Determining how much exercise is too much doesn't just depend on how often you are doing it, it also depends on your intensity level and the duration of each session. Jogging is not a particularly intensive exercise and as long as you aren't overdoing it on a daily basis, you should be fine. Allowing at least one day a week to rest is always a good idea, however. Knowing what the symptoms of over exercising are, as well as what possible risks to your health are involved, can help keep you aware and focused on maintaining a reasonable regimen.
Signs
Your body is not indestructible and will show signs of wear and tear if you are exercising too much. Jogging is not as hard as running on your heart and lungs, but if you are overdoing it, you may experience achy or painful joints and muscles. Other signs of excess exercise can include insomnia, headaches, fatigue and the inability to finish your daily jogging regimen. Low energy, loss of appetite, and a pulse that is quicker in the morning are also common symptoms.
Risks
There are several risks to overdoing any type of exercise, especially those such as running, biking or jogging because of the stress they put on the joints. The structural damage is the most prevalent; fractures, sprains, strains and pulled muscles can all result from a body that is overworked. Chronic fatigue and dehydration can also result and put the body at risk. Overexercising can also decrease your level of body fat to dangerously low levels. While it's nice to be thin, you need a certain amount of body fat to function. Overexercising can lead to problems with the menstrual cycle and reproductive issues in women. According to Dr. Andrew Rochford at NineMSN Health and Wellbeing, studies have shown that those who exercise more intensely, such as marathon runners, are at higher risk for infection due to a lowered immune system.
Recommendations
The American College of Sports Medicine recommends doing some form of cardio exercise 30 minutes a day, five days a week. You can decrease it to three days a week if you include two days of strength training a week. The intensity of the exercise should be enough that it makes you sweat and increases your heart rate. If you are trying to lose weight, the ACSM recommends increasing your cardio workouts to 60 to 90 minutes, five to six days a week, resting at least one day during the week.
Considerations
Jogging is a good form of cardio exercise and will burn calories, boost your metabolism and give your whole body, especially the heart and lungs, a good workout. It should not cause you any harm as long as you stay within your limits. Some people exercise out of compulsion, either to stay thin or to burn off excess calories they have consumed -- a condition known as exercise bulimia. If you find that you or someone you know are experiencing this or are exercising beyond healthy limits or despite injury, consult a medical professional for help.
References
- SteadyHealth.com: How Much Exercise Is Too Much?
- Science 2.0: Is Too Much Exercise Bad For You?; Erin Richards; November 2008
- NineMSN Health & Wellbeing: Is Too Much Exercise Doing You Harm?; Dr. Andrew Rochford; April 2007
- American College of Sports Medicine: Guidelines for Healthy Adults under Age 65
Member Comments