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Each of these twice-a-month emails contain motivating health and fitness tips, recipes and articles that cover:

 

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This Month In Body
  • Instilling Fitness
    The earlier in life good habits are formed, the more likely they will stick forever. After all, like they say, “It’s hard to teach an old dog new tricks.” This is why it can be so difficult for adults to make the diet and exercise changes necessary for healthy living. But what if you had learned to love exercise as a child? Read >>
  • Is Yoga for You?
    One of the most popular forms of exercise in the fitness world today, yoga offers a long list of potential mental and physical health benefits. People who love yoga will tell you it comes with all sorts of perks. Here are eight of the most beloved benefits. Read >>
  • The Right Fit for Your Feet
    As you browse the aisles, maybe you’re tempted to buy the cheapest shoe, a certain brand, or a particular color and style. While you may want to save money or look hip, your feet, legs, and back may suffer from your decision. So how do you find the right one? Here are a few tips. Read >>
  • Too Much Exercise
    Called overtraining, too much exercise can harm your health. What are the risks of overtraining and how can you know when you’ve crossed the line? Keep reading to find out. Read >>
Health and Fitness News

Too Much Exercise

Potential dangers of overtraining.

An obsession with exercise, excessive training for an upcoming event, or overdoing it as you try to reach a fitness goal can all backfire. You hear a lot about how people need to exercise more for good health, weight management, and stress relief, but there is also such a thing as exercising too much. Like everything else in life, there needs to be balance within your exercise regimen.

Called overtraining, too much exercise can harm your health. What are the risks of overtraining and how can you know when you’ve crossed the line? Keep reading to find out.

Injury

Too much exercise can lead to repetitive-use injuries. Joints like the knees, elbows, and shoulders are most at risk, but other joints can be affected as well. Overuse injuries such as tennis elbow, tendinitis, or runner’s knee are common. They’re also are some of the hardest types of sports injuries to treat. At the first sign of pain, it’s time to rest.

Burnout

Exercise is supposed to increase your energy and improve your mood. Overtraining, however, places excessive stress on the body causing fatigue, irritability, a loss of sleep, depression, and a lack of appetite. The progress you were making in your commitment to exercise may come to a screeching halt when you reach burnout, so ease off the gas to keep going for the long haul.

Hormonal Changes

Your body requires hormonal balance to prevent acute and chronic health problems. Overtraining is especially hard on women’s estrogen levels, particularly during the teen years. Too little estrogen puts you at risk for osteoporosis later in life, which means broken bones and other complications. A common sign of excessive exercise in females is an irregular menstrual cycle.

Frequent Illness

Overtraining puts a strain on your immune system. Your body needs adequate rest and energy reserves to fight against germs. When you come down with frequent respiratory tract infections or other viral illnesses it’s time to reevaluate your workout routine.

Elevated Heart Rate

One symptom of overtraining is an elevated resting heart rate. Normally, your resting heart rate should be between 60 and 100 beats per minute. The more in shape you are, the lower your resting heart rate becomes. Regardless of what your resting heart rate may be, it’s important that you know it so you can also know whether it’s dangerously high. Someone who’s overtraining may likely have a pulse that’s 10 to 15 beats per minute higher than usual. This occurs because your body is on heightened alert as if in an emergency situation. Your adrenaline is pumping and telling your heart to work unnecessarily harder.

Poor Performance

Shouldn’t all these extra workouts improve your time, distance, or strength? On the contrary, overtraining has the opposite effect. You’re no longer able to lift as much weight, run as far, or bike as fast. Your body is trying to tell you it’s tired and needs rest. Listen to your body and ease up.

The Solution

Everyone who exercises, whether a professional athlete or exercise newbie, needs to follow a few exercise guidelines to prevent overtraining. Exercise is important, but there can be too much of a good thing. First, plan to rest for a day in between strenuous workouts. Give your body and muscles time to recover and heal.

Remember that your workouts should last no longer than an hour each day. Aim for 150 minutes of moderate-intensity exercise each week. Many people prefer to break this up into five sessions of 30 minutes each.
It’s also a good idea to cross train. Instead of doing the same workout every day, change things up by including different exercises in your weekly routine. Doing so will help prevent overuse injuries.

Finally, get seven to nine hours of sleep each night and eat a healthy diet with an adequate number of calories to support your level of activity. Then you’ll reap the full rewards of your hard work.