With exercise being one of the best ways to take care of your body, it would seem that the more you do it, the better it is. However, without the proper nutrition plan, excessive exercise is more detrimental than helpful. According to Jeff Benson, M.D., exercise should be completed in 30 to 90 minutes per session, unless you have plans to fuel your body during a longer workout. Some excessive exercisers engage in activity 3 to 5 hours daily. Such extremes put this on par with severe eating disorders and should be treated before your mental, emotional, and physical states become out of whack.
Frequency of Working Out
Centers for Disease Control and Prevention recommends 2.5 hours a week of moderate-intensity aerobic activity and two days per week of strength training. Surpassing this amount doesn't necessarily make you excessive, though. Depending on your caloric intake, additional exercise will not cause any harm, and may in fact be necessary if a triathlon or marathon is on your list of goals. It's when you're exercising for over 90 minutes and not eating that it becomes a problem. Exercising for over 90 minutes uses up your glycogen stores, which fuels your body, according to Benson. If they are not replenished, then your body will start to burn protein as its fuel, resulting in fatigue.
Frame of Mind
How much time you spend working out does not always reflect whether you are an excessive exerciser or not. Your motive for exercising and your frame of mind are important in determining if you are an excessive exerciser. Exercising as a way to gain permission for eating, feeling guilty, depressed, or anxious if you miss a workout, and exercising in private so people do not notice the duration of your workout are signs that your relation to exercise is unhealthy. Eatingdisorder.com explains that excessive exercisers are often private about their habits, skipping school, work, or social functions in order to exercise. Sickness or injury is often overlooked so it does not interfere with their routine. Most do this for a sense of control regarding their weight or body, a punishment for binge eating and a desire for an exercise high. This may also be a sign of obsessive-compulsive disorder.
Exercising Healthfully
Dr. Benson explains that there is no way to increase your glycogen stores so that you can exercise longer than 90 minutes at a time. If your plans for exercise exceed 90 minutes, you should plan to eat a carbohydrate-rich meal prior to working out and consume carbohydrate-filled snacks after. It may be smart to eat during your long workout. For instance, if you have a 2-hour training run, bring along an energy bar that you can have half way through your run. In general, you should consume 6 to 7 g of carbohydrates per kg of body weight daily as well as 1 g of protein per kg of body weight.
Dangers of Excessive Exercise
Excessive exercise without adequate nutrition can be bad for your body in several ways. Over-exercising as well as restricting your calories can actually decrease bone density. It also affects estrogen levels, which directly relates to bone growth and repair as well regularity of your periods. If you are a woman and you begin to miss your periods, it is a clear sign that you are over-exercising. For the best exercise program and caloric intake tailored for your body, visit a certified health care professional.
