Hey Fitties! Thursday! Date night for me! You like the new logo??? My Twitter page is so cute and pink too! Even my Facebook got a makeover! What do you think? I can’t thank the folks over at Logo Glo enough for their fantastic work. I’ll have a review of my experience up tomorrow.
Today, this article reminded me that when it comes to exercise you can have too much of a good thing.
What are the elements of wellness? Traditionally, they are good nutrition, stress reduction, fitness and adequate rest. Individuals have varying levels of strength in each area. For me, good nutrition is my struggle. But you don’t have to tell me to exercise — I’d do it all day long.
Like everything I really enjoy (tv, cookies, wine, mystery novels…) I have a hard time enjoying exercise in moderation. It’s so fun to Zumba. And then there’s TurboKick, PiYo, regular yoga and pilates, Chalene Extreme, Kettlebells… and now I’m adding Brazilian Butt Lift to the mix. I don’t exercise to lose weight (well, not entirely) but because it’s a hobby I truly enjoy. Some people golf, others play tennis or Team Fortress. I Turbo. Or Zumba. Or whatever kick I happen to be on.
The U.S. Department of Health and Human Services recommends — well, who cares what they recommend. They’re a bunch of morons who have to revise the food pyramid every few years because 12 servings of grains a day is just stupid.
But the American College of Sports Medicine is made up of pretty smart dudes and dudettes. For substantial health benefits, engage in “moderately intense cardio 30 minutes a day, five days a week, or vigorously intense cardio 20 minutes a day, three days a week.” It doesn’t take much to improve your body and health. We don’t have to go crazy and hit the treadmill for 6 hours a day like we’re on the Biggest Loser.
My nice, fat, hefty AFAA textbook provides the following guidelines for promoting health:
- Cardio: 5 days of moderate intensity (30 minutes) or 3 days of vigorous intensity (20-25 minutes).
- Strength training: 2-3 non-consecutive days per week for each major muscle group; 20-60 minutes per sesh.
- Flexibility: 2-3 days (ideally 5-7 days); 15-60 seconds per stretch.
You can go over these guidelines in order to get more extensive health benefits, but it’s wise to increase your exercise slowly and watch out for signs of overtraining.
Once again, I’m turning to my trusty AFFA folks for symptoms of overtraining:
- Amenorrhea (that’s when you lose your period ladies)
- Overuse or stress-related injuries
- Increased resting HR
- Slower recovery of HR
- Decrease in strength performance
- Constant muscle or joint soreness on effort or motion, leaning toward pain
I’m not a doctor, so I can’t recommend how much exercise is too much or just enough for you. These guidelines are to give you something to think about and discuss with your health care provider. Remember, you can accomplish a lot with just a little exercise a day, so if you’re experiencing any of the above symptoms you may want to re-evaluate your training plan.
Okay! Your turn. Do you find it’s easy to go overboard with your training? Or is the real difficulty exercising at all?