Can You Exercise Too Much
How to Identify, Prevent and Overcome the Health Risks Associated With Overtraining and Exercise Addiction
Is There Such a Thing As Too Much Exercise
Can you exercise too much? Some people say you can never get too much of a good thing. But is that really true? If enjoying some medium to intense level of physical activity 3 to 5 times a week, for 20 minutes each session, is healthy, what happens if you work out 3 or 4 or 5 times as frequently? (The above weekly recommendations are agreed upon by most major health councils and organizations around the world.)
You already know that if a little sugar, processed and fast foods in your diet is bad, getting more is even worse. So can that multiplication process be applied to positive behaviors such as exercise and physical fitness? Understanding if there is such a thing as "too much exercise" is the focus of this physical fitness report.
Before you have finished, you will understand if there are actually any risks to exercising too much. You will also come to an understanding of what you should be doing on a daily, weekly and monthly basis as far as sensible exercise is concerned, according to your particular level of fitness.
Once you understand why too much exercise can be a bad thing, the first question that enters your mind is probably:
"How can I identify if I am actually exercising too frequently, and for too long?"
That is covered in the second section of this report, titled "7 Signs That You're Exercising Too Much".
The meat of this report is exercise addiction versus overtraining.
The meat of this report is exercise addiction versus overtraining.
For those that put their bodies and health at danger because they work out in excess, there are basically 2 causes.
If exercise takes over your life, you are probably exceeding the safe levels of working out because you are either addicted to the process, or you are accidentally and unconsciously overworking and overtraining.
what you need to do to overcome the dangers of overtraining. Preventive measures are also included. In this section of your "proper fitness" report, we will also reveal exactly how much exercise you should be doing, according to unique factors in your life.
If you are addicted to exercising and working out, and the lifestyle that surrounds that attitude, your addiction can be just as powerful as drugs, alcohol and tobacco. We will take a look at exactly how you can beat your exercise addiction and begin a healthy and smart workout program. You will also learn how to prevent exercise addiction in the first place.
Your report is wrapped up with a conclusion that reinforces all you have learned up to that point. Basically, the idea is to provide you with the information you need to exercise within healthy levels and ranges, so you benefit from physically stressing your body the proper amount, and no more.
what you need to do to overcome the dangers of overtraining. Preventive measures are also included. In this section of your "proper fitness" report, we will also reveal exactly how much exercise you should be doing, according to unique factors in your life.
If you are addicted to exercising and working out, and the lifestyle that surrounds that attitude, your addiction can be just as powerful as drugs, alcohol and tobacco. We will take a look at exactly how you can beat your exercise addiction and begin a healthy and smart workout program. You will also learn how to prevent exercise addiction in the first place.
Your report is wrapped up with a conclusion that reinforces all you have learned up to that point. Basically, the idea is to provide you with the information you need to exercise within healthy levels and ranges, so you benefit from physically stressing your body the proper amount, and no more.
The Risks of Exercising Too Much
As we touched on in your introduction, exercising too much can come from an emotional and physical addiction, or from simply overtraining.
And unfortunately, too much of a good thing can be a bad thing. That is the situation with the physical stress that you put on your body will work out.
Do not get us wrong. Your body needs exercise for you to live a long, healthy life. When you stress your muscles and expend moderate to intense levels of physical exertion, your body begins to heal stronger and healthier after that workout is over. This is a simple physiological process that allows human beings to adapt to adverse conditions.
And at one level it is very healthy. But unfortunately, some fitness fans get caught up in the process, either through addiction or accidentally.
As we touched on in your introduction, exercising too much can come from an emotional and physical addiction, or from simply overtraining.
And unfortunately, too much of a good thing can be a bad thing. That is the situation with the physical stress that you put on your body will work out.
Do not get us wrong. Your body needs exercise for you to live a long, healthy life. When you stress your muscles and expend moderate to intense levels of physical exertion, your body begins to heal stronger and healthier after that workout is over. This is a simple physiological process that allows human beings to adapt to adverse conditions.
