Exercise is a central part of a healthy lifestyle, helping to prevent heart problems and other diseases while aiding with weight maintenance. However, there is such a thing as too much exercise, and overtraining can lead to injuries, burnout and exhaustion. Exercise exhaustion occurs when the body does not have enough time or resources to recover between workouts, and begins to break down.
Features
Excessive exercise can become an addiction to some people, and can lead to muscle fatigue, inability to sleep, digestion problems, loss of menstrual periods, decreased performance and exhaustion. People may exercise too much for a variety of reasons, including overtraining for a sporting event, having an eating disorder, an obsessive personality or trying to lose weight too quickly. Sometimes, people think doing twice as much exercise will offer twice the benefits, which is not true.
Identification
The amount of exercise that can trigger exhaustion varies from person to person. Generally, the duration, intensity and frequency of exercise come into play when determining how much exercise is too much. The Centers for Disease Control and Prevention recommends that adults get two hours and 30 minutes of moderate intensity aerobic workouts, such as walking, every week, or one hour and 15 minutes of vigorous intensity aerobic workouts, such as running, every week.
Effects
The effects of too much exercise include physical and mental exhaustion, as the body becomes fatigued and is unable to repair itself before the next workout. Other effects include depression, irritability, bone and joint injuries, headaches, loss of appetite, muscle soreness, loss of motivation, elevated resting heart rate, extreme weight loss and dehydration. Some endurance athletes such as marathon runners may exhibit extreme signs of overtraining by fainting or collapsing while running.
Prevention/Solution
To prevent exhaustion from overtraining, take a break from working out. Cut down on your frequency, intensity and duration of exercise. Exhaustion is simply the body's way of saying it's tired, so listen to it and rest up. Also, be sure to follow a nutritious diet and consume enough calories to replace the ones you burn while working out, as well as drink plenty of fluids. A sports massage can help exhausted, overworked muscles as well.
Warning
Consult your physician before beginning an exercise program to help you determine the best amount of exercise to suit your individual body type and needs. If you experience sharp pain, a racing heartbeat, dizziness or problems breathing while working out, stop exercising and seek medical assistance immediately. If you sustain an injury, such as a pulled muscle or bone fracture, do not exercise until your doctor gives you a clean bill of health.
