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 exercisingtoo 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
The featured article by personal trainer Jennipher Walters addresses 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:
Exercise leaves you exhausted instead of energized.
You get sick easily (or it takes forever to get over a cold)
You have the blues
You're unable to sleep or you can't seem to get enough sleep
You have ''heavy'' legs
You have a short fuse
You're regularly sore for days at a time
The Higher the Intensity, the Greater Your Need for Recovery
If you're doing high intensity interval exercises, it's NOT recommended to do them more than three times a week. I 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.With exercise you have to pay careful attention to recover if youtend to be someone who pushes yourself hard. If you only work out occasionally, this is a non-issue. But for those who are really committed and disciplined, it is very easy to over train, so please understand that recovery is every bit as important as training and if you work out too much you will not achieve the results you're seeking.
Strive for Balance
While high intensity interval exercises accomplish greater benefits in a fraction of the time compared to slow, endurance-type exercises like jogging, I do not recommend limiting yourself to Peak Exercises alone. Ideally, to truly optimize your health, you'll want to strive for a varied and well-rounded fitness program that incorporates other types of exercise as well. Without variety, your body will quickly adapt.