Are you over-exercising?
We all know that exercise is good for us, but did you know that over-exercising is worse for your overall health than no exercise at all? This is especially true if you pair it with undereating which many people do when they have a weight loss goal. You do not need to stop exercising completely if you have any of the below symptoms, but they may be an indication that it is time to scale back.
You normally enjoy exercise, but you are dreading your workouts
Your body and mind do their best to care for you. If you are someone who usually cannot wait to get to the gym after work and you are now dragging yourself there using willpower alone, it is likely your body’s sign that it needs a break. It is normal to have some soreness after working out (it is often a sign that your muscle tissue is rebuilding and becoming stronger), but if you are sore every day of the week, for weeks on end, you are likely not giving yourself enough time for recovery.
You are becoming weaker/slower instead of stronger
We all have an occasional workout that does not go well. If you track your progress and you are seeing a downward trend in your fitness, you are likely pushing yourself too hard without time for recovery in between. I recommend taking at least one day off per week, ideally two or three. You do not have to be a sloth on this day—still going for a walk and completing your daily tasks is excellent, but pushing yourself 7 days a week is guaranteed to backfire in the long run.
You are gaining fat, particularly around your belly
Exercise is a stressor for our bodies and can lead to elevated levels of cortisol (the stress hormone). When cortisol is elevated, it can cause you to store more fat around your belly. Excessive cardio training tends to increase cortisol more than other types of training. If you have noticed an increase in belly fat and have not changed your diet drastically, reconsidering your training is a great idea.
You feel exhausted or wired all the time
While exercise usually helps regulate our nervous systems, excessive exercise can upset the balance between sympathetic (fight or flight) and parasympathetic (rest and digest). If you are feeling wired all the time (and are not consuming excessive caffeine), it is a good idea to slow down your sessions. If you are always exhausted, it may be a good idea to take a week off or decrease the length of your sessions and perhaps slightly increase the intensity.
How much exercise is too much?
The amount of exercise a person can tolerate is incredibly individualized. It depends on their current fitness level, age, type of training, nutritional status, hormonal health, sleep quality and the other stressors present in their lives. If you are working 60 hour weeks at a job you despise while also caring for your family, you will likely be able to tolerate less exercise than someone who works 20 hours a week at a job they love and is single. Exercise is a type of stressor and our bodies view all stressors in a similar way. Look at your exercise in the context of the stressors present in your week. The types of exercise that tend to relieve stress are walking, yoga, pilates, breath work, qi gong and tai chi. Higher intensity sessions can be very helpful for increasing your overall fitness and stress-resilience, but they likely are not the best choice if you are at your max with the other stressors in your life.
Tips to increase your exercise tolerance
If you have a few of the above symptoms, you likely are overexercising. Taking a week or two off can work wonders and you will likely come back to the gym refreshed, stronger and ready to crush your next session. Personally, I LOVE exercise and I take 1 “download week” every 3-4 months. During this week, I do not go to the gym, instead I enjoy long walks, gentle yoga and any type of activity that comes along with my social life. I used to dread these weeks, but I always come back to the gym stronger and happier. I remind myself that elite athletes are not in-season year-round. Everyone needs some time for recovery!
Optimizing your sleep, stress-management and nutrition will also greatly increase your exercise tolerance. Having a consistent sleep routine, a mindfulness practice and fueling yourself well will allow you to recover better from each session. One of the first areas I consider when people are struggling in the gym is their nutrition—it is important to make sure you are eating enough to recover from a previous session and fuel your next one. Having some carbohydrates before your workout and protein after helps fuel your workouts and aids in building muscle. Additionally, if you increase your exercise, you will most likely need to increase your caloric intake. Meeting with a qualified nutritionist such as a registered dietician or naturopathic doctor can be very helpful to better understand your nutritional needs.
There are some herbs and supplements that can also increase your gym abilities. If you are taking any medications or have underlying health problems, it is critical to discuss these with your medical provider before initiating any supplements. Additionally, supplements are very poorly regulated in the United States, so it is best to look for supplements that are “third-party tested” to guarantee that they contain what they claim to contain. Some supplements that can aid recovery include magnesium, fish oil/omega-3 fats and Ashwagandha. Talking to a medical provider can help you determine which supplements are best for you.
The Bottom Line
Exercise is healthy for most people, but too much exercise can be very damaging. Understanding the signs of overtraining (exhaustion, dreading workouts, becoming weaker/slower) and choosing your workouts based on your overall life stress levels can prevent serious overexercising. Developing your own exercise and nutrition plan can help you meet your individual goals.
About the author:
Alli Erdahl is a Naturopathic Doctor practicing at Orchid Integrative Medicine in Chaska, Minnesota. Dr. Erdahl previously worked as a personal trainer and has been a lifelong athlete. She has certainly overtrained at various points in her life, but has found a nice balance of training and recovering now.
