Over-Training: Are You Exercising Too Much?

The Centers for Disease Control and Prevention (CDC) recommends that adults engage in 30 minutes of moderate-intensity physical activity most days of the week or 20 minutes of vigorous-intensity activity at least two days per week¹. Most Americans don't meet those recommendations, though. In fact, almost 40% of adults in America engaged in absolutely no regular leisure-time physical activity in 2006². On the opposite side of this extreme, though, there are people who exercise excessively. For them, danger can come not from exercising too little, but too much. While the risks of a sedentary lifestyle are widely known, exercising too much can also be hazardous to one's health. This article will educate you on the dangers of excessive exercise, enable you to spot the warning signs of over-exercise, and help you find the right amount of activity for your specific needs.

The dangers and warning signs of too much exercise

There are numerous hazards of over-exercising and they can manifest themselves in various ways. For high impact sports like running, stress fractures, shin splints, and other repetitive stress injuries are of major concern. These injuries occur when the body is subjected to constant abuse without allowing for sufficient rest and recovery.

Another danger of too much exercise is decreased effectiveness. When the body is pushed too hard in an effort to increase performance, the opposite effect is sometimes achieved. Running times get slower, weight lifting goals get farther away rather than closer, and mental and physical agility are compromised.

Excessive fatigue is another frequent byproduct of too much exercise. In an effort to rebuild and repair damaged bones and tissue, the body demands more sleep from a person. This results in the athlete feeling tired and sluggish. This extreme fatigue can also weaken the immune system, leaving a person more vulnerable to colds and viruses.

Oddly enough, someone who is overtraining is also at an elevated risk of developing insomnia. Despite their need to rest and recuperate, the mind and body of the excessive exerciser will often have trouble shutting down in the evening. This is obviously a terrible blow to a body already in desperate need of rest.

Other warning signs of too much exercise are an elevation in resting heart rate, a "wooden" feeling in the legs for runners, chronic headaches, and loss of appetite³.

How much exercise is right for me?

Once a person is aware of the potential dangers of over-exercising, the next question they might ask is "How much exercise is right for me?" Unfortunately, the answer to this question is difficult and is not the same for everyone.

All of our bodies are different. A person's age, weight, family medical history, and many other factors all come together to determine how much exercise is right for that person. A younger person with an ideal body weight and no family history of heart problems will most likely be far more able to tolerate a large amount of physical activity than an older person who is carrying some extra weight.

Each person needs to examine their situation and, perhaps most importantly, listen to their doctor. While this disclaimer may seem overused, it is very important to speak to a physician before beginning any exercise program. Your doctor will help you determine which physical activities are right for you and will guide you in regards to the volume and intensity of that activity.

Steps to take to avoid overtraining

It is extremely important to listen to your body in order to avoid over-exercising. Remember that another five mile run or another three sets of bench presses are not necessarily going to help you achieve your goals any quicker. When your body cries out for a break, it is of paramount importance that you listen to it.

A specific step you can take to allow your body to recover is to take proper rest. Try to get at least seven hours of sleep a night. And structure your workouts in an effective manner. When lifting weights, never work the same muscle group two days in a row. Allow at least one, if not two or more, rest days before you hit that muscle group again. If you're a runner, raise your mileage in a controlled manner, never increasing your distance by more than 10% in a given week.

It is also important to vary the intensity of your workouts. High-intensity workouts should be interspersed between moderate and light workouts. If you are a runner and are doing fast intervals at the track and hill repeats every day, you are begging for stress fractures and a torn Achilles or two. Scheduling light workouts will help you avoid injuries and will also help you reach your goals sooner since those workouts will target different muscles and systems of your body.

Nutrition is also an important consideration when undertaking an exercise program. If you are not eating and drinking sufficient quantities of quality foods and beverages, your body will not be able to recover from workouts that would not, under normal circumstances, be excessive. By fueling your body adequately, you will enable yourself to perform at your peak and recuperate as quickly as possible.

If you have read this far, chances are you're not one of the 40% of adults who doesn't engage in any leisure-time physical activity. And for getting out there and being active, you should be commended. But please heed the call to protect against over-exercising. In your zeal to live a healthier lifestyle, you may be doing yourself more harm than good.