We can all agree that there’s such a thing as exercising too little. How often have we told ourselves, “I’ll go to the gym tomorrow”? How many of us are guilty of using our exercise bike as a convenient place to hang our clothes instead of using it for its intended purpose? Our exercise intentions may be earnest, but sometimes our follow-through isn’t.
You may have asked yourself how much exercise is too much. Exercising too little is easy to recognize, but can the same be said for the opposite? How do you know if your exercise routine and habits are going too far over the line?
In this article, we’ll discuss how to recognize when you’ve pushed your exercise practices to the limit. We’ll also cover what steps you should take to ensure a healthy and safe exercise routine.
Overtraining Syndrome
Yes, there is such a thing as exercising too much. Constantly pushing your body well beyond your limits is called “Overtraining Syndrome.” You might think that only professional athletes suffer from this condition, but it can happen to anyone.
Sometimes your hard work and dedication to exercise do more harm than good, and it’s essential to know when to tone it down. Once your obsession with fitness crosses the line, you’re no longer helping your body and could expose yourself to a potential injury.
Now that you’re aware, how do you know when you are putting your body in danger? Dedication to a strict exercise routine is admirable, and to advance, you need to push yourself, but you’ve got to know your limits. This can, for some, be a slippery slope.
Overtraining Explained
Simply put, overtraining is a long-term increase in training demand without adequate recovery time. We tear the tiny fibers that make up our muscles when we exercise. After a good workout, we feel sore and experience some tenderness because of those small tears. Our body then begins to rebuild those torn fibers, each time larger and more robust.
However, without adequate recovery time between working those same groups of muscles, you are doing more harm by constantly tearing the fibers before they’ve had a chance to build back a bit stronger.
The same can be said for cardio training.
The heart is a group of tissues made up of muscles, commonly referred to as cardiac muscle. Just as a person can overtrain the muscles of their arms, chest, or legs, overtraining the heart is also possible.
The World Health Organization says that regular aerobic cardio training lowers the risks of heart attack by strengthening the heart muscles. However, they also recognize that daily, excessive, and vigorous cardio training could be harmful.
Warning Signs for Too Much Exercise
How do you know when you’re crossing the line between healthily pushing your exercise routine or overdoing it? Your mind and body will give you several warning signs that you are pushing yourself too hard.
Knowing the differences between a healthy progression of your exercise routine and when it’s causing you more harm than good is essential. Here we’ll discuss what to look for when you may have gone too far.
Long-Term Muscle Soreness
It can take a few days for the muscle tenderness and soreness to go away after your workouts. This is why it’s recommended not to work out the same muscle groups daily. Your muscles need time to heal and rebuild.
If you have muscle pain that doesn’t go away after a few days, this could be your body telling you that it needs more time to heal between workouts. A day or two of mild pain is typical, but prolonged muscle pain can indicate too much damage and insufficient recovery time.
Issues Training at Current Level
If you are having great difficulty maintaining your current exercise routine, this could result from overtraining. With regular healthy exercise, you should continuously show improvement, even if it’s minor or slow. On the other hand, a routine that’s too difficult or makes you feel weaker may indicate exercising too much.
Delayed Recovery or Recurring Injuries
Do you find that it takes longer to recover from your exercise routine? Do you keep reinjuring yourself or have an injury that won’t heal? If it’s taking longer for your body to recover from your workout routine, you could be exercising excessively. Injuries or repeatedly becoming injured are signs that your body isn’t strong enough to heal itself.
Performance Decline
With regular, non-obsessive exercise, you should gradually improve your performance. No matter how slow, with proper training, you’ll see positive results with time. However, if you see your performance decline rapidly, this is a warning from your body that you are working too hard.
Long-Term Fatigue
A typical exercise routine should invigorate you, whether it be weight training or cardio fitness. By becoming fitter and healthier, your body functions better and can use its energy much more efficiently. One of the benefits of a regular workout routine is feeling “lighter” and having much more energy.
However, if you’re exercising and don’t feel refreshed or energized, you’re probably doing something wrong. Feeling a little tired after a particularly challenging workout is usual, but if you don’t regain your energy shortly after that, that is a sign of too much exercise. Chronic fatigue isn’t a regular part of a healthy workout schedule and is a symptom of overtraining.
Increased Heart Rate While at Rest
Just after a vigorous workout, it’s normal for your heart to pump more than usual. This is especially true for aerobic activities. If your heart continues to race long after your exercise routine is over, this could be a sign of overtraining. An increased heart rate while at rest is a warning sign of too much exercise.
Mood Changes and Other Symptoms
Overtraining isn’t limited to only affecting your physical body; it can manifest itself in other ways. For example, mood changes can result from too much exercise, as can insomnia and depression. Too much exercise could also cause increased levels of anxiety.
A general lack of appetite should cause concern if you have a vigorous, steady workout routine. Stressing your body so it builds back more efficiently and stronger will increase your appetite and is a normal part of anyone who exercises healthily. If you’re not hungry after exercising or have experienced a lack of appetite, this could be a sign that you need to cut back on your exercise routine.
What to Do if You Think You’ve Crossed the Exercise Line
You can do several things if you suspect you are exercising too much. First, if you suspect you may be pushing your workout routine to dangerous limits, you probably are. Overworking your body without giving it adequate time to recover won’t allow you to reach your performance goals. In fact, too much exercise will hurt both your mind and body.
Below you’ll find some suggestions as to what steps to take if you feel you’re pushing your body too hard and fast. In addition, they will help you to understand how much exercise is too much.
Take a Break
Taking a short break from your intense workout routine is not shameful. Instead, give your body a chance to recover and rest. Listening to what your body is telling you is the best medicine.
If your muscles are shouting, “I need a break,” you should take heed. A few days of rest in between workout schedules might be the balance you need.
Speak With a Professional Fitness Trainer
Consulting with a personal trainer is an excellent way to see if you’re pushing your body beyond its limits. Fitness professionals can evaluate your current exercise routine and give you the best advice about how to do it healthily.
Discussing your exercise schedule, your diet, and how much rest you are giving your body will provide trained professionals with the information they need to make an educated decision.
Speak With Your Doctor or a Mental Health Expert
If you think you’re pushing your body beyond its limits, talking with your primary care physician can give you valuable information on how well your body is performing. For example, a doctor can evaluate recurring injuries, run a stress test on your heart, and calculate your overall health.
The obsession with pushing your body to its limits could also be a symptom of a deeper mental health issue. There have been cases of people who are addicted to exercise. Speaking with a mental health expert is a good choice if you feel you can’t stop exercising obsessively.
Too Much Exercise Is a Real Thing
A commitment to a regular exercise routine is a great way to keep fit and healthy. However, it’s possible to cross the line and overdo it. How much exercise is too much can be recognized when there’s a decline in performance, long-term fatigue, and constant muscle pain.
These things are your warning signs. Taking a break to allow your body to heal or speaking to fitness professionals can help to ensure you’re exercising healthily.