You feel that rush of endorphins pumping through your body after a good workout. You feel as though you’ve accomplished something, and you can see the change in your body after exercising regularly. However, too much of a good thing—even exercise—should be approached with caution.
How Much Exercise Is Too Much?
It Depends on the Individual
According to Huffington Post Australia, how much you work out should depend on a range of factors such as your age, overall health, body composition, and experience. Everyone has a different limit. What may be too much for one person might be manageable for another.
What Do Experts Recommend?
The Department of Health and Human Services (via Mayo Clinic) offers the following weekly exercise guidelines:
- At least 150 minutes of moderate aerobic activity
- Or 75 minutes of vigorous aerobic activity
- Plus muscle-strengthening activities at least twice a week
These are general guidelines. For athletes or those training intensively, going beyond these numbers may be necessary and safe—if done under proper guidance.
The Consequences of Overtraining
Physical Health Risks
Exercising excessively can lead to negative outcomes such as:
- Increased risk of illness due to weakened immunity
- Cortisol-related bone weakening
- Structural heart muscle damage (The Telegraph)
Mental Health Impacts
Overtraining can also harm your mental health. A condition known as Overtraining Syndrome (OTS) has been shown to share biochemical markers with clinical depression, according to The Telegraph.
Huffington Post Australia adds that excessive workouts can cause injuries, fatigue, and hormonal imbalances. Symptoms may include:
- Difficulty sleeping
- Reduced appetite
- Restless legs
- Dehydration
Understanding your body’s limits and resting when needed is just as important as your workout routine.