And at one level it is very healthy. But unfortunately, some fitness fans get caught up in the process, either through addiction or accidentally.
Extreme exercise can lead to the following risks and conditions:
Rhabdomyolysis
Heart attack
Shorter lifespan
Heart diseases
Weakened immunity system
Damaged muscles and tendons
Stroke
Irregular heart rhythm
Altered sense of reality
Rhabdomyolysis is a physical disorder where your muscles begin to break down. Instead of repairing themselves stronger and healthier, they release the natural components that they are composed of. Your muscle cell membranes are damaged, as is the muscles' ability to produce energy.
This is a disorder that is frequently associated with CrossFit training. But make no mistake about it. This debilitating and physically crushing impairment can come about if you exercise too hard, using any particular fitness regimen.
The list of heart problems shown above is just the tip of the iceberg as far as the dangers of overexercising are concerned. Mental and emotional damage can also occur. Those who become addicted to working out can suffer from an incorrect perception of themselves, their bodies and the world around them.
This it leads to problems with relationships at home and at work, and often times an inability to function as a “normal” member of society. From the brain to the body, inside and out, the dangers of overtraining are widely known.
Rhabdomyolysis
Heart attack
Shorter lifespan
Heart diseases
Weakened immunity system
Damaged muscles and tendons
Stroke
Irregular heart rhythm
Altered sense of reality
Rhabdomyolysis is a physical disorder where your muscles begin to break down. Instead of repairing themselves stronger and healthier, they release the natural components that they are composed of. Your muscle cell membranes are damaged, as is the muscles' ability to produce energy.
This is a disorder that is frequently associated with CrossFit training. But make no mistake about it. This debilitating and physically crushing impairment can come about if you exercise too hard, using any particular fitness regimen.
The list of heart problems shown above is just the tip of the iceberg as far as the dangers of overexercising are concerned. Mental and emotional damage can also occur. Those who become addicted to working out can suffer from an incorrect perception of themselves, their bodies and the world around them.
This it leads to problems with relationships at home and at work, and often times an inability to function as a “normal” member of society. From the brain to the body, inside and out, the dangers of overtraining are widely known.
How do you know if you may be putting your health and life at jeopardy when it comes to physical fitness?
10 Signs That You're Exercising Too Much
Understanding that overdoing it in the gym or with your fitness program is a great start to keeping yourself strong and healthy. But knowledge is not enough. You have to take smart action based on that knowledge.
10 Signs That You're Exercising Too Much
Understanding that overdoing it in the gym or with your fitness program is a great start to keeping yourself strong and healthy. But knowledge is not enough. You have to take smart action based on that knowledge.
The first thing you need to know is if indeed you are exercising too much. If any of the following 10 signs seem familiar to you, you just may be addicted to exercise, or accidentally overdoing it.
1 - You exercise for emotional reasons, not physical ones.
Your body releases "feel good" chemicals during periods of physical stress. This includes when you work out. For some, this may be the only area of their life where they feel successful. This could lead you to workout in response to emotional triggers. And if you answer your feelings with exercise too frequently, you suffer the physical and mental risks discussed in the previous chapter.
2 - You feel wiped out instead of vitalized.
The proper amount of exercise should leave you feeling challenged and tested, but alert and energized as well. The old adage "no pain, no gain" is not healthy, and neither are you if you always work out to the point of exhaustion.
3 - You catch colds and flus easily.
This is a classic symptom of someone who exercises way too much. What happens is, you beat down your immune system. You are training so frequently, your body's defense system cannot keep up. When a cold, flu or virus comes along, your weakened immunity against infection means that you get sick quickly, and it takes you longer than normal to get better.
4 - Your sleep patterns are not normal.
