In most cases, people don't exercise enough and that has its own consequences. But, there is such a thing as too much exercise, and it too can lead to problems that range from mild annoyances to more serious injuries. Sometimes, people starting an exercise program overdo it and quickly burn out, then end up quitting altogether. The best thing to do is to follow the recommended guidelines and adjust them to your individual needs. Regardless of your regimen, you need to rest at least one day a week to let your body recover.
Symptoms
There are some tell-tale signs when you are overdoing it in your exercise regimen. Symptoms such as headache, insomnia, loss of appetite, fatigue and lack of motivation are common signs that you are working too hard. Aching joints and muscles and a lack of willingness to complete workouts or exercise are also typical symptoms. In some cases, you may lose weight but in an unhealthy way, such as losing lean muscle instead of fat. Contact a doctor if any of these symptoms occur.
Risks
The risks of overexercising are varied and depend on intensity of the exercise as well as duration and recovery time. The likelihood of injury increases when you overexercise due to the strain on the muscles and wear and tear on the joints. Sprains, strains and fractures are more likely, as well as chronic dehydration and increased risk of osteoporosis. Excessive exercise can also put hormones out of balance, which in women can lead to reproductive and menstrual problems. Overtraining or working too intensely in an exercise session without sufficient rest, can also contribute to lowered immunity. According to Dr Andrew Rochford at NineMSN Health and Wellbeing, high-level athletes such as marathon runners run a higher risk of infection than those who don't exercise at all.
Recommendations
As in most things, moderation is the key. The American Council on Exercise recommends most people do moderately-intense workouts three to five days a week for 30 minutes at a time for health maintenance. For those trying to lose weight, the time should be increased to at least 45 minutes five to six days a week. "Moderately intense" means the exercise should be enough to get your heart pumping and make you sweat. Start slowly if you are just beginning; walking for 20 to 30 minutes at a time then gradually building your way up to more vigorous activity is best. Regardless of your level of activity, you need to have enough rest between sessions to let your body recover, and you need to eat properly to ensure you get enough calories and nutrition.
Considerations
In some cases, exercise becomes a compulsion. If you exercise obsessively to look thinner or to make up for eating binges, it is known as exercise bulimia, according to SteadyHealth.com. This can lead easily lead to overexercising and the associated issues that come with it. If you cannot stick to a moderate exercise plan, or know someone who may suffer from exercise bulimia, contact a medical professional for assistance.
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