Experts have warned against trying a new viral fitness challenge that involves hitting the gym twice a day and drinking extreme amounts of water to optimize fitness levels in just two and a half months. .
The “75 Hard” challenge has taken social media by storm, with users sharing over 1 million video clips documenting their eating and exercise experiences.
Created in 2019 by US-based author and podcaster Andy Frisella, this rigorous plan is said to induce “physical and mental changes” through five key elements. There is.
The most important thing to do is train for 45 minutes twice a day, according to Frisera’s website, which can be “whatever you need depending on your fitness level.”
Participants also said that to maintain their mental health, they drank 8 pints (4.5 liters) of water every day, stopped drinking alcohol, ate a generally healthy diet, and read non-fiction for at least 10 minutes per day. I have to devote it to reading.
But experts warn that this plan is not only unrealistic and unlikely for participants to stick to it, but could also lead to serious health problems.
Drinking more than 2 liters of water a day without vigorous exercise can affect the complex balance of salts in the body and cause a variety of painful symptoms, such as low blood pressure, nausea and vomiting, and muscle spasms. There is.
In the worst cases, this problem can lead to seizures and coma.
Professor Peter Watt, an expert in sport and exercise science at the University of Brighton, said: ‘Drinking too much water can lead to overhydration, which can lead to hyponatremia. It will be.”
“This can cause other problems with blood pressure and overall health.
“Drinking a gallon of water is extreme. Even two liters a day is probably not essential to staying hydrated.
The NHS recommends drinking around 2 liters of water per day, or around 6 to 8 glasses, and more if you’re exercising or in hot weather.
However, social media users have been touting the benefits of the plan, with one woman claiming it helped her lose more than two stone and another saying it has improved her relationship with food. That has changed,” he said.
Frisella, the challenge’s founder, says on his website that the 75 Hard Challenge is “the only program that can permanently change your life, from the way you think to the level of discipline you have to tackle any challenge that comes your way.” It claims to be. . ”
While sharing dramatic before-and-after images documenting how the plan increased his muscle tone, he stressed that “the mental changes are 100 times the physical changes.”
The challenge’s founder, Frisella, shared before and after images of himself, but claimed the real benefits came from his “mental” transformation.
He claims on his website that those who have taken up the challenge have become “better leaders at work,” have “earned more money,” and have “complete control over their lives.” are.
Two people who completed the challenge also shared their experiences via social media.
Devamsha Ganput, 29, from Edinburgh, who completed 75 Hard in March last year while working full-time as a digital consultant, said: BBC The challenge was “uncomfortable”.
But that means she started exercising more regularly and “transformed” her relationship with food.
Sophie Deakins, 27, also completed 75 Hard last year while working as an assistant manager at a London cinema.
She said the challenge helped her change her mindset and increase her confidence.
Strength and conditioning coach Tana von Zitzewitz said those considering the workout challenge require a lot of extra time and can be difficult to stick to.
Experts are divided on whether this trendy extreme fitness regimen can really help you reach your fitness goals, with some suggesting it might be too much to cram into one day.
“There’s a lot of pressure on people to change their lives at this time,” she told the BBC.
She suggested that people looking to start a new fitness routine should choose a plan that’s less formal and inflexible and more fun.
Meanwhile, NHS GP Sam Whiteman said 75 Hard was unlikely to offer any greater benefits than other healthy diets or fitness plans.
“I don’t know if it’s better to go to the gym three times a week or run once a week and eat healthy,” he told the BBC.
The new year brings with it a new wave of health and fitness trends.
The system follows other extreme fitness fads like burning 600 calories in 60 minutes and the 100-rep challenge, which involves doing one exercise 100 times every day for a month.
Due to the coronavirus pandemic, a fitness challenge called “Everest,” in which participants climb a hill 8,848 meters above sea level, the same as Mount Everest, has exploded on social media.
Some ride bikes, run, or participate in relays to complete huge challenges.
The NHS recommends that adults aged 19 to 64 do at least 150 minutes of moderate-intensity activity a week.
This can be 30 minutes a day, 5 days a week. Or you could do 75 minutes of intense exercise a week.
It recommends combining strengthening activities such as yoga, weightlifting, and carrying heavy shopping bags with moderate activities that get your heart rate up, such as brisk walking or biking, and vigorous activities such as running or swimming.