The stress you cause your body and mind when you push yourself too hard can definitely affect how much sleep you get. In some, the negative impact of overtraining can cause the desire to sleep forever. In others, the inability to fall to sleep is a sign that they are exercising too frequently.
5 - You have a short temper.
When your body is over-stressed, over-trained and over-worked, your brain starts to give you signals that you need to slow down. When you do not respond by lowering the frequency and intensity of your workouts, an inclination for hair-trigger emotional outbursts can be the result.
6 - Your muscles always feel sore, for days on end.
Proper exercising benefits your body through a tear-down and repair cycle. That is why you should never train the same muscle group on back-to-back days. If you feel sore all the time, this could be due to over-training.
7 - You exercise when you are tired, or even sick.
Your body will tell you when you should and should not exercise, sleep or engage in any other activity, if you just listen to it. Never exercise when you are physically sick or exhausted. Your body is in no shape to take the physical stress exercise delivers.
1 - You exercise for emotional reasons, not physical ones.
Your body releases "feel good" chemicals during periods of physical stress. This includes when you work out. For some, this may be the only area of their life where they feel successful. This could lead you to workout in response to emotional triggers. And if you answer your feelings with exercise too frequently, you suffer the physical and mental risks discussed in the previous chapter.
2 - You feel wiped out instead of vitalized.
The proper amount of exercise should leave you feeling challenged and tested, but alert and energized as well. The old adage "no pain, no gain" is not healthy, and neither are you if you always work out to the point of exhaustion.
3 - You catch colds and flus easily.
This is a classic symptom of someone who exercises way too much. What happens is, you beat down your immune system. You are training so frequently, your body's defense system cannot keep up. When a cold, flu or virus comes along, your weakened immunity against infection means that you get sick quickly, and it takes you longer than normal to get better.
4 - Your sleep patterns are not normal.
The stress you cause your body and mind when you push yourself too hard can definitely affect how much sleep you get. In some, the negative impact of overtraining can cause the desire to sleep forever. In others, the inability to fall to sleep is a sign that they are exercising too frequently.
5 - You have a short temper.
When your body is over-stressed, over-trained and over-worked, your brain starts to give you signals that you need to slow down. When you do not respond by lowering the frequency and intensity of your workouts, an inclination for hair-trigger emotional outbursts can be the result.
6 - Your muscles always feel sore, for days on end.
Proper exercising benefits your body through a tear-down and repair cycle. That is why you should never train the same muscle group on back-to-back days. If you feel sore all the time, this could be due to over-training.
7 - You exercise when you are tired, or even sick.
Your body will tell you when you should and should not exercise, sleep or engage in any other activity, if you just listen to it. Never exercise when you are physically sick or exhausted. Your body is in no shape to take the physical stress exercise delivers.
8 - You suffer from a guilty complex when you do not workout daily.
If you skip a workout every now and then, do not beat yourself up. And if you are suffering from pangs of guilt and anxiety because you do not work out 7 days a week, you are probably over-training yourself.
9 - Your self-esteem is attached to how often you workout.
You should never judge your day or your life as bad or good based on how much you exercise. This is where dangerous addiction can begin to develop, as you treat your feelings of low self-worth with more exercise.
10 – You arrange your life around exercise, rather than the other way around.
Do you arrange and cancel work meetings, social outings and other life experiences around your workout regimen? To some extent, this is just dedication. But when you take it too far, your coworkers, friends and family members will let you know that you are probably exercising too often.
Did you identify any warning signs that you may be doing your body more harm than good because of your exercise? If so, it is important that you know the reason why you are overexercising. It is only then that you can take the proper steps to regain control over a smart and healthy workout program.
Are You Addicted to Exercise, or Simply Over-training
In the introduction you learned that there were 2 basic reasons for overtraining:
1. Exercise addiction
2. Unconsciously pushing yourself too hard
The difference between these 2 causes is usually conscious versus unconscious behavior. A drug, alcohol or exercise addict may sometimes not understand that they have a problem. But many times, conscious addictive behavior is the result.
