Are you overexercising?

For some people getting off the couch to exercise or committing to a training programme can be difficult – not everyone can find the motivation to break into a sweat or even enjoy working out. Exercise enthusiasts don’t have this issue: they find it easy to lace up their trainers, take to the streets for a run, sweat it out at spin class or hit the gym to lift some weights. We know that to achieve your goals, you have to work hard. But how hard is too hard?

What is over exercising?

Overexercising involves training to the point of putting the continual stress of exercise on your body without resting and allowing your body adequate recovery time.

The main goal of exercise alongside enjoyment (for some) is to engage in challenging workouts that are effective in maintaining or improving fitness levels, fat loss and/or muscle gain. It’s tempting to intensify training to bring about quicker results, but the consequences can include fatigue, increased susceptibility to injury and a weakened immune system. Training schedules should include periods of active recovery to allow the body to replenish energy stores, repair, rebuild and restore so it can adapt and cope with further exercise. If your body is crying out for a rest it’s important to listen before you do yourself some serious damage.

How much is too much?

Personal trainer Jamie Lloyd says: ‘If your commitment to hitting the gym is in the region of about five hours per week, chances are you aren’t at risk of overtraining. But, if it’s greater than five hours per week and training is becoming a borderline addiction even at the expense of possibly doing harm, it might be time to reassess your goals and the way you train. If you’re in this position, ideally you need to book yourself in with a fitness professional who can quickly help you get your training back on track.’

Working out can be addictive: exercise releases endorphins and can result in feelings of euphoria. On top of this, the perceived positive changes to your body and performance can also spur you on to do more.

Am I overexercising?

Rest and recovery are essential if you want results. Some may be afraid it will lead to getting off track and losing gains, but if the body doesn’t have time to catch up, it’ll send some pretty strong signals so it’s important to listen to what it’s saying even if you are an exercise enthusiast.

Alongside fatigue, a common symptom is insatiable thirst, due to dehydration from the body being in a continual catabolic state where it’s breaking down tissue. Other common symptoms are insomnia and frequent illness or nausea. Some more extreme symptoms can include headaches, disruption in your menstrual cycle, hand tremors and loss of the ability to do certain exercises or perform to your usual ability.

The effect of overexercising extends beyond the physical. Personal trainer Hannah Goodman says: ‘If you’re a gym bunny or exercise fiend, it’s vital to know as many of the symptoms of overtraining as possible as they’re not all immediately recognisable. There are also psychological effects; these symptoms can include anxiety, depression, mood swings and loss of concentration. When it comes to exercise think about working smart, focus on the quality of each workout over the amount of time spent on a session or number of days a week you exercise and above all, remember to rest.’