Probably the most dependable indicators that you simply’re exercising an excessive amount of come out of your subjective emotions of well-being, Dr. Dieffenbach mentioned. In case you’re immediately drained on a regular basis, or exercises that used to appear straightforward really feel laborious, or your efficiency has dropped unexpectedly (like your working occasions get slower with out clarification, or your each day stroll is taking longer than ordinary), it is perhaps time to ramp down and relaxation, Dr. Dieffenbach mentioned. Different basic indicators of overtraining embody hassle sleeping, feeling run down and never with the ability to shake minor colds and different respiratory infections. “Generally it’s important to again off to maneuver ahead,” Dr. Dieffenbach mentioned.
In case you discover that you simply’re having to drive your self to do exercises you used to take pleasure in, or are feeling responsible about not exercising sufficient, these are different indicators that you simply’ve overdone it. That is very true if the sentiments linger for various days, Dr. Dieffenbach mentioned. (In fact, these may additionally be indicators of different well being points, like despair, so it’s vital to maintain that in thoughts, too.)
However, when you’re discovering that your love of train is turning into extra of an unhealthy obsession, that’s one thing to concentrate to as effectively, mentioned Attila Szabo, a well being psychologist who research train dependancy at Eotvos Lorand College in Budapest. An train dependancy can happen when somebody feels compelled to do bodily exercise, even when they’re in ache or injured. There isn’t one particular variety of hours of train per week that might correlate with an train dependancy, one of Dr. Szabo’s studies from 2019 found, however “it turns into problematic when it harms different facets of life,” he mentioned. In case you’ve put exercise before your relationships, work and all the things else, Dr. Szabo added, that’s an indication that it’s develop into an excessive amount of.
One in all Dr. Szabo’s colleagues, Mark Griffiths, a psychologist at Nottingham Trent College in Britain, has developed six criteria for well being suppliers to make use of when screening sufferers for train dependancy:
1. Train is a very powerful factor in my life.
2. Conflicts have arisen between me and my household and/or my accomplice in regards to the quantity of train I do.
3. I exploit train as a approach of adjusting my temper (e.g. to get a buzz, to flee, and so forth.).
4. Over time I’ve elevated the quantity of train I do in a day.
5. If I’ve to overlook an train session I really feel moody and irritable.
6. If I minimize down the quantity of train I do, after which begin once more, I at all times find yourself exercising as usually as I did earlier than.
To categorise as an dependancy, an individual would wish to satisfy all six standards, and that’s uncommon, Dr. Griffiths mentioned. However lots of people exhibit problematic train that doesn’t fairly attain the extent of an dependancy, he added. As an example, any person who goes to work and capabilities usually, however then comes dwelling and neglects their household in order that they will go to the fitness center and exercise — that’s nonetheless an issue.
Which brings us to the final word reply to our query: Sure, it’s doable to train an excessive amount of. And also you’ll know you’re doing it when it’s breaking down your physique, making you sick or injured or adversely affecting the remainder of your life. When it stops making you’re feeling good and enriching your life, it’s time to chop again.
Christie Aschwanden is a author based mostly in western Colorado and the creator of “Good to Go: What the Athlete in All of Us Can Be taught from the Unusual Science of Restoration.”