequently during the night, these are signs that you might be overdoing exercise, Dalleck says.

So make sure to take the appropriate amount ofrest days在锻炼之间。

Speaking of rest days, a常见的培训错误这可能导致体内自由基的增加正在变短recovery。

“We produce oxidative stress during an exercise session, and recovery is when your body makes all those adaptations to boost antioxidant absorption," Dalleck says.

If you haven't given yourself有机会完全休息，那么您的身体仍然处于压力状态，您将不会获得好处。适量的recovery timevaries from individual to individual and depends on the intensity of your workout.

陪审团仍在讨论高强度运动是否可能有害。2020年9月

也就是说，进行两到三场高强度锻炼的最大HIIT，对于大多数人来说，每周都足以从运动引起的氧化压力中获得好处。达勒克说，有些人可能能够更频繁地进行高强度的锻炼，但这取决于锻炼的持续时间以及您的健身水平以及身体的整体压力水平。