Exercising is supposed to be very good for you. It can assist you to stay at a healthy weight, improve your cardiovascular health as well as even ward off depression. However like most things, it’s possible to over-do it. In addition, over-exercising can have serious consequences for your body as well as brain. So, what precisely is ‘too much’ exercising?
Well, it depends on factors such as your age, health and choice of workouts. However, in general adults should get around five hours a week of moderate exercise or – alternatively – two and a half hours of more intense activity. Or some mixture of the two. But research shows that going way above and beyond that, and over-exercising, doesn’t increase your health benefits.
Extreme Exercisers Have An Intense Need For Control
You are able to distinguish healthy enthusiasts from exercise addicts by the following trait. Healthy exercisers organise their exercise around their lives, while dependents organise their lives round their exercise. Excessive exercise, as with extreme diets, attracts people who feel an extreme need for control in their lives. As with weight reduction, boosted athletic performance is readily observable.
Determining Your “Just Right” Amount of Exercise
if you have a specific fitness goal — such as for instance, losing weight, getting stronger, becoming better at a particular sport — you’ll probably need to exercise more than that. For instance, the American College of Sports Medicine 2019’s guidelines state that while 150 to 250 minutes of exercise every week can yield modest weight-loss results, you’ll need to exercise more than 250 minutes per week as well as moderately restrict your diet to see more dramatic results. In practice, this looks like working out for one hour, five days a week.
In a similar fashion, while performing two days a week of general strength work will definitely support muscle growth. In order to reach maximum muscle-building potential, you will need to focus on training each muscle group twice a week. That likely means strength training between four and five times a week and then splitting it up by muscle group (such as a bodybuilding training plan) or making sure that you’re hitting every single muscle group in your total-body strength sessions.
Figuring out the ‘just right’ amount of exercise for you means that you need to take into account your fitness goals, training age, nutrition habits, stress levels, sleep schedule as well as the intensity of the training that you’re doing. A good training schedule takes [all of those things] into account.
Over-exercising exerts a negative effect on the stress hormones cortisol as well as epinephrine. This hormonal imbalance can lead to emotional lability, trouble with concentration, bouts of irritability, depression, and difficulty with sleep. Hormone imbalance also impacts hunger and satiety processes in the body.
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