When it comes to healthy habits, too much of a good thing can backfire, and that applies to exercise as well. While most people suffer from lack of exercise, once you get going, it can be addictive and some people do end up exercising too much — either by exercising too intensely, and/or too frequently.
However, a really important part of creating optimal fitness is recovery. An equation to keep in mind is that as intensity increases, frequency can be diminished.
For example, as a weak beginner, you can do high intensity exercise three times a week and not put much stress on your system. But once your strength and endurance improves, each exercise session is placing an increasingly greater amount of stress on your body (as long as you keep pushing yourself to the max).
At that point, it’s actually wise to reduce the frequency of your sessions to give your body enough time to recover in between. In fact, you need to allow your body to fully recuperate in between sessions in order for the exercise to remain productive.
Seven Signs You May Be Overdoing it
These may be signs of overtraining that are commonly overlooked or misdiagnosed. The following seven symptoms may signal that you need to cut back a bit and allow your body to recover between sessions:
1. Exercise leaves you exhausted instead of energized.
2. You get sick easily (or it takes forever to get over a cold)
3. You have the blues
4. You’re unable to sleep or you can’t seem to get enough sleep
5. You have ”heavy” legs
6. You have a short fuse
7. You’re regularly sore for days at a time
If you’re doing high intensity interval exercises, it’s NOT recommended to do them more than three times a week. If you don’t allow your body to fully recuperate and rebuild, your efforts will not pay off beneficial dividends…. especially if you’re exercising to get healthy and live longer.
One of the keys here, as with any exercise program and lifestyle change, is to carefully listen to your body. Dorval Physiotherapy in Oakville can provide you with guidelines and principles, but ultimately the key to your success will be learning how to be sensitive to the feedback your body is providing you and then honoring that feedback.