Overtraining: How Much Exercise is Too Much?

Many people will admit to not getting enough exercise. If you fall into this category, stop reading and go work out! (Just kidding.)  Exercise, without a doubt, is the best thing we can do to maintain a healthy and strong body, but can you do too much? Absolutely. Too much exercise, or overtraining, is becoming increasingly common in today’s fitness-crazed society.

But how much exercise is too much? And how do you know your limit? If your normal workouts suddenly become harder than usual, or you seem to be spinning your wheels despite working harder, you might be overdoing it.

Signs of overtraining:

• Decreased athletic performance

• Loss of appetite

• Loss of motivation and energy

• Headaches

• Fatigue

• Aches or pain in the muscles and/or joints

• Insomnia

If you are experiencing any of these symptoms, a visit to your doctor can rule out any underlying medical problems. If what you’re feeling is simply due to overtraining, then it’s time to rethink your current workout routine.

The most important thing to determine in analyzing your routine is whether you are allowing each muscle group enough rest between workouts. Many people assume that the more they train, the stronger they will get; however, your muscles get stronger when you are at rest—not when you are working out.

Simply doing the same workout every day can lead to overtraining. Allowing muscles to rest, and mixing up your workout, are the best ways to avoid this. When strength training, you never want to work the same muscle group on consecutive days. Instead, allow at least one to two days before working that muscle group again. For your cardio routine, don’t do the same activity every day, as this can lead to repetitive stress injuries. Mix it up: run one day, ride a bike the next, and take a brisk walk on day three.

Sample Workout Routine

• Monday—Legs/Shoulders/Abs (strength)

• Tuesday—Run

• Wednesday—Chest/Biceps/Abs (strength)

• Thursday—Bike

• Friday—Back/Triceps/Abs (strength)

• Saturday—Walk

• Sunday—Rest

If you are just beginning a fitness program, doing too much too soon can also lead to overtraining and injuries. Training is a process; you want to progress each week, not every day. Whether you are a beginner or have been training for years, follow these tips to achieve an efficient workout while avoiding overtraining:

• Warm up—A proper warm-up will help you ease into exercise and prevent injury.

• Fuel up—Your body needs energy to aid in
recovery. Choose a post-workout snack that has a mix of protein and complex carbohydrates. (And don’t forget to drink water.)

• Stretch—Beneficial before, during and after exercise, stretching improves
a workout’s efficiency and reduces soreness.

• Cool down—This will also help in the muscle recovery process.

• Get adequate sleep—This is the optimum time for muscles to repair
themselves.

The most important way to avoid overtraining is to simply rest. Listen to your body: if you notice any of the warning signs, take a break from training for a few days. You will come back fresh and stronger while dodging injuries. A proper routine with enough rest will enable your body to repair and strengthen itself. By following a few simple rules, you can avoid the pitfalls of overtraining and continue to get the most out of every workout.

Written By Greg Tudor