The Fitness Zone

Symptoms Of Too Much Exercise & The Interventions Available

Sep 10, 2014 | by AIF

With the current trend for a high training load and a high intensity, you could easily believe no amount of exercise is ever too much. QLD Fitness Coach, Chris Wong gives you the truth.

According to the Australian Government’s Department of Health, the guidelines for physical activity for adults, 18-64 years are as follows: There is not a definitive optimal amount of physical activity for adults, but there are substantial health benefits gained from engaging in activity that ranges from about 150-300 minutes of moderate intensity exercise or 75-150 minutes of vigorous intensity activity each week.

Benefits at Lower end of the Spectrum of Activity

There are significant health benefits at the lower spectrum of activity (150 minutes of moderate activity/75 minutes of vigorous activity). These include reduced risk of cardiovascular disease (CVD), Type II diabetes, and psychosocial and musculoskeletal problems.

Benefits at Higher end of the Spectrum of Activity

The higher end of the spectrum (300 minutes of moderate/150 minutes of vigorous per week) is required for the prevention of unhealthy weight gain and some cancers. It is also recommended that adults should be active on most days and do muscle strengthening exercise at least two days per week. This assists in the maintenance of strength, the prevention of falls, as well reducing the risk factors for CVD and Type II diabetes.

There are no strict guidelines for how much exercise is considered excessive; however, there are a few symptoms of fatigue to look out for. If you are experiencing any of these symptoms, you may be exercising too much.

Symptoms of a fatigued athlete can include:

  • Decreased aerobic capacity
  • Poor physical performance
  • Inability to complete workouts
  • Delayed recovery
  • Early onset of fatigue
  • Insomnia
  • Mood disturbances
  • Frequent minor infections/colds
  • Decreased muscular strength

If you starts to show regular signs of the above symptoms, there are a few interventions available, including:

  • Increasing recovery time (sleep/rest)
  • Reducing volume and/or intensity of the training
  • Suitable periodisation of training
  • Massage
  • Cryotherapy and thermotherapy

Ensuring that calorie intake matches expenditure from suitable including macro and micronutrients

As there are no definitive markers for fatigue, prevention is a recommended step. Listening to your body, and recognising the signs of fatigue can assist in maintaining your health and performance.

AIF

AIF

The Australian Institute of Fitness
The Australian Institute of Fitness (AIF) is the largest and longest established fitness training organisation in Australia, with dynamic training methods and expert course coaches nationwide - spanning fitness, massage and nutrition. The AIF qualifies more fitness professionals than any other provider in Australia, as well as offering a broad range of continuing education courses (CEC), upskilling resources and partnership programs for existing industry.

Read more articles

View all articles

Disclaimer: Where Certificate III in Fitness, Cert III/Cert 3, or Fitness Coach is mentioned, it refers to SIS30321 Certificate III in Fitness. Where Certificate IV in Fitness, Cert IV/Cert 4, or Personal Trainer is mentioned, it refers to SIS40221 Certificate IV in Fitness. Where Master Trainer Program™ is mentioned, it refers to Fitness Essentials and SIS40221 Certificate IV in Fitness. Where Master Trainer Plus+ Program™ is mentioned, it refers to SIS30321 Certificate III in Fitness and SIS40221 Certificate IV in Fitness. Where Certificate IV in Massage or Cert IV/Cert 4 is mentioned, it refers to HLT42021 Certificate IV in Massage Therapy. Where Diploma of Remedial Massage is mentioned, it refers to HLT52021 Diploma of Remedial Massage.

IGNITE LEARNING PLATFORM LOGIN

chatsimple