You are aggressively aware of your addiction to exercise. But since you believe that it is positively affecting your life, not negatively, you pursue frequent, intense workout sessions with a passion.
If you are overworking yourself without knowing it, that can be just as dangerous as suffering from a conscious addiction to exercise. Perhaps you are in some type of workout program or group that consistently pushes and challenges you. That is good to a certain point, but when you over-train and over-stress your body, problems start to develop.
Look back at the above signs that you are taking physical fitness to a dangerous extreme. Those signs that include conscious behavior may point to a mental or physical addiction to exercise. They include:
Scheduling your life and social activities around exercise.
Suffering a guilty complex or low self-esteem when you do not work out every day.
Exercising when you are sick.
Any time you consciously train and work out in a frequency and intensity that damages other areas of your life, you might be answering the call of exercise addiction.
Exercise addiction can be defined as …
"a chronic loss of perspective of the role of exercise in a full life."
That is according to fitness writer and researcher Richard Benyo, who also points out that an exercise addict may be working out as frequently and as intensely as a healthy fitness fan. The difference which indicates addiction is the attitude of those 2 individuals.
When you are addicted to exercise, you are not able to understand that non-workout activities have value in your life.
However, if you suffer some of the following warning signs of exercise overload, you may just be overdoing it:
You have no energy, and feel wiped out after exercise.
You get sick easily.
Your sleep patterns are out of whack.
You have a sore body for days in a row.
These are all signs that your body needs to take a break. An exercise addict will push through these warning signs. However, if you have simply over-trained accidentally or unconsciously, you should not have a problem canceling your exercise regimen until you are healthy once again.
How to Overcome and Prevent Overtraining
You should by now have a good grip on the dangers of too much exercise. Since everyone is different, and has different opinions of what the proper level of exercise is, let's see what health and fitness experts and professionals have to say on the matter.
The World Health Organization (WHO) has released "Global Recommendations on Physical Activity for Health" in children and adults.
If you skip a workout every now and then, do not beat yourself up. And if you are suffering from pangs of guilt and anxiety because you do not work out 7 days a week, you are probably over-training yourself.
9 - Your self-esteem is attached to how often you workout.
You should never judge your day or your life as bad or good based on how much you exercise. This is where dangerous addiction can begin to develop, as you treat your feelings of low self-worth with more exercise.
10 – You arrange your life around exercise, rather than the other way around.
Do you arrange and cancel work meetings, social outings and other life experiences around your workout regimen? To some extent, this is just dedication. But when you take it too far, your coworkers, friends and family members will let you know that you are probably exercising too often.
Did you identify any warning signs that you may be doing your body more harm than good because of your exercise? If so, it is important that you know the reason why you are overexercising. It is only then that you can take the proper steps to regain control over a smart and healthy workout program.
Are You Addicted to Exercise, or Simply Over-training
In the introduction you learned that there were 2 basic reasons for overtraining:
1. Exercise addiction
2. Unconsciously pushing yourself too hard
The difference between these 2 causes is usually conscious versus unconscious behavior. A drug, alcohol or exercise addict may sometimes not understand that they have a problem. But many times, conscious addictive behavior is the result.
You are aggressively aware of your addiction to exercise. But since you believe that it is positively affecting your life, not negatively, you pursue frequent, intense workout sessions with a passion.
If you are overworking yourself without knowing it, that can be just as dangerous as suffering from a conscious addiction to exercise. Perhaps you are in some type of workout program or group that consistently pushes and challenges you. That is good to a certain point, but when you over-train and over-stress your body, problems start to develop.
Look back at the above signs that you are taking physical fitness to a dangerous extreme. Those signs that include conscious behavior may point to a mental or physical addiction to exercise. They include:
Scheduling your life and social activities around exercise.
Suffering a guilty complex or low self-esteem when you do not work out every day.
Exercising when you are sick.
