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How much is too much exercise? |
everyday i run 45 minutes, bike 30 minutes, and do strength training for 45 minutes. i never take a day off. my mom says i shouldn't exercise everyday, and she's making me take the day off today, but i feel reallly guilty about it and i want to exercise! especially since i'm going out to dinner tonight and will probably eat a lot. what do you guys think? i'm 17 years old, a girl, 5'6, and 132 pounds if that helps. I assume you want to know if you are over training yourself. Before I discuss the factors that can lead one to become over trained in a holistic point of view, I would like to answer the helpful question: What does it mean to be over trained? My simple answer to this is: When one begins exercising, you go through phenomenal physiological changes in order to adapt to the utilization of muscle groups. As you are running, you will begin to perspire, you will sweat. This is an acute, or short-term change. Perspiration occurs when one's body temperature becomes too high; the purpose of this is to maintain a constant internal temperature. Chronic, or long term physiological changes are more associated with over training than acute changes. I will interchangeably use the terms, "adaptations" and "chronic changes," in reference to one another. Adaptations take place in order to create a more efficient internal environment for exercise. Examples of adaptations in response to cardio training includes a larger stroke volume of the heart (more blood is pumped with each contraction of the heart), which in turn leads to an overall decrease in one's resting heart rate. There is no need for your heart to beat any faster if it can pump the same amount of blood in 40 strokes per minute, as it used to with 70 strokes per minute. These are all efficiency oriented adaptations, and there are many, many, more! Not to sound dualistic, but one becomes over trained when his or her body fails to properly adapt to the long term, strenuous, internal environment you put it through. There are many factors that will determine whether or not one is becoming over trained. For example, how long you have been doing this for, if you are involved in a sport or training for a specific purpose, how familiar you are with the physiological affects of exercise (as well as exercise in excess), and if you receive adequate amounts of nutrition which depends on the type of training you wish to pursue.... Symptoms of an over trained person includes a decrease in performance (if you are training for a sport), decreased appetite, decreased body weight, head colds/allergies, restless sleeping, elevated heart rate at a given work load, elevated blood pressure, feeling of heaviness, a psychological changes such as a loss of desire to train. If you think you may have a problem then take it easy. Definitely take days off and don't push yourself as hard. Reconsider your reasons to exercise... If you think loosing weight compensates for becoming over trained then it is only a matter of time until you loose the desire to continue exercising. Many athletes who have been over trained, never reached their peak potential again. Maybe your mother sees something that you don't. As an outside spectator, her perception of your physical and psychological health is not persuaded by any influence other than the fact that she cares about your well being. In other words, your mother may see clearly what your conscience (the guilt you feel when you take a day off) may not allow you to see. It IS possible to get addicted to exercising, especially if you continuously associate feelings of guilt to not exercising. My personal advice to you is to answer the following questions with an open mind, why do feel like you need to exercise? why do you feel guilty if you don't? Do you enjoy exercise for what it is while you are doing it? or do you do it for external purposes such as the desired results it tends to yield? I wish the best of luck to you, and I hope my advice helped answer some of your questions. Source(s): Exercise Physiology Lecture and Lab, State University of New York at Brockport. wow. good for you. you definetly deserve a break! but dont feel guilty, you've done well. good job. this is not too much exercise, but its definetly not enough! that is, your great! don't do more, though. you might hurt yourself. wow thats really impressive, there is such as thing as to much exercise and it is recommended that you take a day or two of every week, or a few days of every 8-10 weeks. This helps your muscles to recuperate and you may find when you come back after a week of your a lot stronger. don't feel guilty if you train that much and don't go out to dinner often its fine. hope that helps. Hello there, You're exercising way, way too much.......! For a normal healthy, weight loss seeking person, the max no. of hours to exercise is 90 mins per session, 5 days per week. You're, I think, experiencing a phenomenon called "over-training" - where you've the compulsiveness to exercise and exercise and exercise because you're so fearful of putting on weight........ Hey, that's not the way to exercise! Respect your body - it needs to rest and recuperate too. And don't exercise beyond what your body can take. You'll not see results, in fact, the opposite will happen. Way too much exercise will also lead to overuse injury and lots of other physical negatives. Please have a read at why too much exercise isn't good for you - http://www.perfect-body-toning.com/sympt... By the way, your height and body weight appear normal. I would say don't be too obsessive about losing weight. Take it easy - run/bike for 60 mins per session, 3-4 times per week and strength-train for at least 15 mins per session, 3-4 times per week and eat healthy and the right kind of food. You'll be fine, really. Yes you are doing too much of exercises. Take one day rest so that you do not damage your muscles. I think you can reduce your strength training to 15 min. Listen to your body, because it knows better. Indu I do more than that, and I'm more than 3 times your age. The amount of exercise is not the problem, the obsession is. Doing it because you feel you have to or because you're stuck in a feedback loop is a sign of obsessive-compulsive disorder. If you're doing it because you like it, then keep right on doing what you're doing. My suggestion would be to add or substitute some activities that take advantage of your fitness level. Perhaps sports like triathlon (swim, bike, run) or duathlon (run, bike, run)? What's the point of being in shape if you never take it out and use it? I recognize this because I'm somewhat the same way. Being slightly obsessive can be useful, even an advantage, if you recognize it and channel it into the right things. There are lots worse things you could be hooked on! That said, overtraining is a possibility, and rest days are occasionally necessary. If you pay attention, your body will tell you. I know it when I'm out for a ride or a run, and see someone up ahead I want to chase down. Some days, the legs just won't go, and the heart rate won't come up to support them. That's the sign that I'm ready for a rest day. |
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