It’s no secret that exercise is good for you. In fact, it’s been said that only four things are guaranteed in life: death, taxes, and the benefits of exercise.
But what if you’re one of those who take things to extremes?
Is it possible to exercise too much?
In this blog post, we’ll discuss the signs to look out for if you think you might be overdoing it and what to do if you realize that you have gone too far.
We’ll also provide tips on planning a perfect week of workouts so that everyone can enjoy the benefits of exercise without going overboard.
But before we dive in, it’s important to note that there is no such thing as “too much exercise.”
Everyone has different fitness goals, and what works for one person might not work for another.
That being said, there are still some general guidelines that can help you gauge whether or not you’re doing too much. So, without further ado, let’s get started!
What are the signs of overtraining?
Like most people, you probably have a love-hate relationship with exercise. You know it’s good for you, but sometimes it’s hard to find the motivation to get up and move.
Finding a balance that works for you is the key to maintaining a healthy exercise routine. And part of that is understanding that there is such a thing as too much exercise.
Here are a few signs that you might be overdoing it:
-You’re always tired: If you find yourself feeling exhausted all the time, even after a good night’s sleep, it could be a sign that you’re doing too much.
– You’re injured: If you’re constantly dealing with injuries or become sore very often, it’s a sign that your body cannot recover from your workouts.
– You’re sick: Getting sick more often than usual is another sign that you might be overtraining.
– Your performance is suffering: If you find that your performance is declining, even if you’re working out just as hard as you always have, it’s a sign that you might be overdoing it.
If you’re experiencing any of these signs, taking a step back and reassessing your workout routine is essential.
How to plan a perfect week of exercising
When it comes to working out, there is such thing as too much of a good thing.
Sure, exercising has countless benefits for our physical and mental health, but if we overdo it, we can do more harm than good.
The key is to find a balance that works for you. And that might look different for everyone.
Maybe you can handle working out six days a week, or maybe three is more your speed. There’s no right or wrong answer – it’s all about listening to your body and doing what feels best for you.
Of course, even if you’re the type who loves performing HIIT daily, there are still ways to ensure you’re not overdoing it.
For example, you can mix up your routine by doing different types of workouts – like lifting weights one day and going for a run the next.
Or, if you like to go hard at the gym, make sure you’re giving yourself enough time to rest and recover in between sessions.
I find setting myself weekly, monthly and yearly goals helps. This way, I don’t put too much pressure on myself during the week to work out at 1000% every day, but by planning goals, I always can see my progression toward them.
If I were looking to focus on pull-ups, id would write a plan as per the below.
-In month one, I will focus on building my upper body strength by doing exercises like pushups and rows. I will increase the intensity by adding weight or more e reps each workout.
-In month two, I will add in movements that mimic the pull-up motion, such as lat pull-downs and chin-ups using bands
-In month three, I will be able to perform pull-ups confidently and will continue to work on increasing my reps.
once I have this 3-month plan, I will work out a base level of my strength, e.g.:
Week 1, day 1 – Perform a 5 Minute pushup AMRAP followed by a 5-minute bodyweight Ring Row AMRAP.
Week 1, Day 2 – Rest
Week 1, day 3 – Using the grease the groove method – perform 100 Pushups throughout the day
Week 1, Day 4 – Rest
Week 1 Day 5 – Using the grease the groove method – perform 125 Pushups throughout the day.
Week 1 Day 6 – Perform – 3 sets of 10 bodyweight ring rows followed by a 5 Minute Metcon on a rower or bike.
Week 1 Day 7 – Rest
Week 2 Day 1 – Repeat week one but increase the pushups by 25 every workout and increase ring rows by 2
You should see increased pushups and ring rows performed in each week’s AMRAP, showing your progression.
Another great tip is to work out with a friend! This will make the time go by faster, and you’ll be held accountable for showing up. And let’s be honest, working out with a buddy is always more fun.
Setting up a plan is easy, but making sure you stick to it is where things get tricky.
I recommend setting yourself up for success by finding a workout routine you enjoy. This way, you’ll likely stick with it in the long run. And don’t be afraid to switch things up – your body will thank you for it!
If you find that you can’t stick to a workout routine or are constantly feeling exhausted, it might be a sign that you’re doing too much. The key is to find a balance that works for you.
What do I do if I have exercised too much?
If you have overdone it with exercising, the first step is to cut back. Ease up on the intensity and duration of your workouts for a few days.
Drink plenty of fluids, preferably sports drinks, to help replace electrolytes. Eat potassium-rich foods, such as bananas, sweet potatoes and avocados. And finally, get some rest!
Sleep is vital for recovery.
It is also essential to listen to your body.
If you are feeling weak, dizzy, lightheaded or have any other concerning symptoms, it is best to seek medical attention. Exercising too much can lead to serious health problems such as heart attack, stroke and heat exhaustion.
So if you think you have overdone it, it is better to be safe than sorry.
Q-What exercise can I do every day?
A- The best exercise you can do every day is the one you enjoy and will stick to!
Q-How many times a week should I work out?
A-It is recommended that you work out at least three times a week, but it is crucial to find a balance that works for you.
Q-Is 10 exercises per workout too much?
A-It depends on the intensity and duration of the exercises. If you are feeling exhausted, it might be a sign that you are doing too much. Start with perhaps 2 or 3 per body area, or try a full-body workout.
Q-I am constantly sore after working out. Is this normal?
A-Yes, it is normal to feel some muscle soreness after working out. However, if you are in pain or the soreness lasts more than a few days, it might be a sign that you have overdone it. Try cutting back on the intensity of your workouts for a few days.
Q-I am feeling weak and dizzy. What should I do?
A-If you are feeling any concerning symptoms, it is best to seek medical attention. Exercising too much can lead to serious health problems such as heart attack, stroke and heat exhaustion. So if you think you have overdone it, it is better to be safe than sorry.
Q-How many different exercises should I do?
A-You, you don’t have to do a million different exercises! Just find a few that you enjoy and that work for other muscle groups. For example, if you are doing a full-body workout, you might want to include exercises for the chest, back, legs and arms.
Q-Can I work out twice in one day?
A-Yes, you can work out twice in one day but make sure to give your body enough time to recover between workouts. It is also essential to listen to your body. If you are feeling exhausted, it might be a sign that you are doing too much.
Exercising is essential for overall health and wellbeing, but is it possible to exercise too much? If you find that you can’t stick to a workout routine or are constantly feeling exhausted, it might be a sign that you’re doing too much.
The key is to find a balance that works for you. And if you think you have overdone it, the first step is to cut back and get some rest. Listen to your body and seek medical attention if you are feeling any concerning symptoms.
Have you ever overdone it?
Owner and author at shortandintense.com , 25 years as a quality and health and safety professional with an in-depth knowledge of functional and corrective exercises. IHoS registered,lead auditor, personal trainer and human movement specialist.