Now that you’ve become an expert on the benefits of exercise, do you know there’s such a thing as getting too much? Once you start you can easily become obsessed with it. But, there should be no way you’re spending more time exercising than doing anything else in your day.
In a previous post I spoke about the popular extreme fitness routines that are out there now. But, what about the regular fitness routines like everyday running, weight lifting, etc that are not extreme? There could still be a danger if you do those activities too much. But, what is too much?
Defining too much exercise can be tricky. It will vary from person to person and what might be too much for one person may not be for the other. However, we can probably all agree that working out more than once a day 2 or more times a week is a bit much.
You know you’re exercising too much when you see the following 5 signs:
1. You’re getting injured alot
Injuries can happen when you don’t allow your body enough rest between physical activity. They can also occur when you are undernourished and not getting enough of certain vitamins and/or minerals. Either your muscles are overworked and stressed or you’re not eating enough of the right things to keep up with the extra calories being burned, or maybe it’s a combination of the two. Make sure you allow at least 24 hours of rest between workouts and ensure you are getting the right amount of calories in relation to your activity level. To find out how many calories you should be getting you can use the Daily Caloric Needs Estimator (courtesy of ACE Fitness). Go to your doctor and get your vitamin and mineral levels checked to ensure you have no deficiencies.
2.You’re getting sick alot
This is similar to the first one except you may not necessarily have injuries. When I say sickness I mean colds, digestive issues, and perhaps headaches. More may be included in this list, too. The reasons sickness may be experienced can also be due to not allowing yourself enough rest and undernourishment as well. You may also find that when you are sick you are still trying to exercise and, therefore, not allowing your body time to heal, so you never fully recover all the way before working out again. Take the time to recover properly – doing so will not impede your fitness progress.
3. Your other responsibilities are suffering
If you spend more time at the gym then at home taking care of your responsibilities, then you could be using exercise as a way of running away from them. That’s not a good reason to exercise. This may or may not affect you physically, but it can impact the relationships around you. Instead of dealing with whatever situation is at hand, you decide to work out. Yes, working out is good stress management, but if you neglect everything else around you, you will end up paying for it sooner or later. Chances are the problems will only get worse.
4. You feel guilty when you’re not exercising
So you miss a day, who cares? And don’t make up for it by eating less either. That’s not the way to solve that. If you miss a day, then make it a point to make time for it the next day or whenever you can. Eat a reasonable meal and you will be okay. Don’t starve yourself because that will actually hurt your weight loss/maintenance efforts. Your body will think it’s starving and will hold on to the weight instead of losing it.
5. You don’t experience all the good things exercise has to offer
Exercise is supposed to energize you, boost your mood, help improve your sleep, and manage your stress. If your workouts are actually doing the opposite – you’re tired all the time, depressed and irritable, unable to sleep, and always stressed out – maybe you need to take it down a notch. You might be putting your body under so much stress that it is unable to cope with the workouts you put it through. It could also be a sign that something else is wrong. Getting a checkup from your doctor can be a good place to start.
Have you ever experienced any of these 5 signs? What did you do about it?