There’s no question that exercise is a good thing. A regular workout routine can help control weight, keep your health in check, improve your mood, boost your energy, help you sleep, and even rev up your love life (major bonus, right?). But still, it’s possible to have too much of anything, even something as fabulous and necessary as exercise.
How much exercise do you need?
In order to maintain your general health, most adults should aim to squeeze in 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic activity each week. It’s not easy to keep track of how much you’re exercising in a week’s time (we’ve got more important things to keep track of, I know), but aim for about 30 minutes a day, five days a week to keep things in check — more if you’re trying to lose weight. If you’re doing high intensity exercises, limit yourself to no more than three times per week.
How much exercise you need (and how much is too much) is different for everyone, but I talked with some trainers and medical professionals to find out what signs will tell you that you may be overdoing it.
Depending on the intensity of your workout, you could be losing as much as one to three quarts of water for every hour you exercise that can get dangerous. Dehydration is associated with over-exercising. You sweat a lot when working out a great deal, causing water and electrolytes to leave the body. Our bodies need water to be replenished to keep functioning at proper levels,” she said. In order to keep dehydration at bay, drink plenty of water both before and during your exercise, and end your workout early if you start experiencing symptoms like dizziness, vomiting, nausea, headaches, and muscle cramps.
If you’re pushing yourself at the gym in order to reach certain fitness goals, you may actually be working against yourself. Some people can actually exercise too much. By over-training our bodies, eventually our athletic performance will plateau or even decline. These plateaus can effect your fitness levels or weight loss goals, and they happen when your body starts to burnout.
Disrupted sleep patterns
ou would think that after a few days of hitting it hard at the gym, you’d fall to sleep the second your head hits the pillow at night. That’s not always the case, according to certified personal trainer Ainslie MacEachran, who says, “Sleep patterns become disrupted because hormonal levels are negatively influenced.” Basically, that constant state of overload means your body will have a hard time winding down when it’s finally to sleep.
All those crazy mood swings may not be hormonal after all. If you’ve been exercising more than you should, chances are, you’re tired — probably mentally and physically. That exhaustion tends to make us cranky, and it can lead to mood changes like depression, anger, irritability and anxiety. Cool down your gym routine and your attitude may start to balance out as well.
Having a decreased appetite may sound like a good thing, but it’s not — especially if your body needs the energy to help recover from exercise. Athletes and those who do high endurance training tend to suffer from appetite suppression for a combined number of reasons. During short bursts of exercise, the hormone and adrenaline rushes that stave of hunger aren’t an issue, but when you put your exercise routine into overdrive, that loss of hunger might stick around more long-term. Loss of appetite has also been attributed to muscle and tissue damage sustained from intense workouts and your body’s reaction to those energies.
Exercising too much doesn’t affect only your muscles. It can have an affect on your kidneys, too. “Rhabdomyolysis is a little-known and rarely discussed condition in which the energy supplies in the body are depleted and then, through a series of cellular processes, muscle breakdown occurs and leads to potential kidney damage. If you continue to damage the muscles to a point that is detrimental and you don’t allow them to heal, you have the potential to build up CK levels in your blood that can lead to kidney problems. So if you frequently over-exercise and push your body beyond recoverable limits, you run the risk of rhabdo.
We’ve been told over and over again that one of the best ways to have a healthy heart is to exercise regularly. So it’s pretty distressing that exercising too much can actually work in the reverse
Missing your period may sound like a blessing in disguise, but it may also be a sign that you’ve been over-exercising. “Women can experience amenorrhea if they over-exercise.
This usually happens because the combination of intense exercise and low body fat cause the body to enter “starvation mode,” where it turns off all functions that are not necessary to survival — including the reproductive system. It also happens because the hormones released during exercise interfere with reproductive hormones, essentially throwing your system out of whack. Unfortunately, though the break from your period may be appreciated, it can have longterm repercussions. Since your body is without estrogen while your reproductive system is in shut-down mode, it can leave you open to issues down the road like osteoporosis, infertility, and atrophy of the breasts and vagina.
Weakened immune systems
You may be exercising for your health, but too much of it can keep you in the sick ward. Your immune system weakens, making you more susceptible to infection and illness. Moderate exercise may help boost your immune system, but too much can do just the opposite.
So the moral of the story is that it is possible to get to much of a good thing, and exercise is a great example. There’s no question that you should still strive to be physically active, but talk to your doctor about what limits you should set, and look out for signs that you might be overdoing it.
Credit: Whitney Coy/ thelist.com
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