Any time you consciously train and work out in a frequency and intensity that damages other areas of your life, you might be answering the call of exercise addiction.
Exercise addiction can be defined as …
"a chronic loss of perspective of the role of exercise in a full life."
That is according to fitness writer and researcher Richard Benyo, who also points out that an exercise addict may be working out as frequently and as intensely as a healthy fitness fan. The difference which indicates addiction is the attitude of those 2 individuals.
When you are addicted to exercise, you are not able to understand that non-workout activities have value in your life.
However, if you suffer some of the following warning signs of exercise overload, you may just be overdoing it:
You have no energy, and feel wiped out after exercise.
You get sick easily.
Your sleep patterns are out of whack.
You have a sore body for days in a row.
These are all signs that your body needs to take a break. An exercise addict will push through these warning signs. However, if you have simply over-trained accidentally or unconsciously, you should not have a problem canceling your exercise regimen until you are healthy once again.
How to Overcome and Prevent Overtraining
You should by now have a good grip on the dangers of too much exercise. Since everyone is different, and has different opinions of what the proper level of exercise is, let's see what health and fitness experts and professionals have to say on the matter.
The World Health Organization (WHO) has released "Global Recommendations on Physical Activity for Health" in children and adults.
This recognized world health leader recommends children 5 to 17 get "at least 60 minutes of moderate to vigorous-intensity physical activity daily." This can be obtained merely in the form of running and playing with friends.
Adults 18 to 64 are recommended to practice 75 minutes of vigorous aerobic activity, or 2.5 hours of moderate physical activity, each week. If you are in good health, you can benefit positively from up to 5 hours of moderately intense physical activity, but should not go over that maximum. Muscle strengthening activities and exercises are recommended at least twice a week.
Senior citizens age 65 or older should continue to enjoy 2.5 hours of moderate physical activity every week. This can include walking or cycling, household chores, dancing or swimming.
The American Heart Association has similar recommendations. They suggest 2.5 hours of moderate exercise or 75 minutes per week of vigorous exercise for most adults.
Now that you know your applicable limits, how do you prevent over-training? The answer is simple - do not stray from the recommended levels of activity. When you do, if you notice that you are consistently sore, tired, exhausted and prone to infection and sickness, cut back.
Another great way to overcome over-training, and even prevent it, is to begin your exercise program at the minimally recommended levels of fitness. Begin your physical fitness journey at the lower end of the recommended range.
That means if you are 18 to 64, start out with 2.5 weekly hours of moderately intense aerobic and strength-building physical activities that get your heart pumping and your blood flowing. As you become stronger, you can work up to a maximum of 5 hours weekly.
How to Overcome and Prevent Exercise Addiction
Overcoming exercise addiction is usually going to be more difficult than simply cutting back if you notice you were over-training. That is because there are complicated emotional and mental factors involved with addiction of any kind.
If you remember our definition of exercise addiction, you can quickly identify if you have developed, or are developing, an addiction to exercise. If working out, physical fitness and exercise is all there is in your life, you need to begin developing some boundaries and limits.
If you do not understand that exercise should simply be a part of your life, and not all of it, then you are going to have to overcome your addiction. And here are a couple of ways you can do exactly that.
Exercise addicts are extremely good at keeping a physical fitness schedule. What you want to do is begin to add non-exercise activities into that schedule. You are going to begin to socialize with people and take part in events that are not physical in nature.
This absolutely must go into your daily, weekly and monthly planner, right alongside your exercise routines. You are a very driven and results-oriented person. Tell yourself that adhering to this schedule of nonphysical activities is going to do your mind and body the most good.
If you work out at a gym or health club, talk to a professional trainer you respect about support groups for exercise addiction. Talk to your doctor about recommending some type of non-chemical treatment or support as well.
