How Much Exercise Is Too Much Per Day?

Professional health organizations like the American College of Sports Medicine, the

Surgeon General’s Office, and the National Institutes of Health recommend moderate-

intensity regular exercises for healthy adults. Such a widely-accepted recommendation

is made on several scientific studies that discuss the benefits of moderate exercise

including lower risks for heart disease, hypertension, diabetes, certain cancers,

osteoporosis, depression and anxiety, among others.

When we speak of moderate-intensity exercises, we are referring to approximately 30

minutes of cardio, strength training and fitness exercises per day for 3 to 5 days in

a week. The actual number of minutes spent on exercises will obviously vary depending

on several factors including age, physical condition, and fitness goals. The following article sums

it up quite well http://men.webmd.com/guide/exercise-addiction

When Exercise Becomes an Obsession

However, studies have shown that individuals can also suffer from so-called exercise

disorders, which can be likened to eating disorders like bulimia and anorexia. We

hear of compulsive exercisers who obsessively exercise beyond their normal physical

capacities, beyond safe limits, and beyond the requirements of good health. These

individuals view exercise as a way to conform to distorted societal standards of

physical beauty, fitness and lifestyle.

Exercise becomes an obsession. Such is their obsession that exercising becomes a

necessity despite their injuries and illnesses, their failed relationships, and their

neglected social lives. If you have experienced any of these symptoms, then you may

well suffer from compulsive exercising and, thus, you may want to seek professional

help.

Many experts have termed the exercise disorder as anorexia athletica, a condition

that requires a multi-disciplinary, long-term and systematic treatment similar to the

eating disorder for which it was named after. The exercise disorder is seen as

another way to hide from the mental pain of unrealistic expectations, to purge the

body, and to relive personal guilt of being less than slender.

When Exercise Becomes a Healthy Activity

With that being said, we always recommend compliance with the existing

recommendations from health experts where exercise is concerned. For relatively

healthy adults and teenagers, 30 minutes of moderate physical activity per day for

most days of the week should be sufficient to reap the benefits of exercise. For

bodybuilders, athletes and other individuals with higher demands on their bodies,

experts agree that 90 minutes is considered as still within the safe and yet

effective limits.

If you exercise longer than 90 minutes, your body will start to suffer from the

effects of too much physical stress. The general rule of thumb then is to exercise

only within your physical capacity before pushing your limits.

Effects of Too Much Exercise

What then are the physiological effects of too much exercise? We can mention the

following:

• Extreme Fatigue – This is common sense logic since the more you exercise, the more

likely you are to get extremely tired. In the physiological sense, your body uses up

its glycogen stores after 90 minutes and then your muscles start to burn its protein

stores for energy. You will hit the wall, so to speak, and you will be unable to do

any more physical activity.

 

• Decrease in Bone Density – Regular strength training exercises boost bone strength

and density. However, prolonged exercising can actually lessen bone density while

increasing the risks for bone fractures, among other injuries.

 

• Decrease in Estrogen Production – This is true for women who over-exercise. Low

levels of estrogen can lead to amenorrhea and osteoporosis.

The bottom line: Listen to your body when you are exercising. Eat a healthy diet,

adopt healthy lifestyle habits, and accept your body shape for as long as it healthy.