How much is too much exercise? Well, you need to know before you embark on your workout plan. While physical activity has been known to do the body lots of good, there is such a thing as overdoing it, and that comes with certain consequences.
How Much Is Too Much Exercise?
To date, most people consider it silly when they hear people ask how much is too much when working out. What they don’t know is there’s a medically recommended amount for everyone.
According to the Center for Disease Prevention and Control, adults require about 5 hours of moderate physical activity or about 2.5 hours of intense exercising weekly. And in some cases, a combination of both also works. However, lots of people are exceeding this requirement, and research has shown that such does not help your body at all.
Signs You’re Exercising Too Much
You may have, like others before you, wondered how much is enough exercise. To be sure, look out for these signs;
1. You’re Less Motivated
The urge to get fit pushed you to become more physically active, but when you overdo it, you tend to feel less excited about it. This is further promoted by excessive fatigue and sleep disturbances.
2. You’re Extremely Irritable
Due to improper sleep patterns caused by numerous over-exercising factors like dropping energy levels, soreness, and fatigue; you may become more agitated, snapping at those around you often.
3. You’ve Hit A Plateau
When you work out, your body experiences a gradual growth in muscle strength and tone, agility, speed, and reflexes. But with too much exercising, your body reaches a stage where it cannot develop beyond a point in these areas and does it too soon as well.
4. You’re Having Trouble Sleeping
Cortisol is your body’s stress hormone and is responsible for controlling mood, fear, and motivation. When you work out, your body releases this hormone to stimulate more energy release. And before going to sleep, your body’s cortisol level is supposed to be low, as you’re at calm. However, excessive exercise can increase your cortisol levels, and by sleep time, the levels will remain disturbingly high, causing anxiety and sleep disturbances.
5. Your Muscle Soreness Is Prolonged
A bit of muscle soreness is expected after physical activity, especially for older people and those who run intense exercises. But with over-exercising, the body muscles experience constant strain and little recovery time. The result is nagging muscle aches that can last for up to 3 days.
6. You’re Losing More Weight
Exercising on a regular level contributes to gradual weight loss, which is why it’s recommended for those who are obese. However, too much working-out can cause the body to lose more weight than planned. This is because the body’s under pressure to burn more calories.
7. You Get Tired Easily
Fatigue comes with regular physical activity and tends to go away after a few minutes of rest. Excessive workouts, on the other hand, tire and strains the muscles and joints, and the result is a body that gradually gets weaker.
What Are the Effects of Over Exercising?
When you over-exercise, your body goes through a constant push beyond its limits and is not allowed to properly recover. In summary, below are a few effects:
- Cardiovascular complications
- Decreased libido in men
- Risks of upper respiratory tract infections
How to Prevent the Chances of Too Much Exercise
Generally, and according to experts, the average person isn’t running enough physical activities to worry about over-exercising. But to be safe, there are steps you can take to put your mind at rest.
- When planning a training schedule, variety is key. Alternate between low and high-intensity activities in your weekly calendar. This way, you never expose your body to too much strain and it gets time to recover.
- Intense exercisers should consider taking a break after 4-6 weeks of working out. And whether during rest or after a workout, make sure to cater for sore muscles with muscle recovery procedures.
- Stretching and flexibility exercises are also important, so include Pilates or Yoga in your sessions and warm downs.
- Drink lots of fluids both during and after physical activities. This should include fluids rich in potassium and electrolytes, like coconut water, fruit drinks, smoothies, and sports drinks.
- Never look down on the importance of sleep. A recommended 7-8 hours of night’s sleep is great for proper body and mind recovery after exercises. A bit of daytime snooze isn’t so bad either.
Are you still wondering how much is too much exercise? I doubt it! With the information in this article, I’m sure can now monitor your physical activities and never such errors. Remember also, that while avoiding too much exercise is good, not being active enough is worse.