As always, removing yourself from an addictive situation is important. If you hang around the gym all day, you are probably going to work out. But if you treat yourself to a movie, schedule some time with friends and family which does not involve physical activities, and join local groups that stress being social over working out, you will start to head in the right direction that can put you back in control of your exercise addiction.
The Over-Exercising Wrap-up
Too much exercise can be dangerous, and even deadly. Can affect you negatively, both physically and mentally. But there are ways to identify if you are attitude towards physical fitness is a little overboard. You can also spot physical symptoms that arise if you are simply pushing yourself too hard.
Remember the minimum and maximum recommendations offered by WHO and the American Heart Association. Schedule accordingly. Make sure that exercise is not your entire life, or that life could be shorter, highlighted by emotional and physical pain and lack of control.
Adults 18 to 64 are recommended to practice 75 minutes of vigorous aerobic activity, or 2.5 hours of moderate physical activity, each week. If you are in good health, you can benefit positively from up to 5 hours of moderately intense physical activity, but should not go over that maximum. Muscle strengthening activities and exercises are recommended at least twice a week.
Senior citizens age 65 or older should continue to enjoy 2.5 hours of moderate physical activity every week. This can include walking or cycling, household chores, dancing or swimming.
The American Heart Association has similar recommendations. They suggest 2.5 hours of moderate exercise or 75 minutes per week of vigorous exercise for most adults.
Now that you know your applicable limits, how do you prevent over-training? The answer is simple - do not stray from the recommended levels of activity. When you do, if you notice that you are consistently sore, tired, exhausted and prone to infection and sickness, cut back.
Another great way to overcome over-training, and even prevent it, is to begin your exercise program at the minimally recommended levels of fitness. Begin your physical fitness journey at the lower end of the recommended range.
That means if you are 18 to 64, start out with 2.5 weekly hours of moderately intense aerobic and strength-building physical activities that get your heart pumping and your blood flowing. As you become stronger, you can work up to a maximum of 5 hours weekly.
How to Overcome and Prevent Exercise Addiction
Overcoming exercise addiction is usually going to be more difficult than simply cutting back if you notice you were over-training. That is because there are complicated emotional and mental factors involved with addiction of any kind.
If you remember our definition of exercise addiction, you can quickly identify if you have developed, or are developing, an addiction to exercise. If working out, physical fitness and exercise is all there is in your life, you need to begin developing some boundaries and limits.
If you do not understand that exercise should simply be a part of your life, and not all of it, then you are going to have to overcome your addiction. And here are a couple of ways you can do exactly that.
Exercise addicts are extremely good at keeping a physical fitness schedule. What you want to do is begin to add non-exercise activities into that schedule. You are going to begin to socialize with people and take part in events that are not physical in nature.
This absolutely must go into your daily, weekly and monthly planner, right alongside your exercise routines. You are a very driven and results-oriented person. Tell yourself that adhering to this schedule of nonphysical activities is going to do your mind and body the most good.
If you work out at a gym or health club, talk to a professional trainer you respect about support groups for exercise addiction. Talk to your doctor about recommending some type of non-chemical treatment or support as well.
As always, removing yourself from an addictive situation is important. If you hang around the gym all day, you are probably going to work out. But if you treat yourself to a movie, schedule some time with friends and family which does not involve physical activities, and join local groups that stress being social over working out, you will start to head in the right direction that can put you back in control of your exercise addiction.
The Over-Exercising Wrap-up
Too much exercise can be dangerous, and even deadly. Can affect you negatively, both physically and mentally. But there are ways to identify if you are attitude towards physical fitness is a little overboard. You can also spot physical symptoms that arise if you are simply pushing yourself too hard.
Remember the minimum and maximum recommendations offered by WHO and the American Heart Association. Schedule accordingly. Make sure that exercise is not your entire life, or that life could be shorter, highlighted by emotional and physical pain and lack of control.
Exercise is a very important part of a strong and healthy life, mind and body.
However, overexercising can be just as bad, if not worse, than no physical activity at all.
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