Overtraining: how much exercise is too much?
We’ve all heard the saying “no pain, no gain.” We’re constantly told to push ourselves beyond our limits, or that we are capable of more than we think. Sometimes, we need to hear this to give us a push in the right direction. But, how far is too far? How much pain really needs to be felt? When do I stop pushing myself beyond my limits?
We all like to indulge in things that make us feel good. This can be a sweet snack, an alcoholic beverage, or maybe a shopping spree. All of these things are okay in moderation, but we run into issues when they become habits. That’s because too much of a good thing is not a good thing. The same goes for exercise. In fact, too much exercise can cause a multitude of health issues, both mental and physical.
How do I know if I am overtraining?
You’re tired. If you’re new to exercise, or you have recently increased your intensity level, being tired is expected. However, if you have a general feeling of fatigue that never seems to go away, you may be overtraining.
You can’t sleep. There’s a lot of reasons we have trouble falling asleep, staying asleep, or getting a restful night’s sleep. So, take this one with a grain of salt. Just because you are experiencing sleep disturbances does not necessarily mean you are overtraining. But, if you are experiencing other signs and symptoms as well, it could be a possibility.
You are losing muscle. Haven’t noticed results in a while? Do you feel like no matter how much you work out, you just aren’t getting stronger? Maybe you were making progress for a few weeks or months but suddenly you’ve hit a plateau. Any of these could be due to overtraining. Think about it, if you are constantly stressing your muscles and never giving them a chance to rest, how can you expect them to not break down?
You aren’t eating as much. Typically, when we increase our training regimen our appetite also increases. It’s a simple concept: the more calories you burn, the more calories you need to replenish your body. But if you’re working out often and your appetite is actually decreasing rather than increasing, you should probably take a step back and rethink your training program.
You’re sick all the time. Everyone gets colds, sure. And many people have experienced the flu. If you’re a generally healthy person with good hygiene and you’ve had persistent cold or flu symptoms, it may be caused by too much exercise. Sometimes when we experience too many stressors (including exercise) our bodies shut down. Making us sick is a way of forcing us to take a break and recoup. Or, maybe you actually did have a viral or bacterial illness but the lack of rest has led to insufficient recovery. If you’re sick, regardless of the circumstances, you should take time away from exercising until you’re feeling ‘yourself’ again.
Your muscles are constantly sore. We all know that a ‘good’ workout can sometimes leave us feeling beaten up. We wonder why it hurts to get out of bed in the morning, then we remember the killer leg workout we did earlier in the week. Chances are, if you’ve exercised before, you know what it’s like to feel sore. But when you can’t shake the ‘sore’ feeling and your body is experiencing constant aching, it may be a sign of overtraining. Remember, if the soreness is enough to make you unmotivated, it’s too much soreness. The right program should leave you feeling satisfied and hungry for more, not overwhelmed and dreadful.
So how much exercise is too much?
Unfortunately, there is no one size fits all formula. Some of us can lift and perform cardio most days of the week without a problem, while some of us are stuck wondering why four days of exercise feels overbearing. Although there is no one answer to this question, it is important to know your body.
You know yourself better than anyone else, so if something doesn’t feel right, consider taking some time off, or cutting back on your exercise volume or intensity. Remember, it is always best to ease yourself into a new exercise program than to just jump right in.
If you remember nothing else, remember this.
If you don’t feel good about exercising and or you aren’t experiencing any benefits, you could be overtraining. Consult your physician if exercise is causing any ill effects, whether physical or mental. Remember, you should never compromise your health for your ‘fitness,’ because without one, you can’t truly have the other.
Works Cited
Coburn, Jared W., and Moh H. Malek. NSCA’s Essentials of Personal Training. Human Kinetics, 2012.