Are you trying to lose weight? Or do you just want to start implementing more exercise into your daily routine?
No matter your reason for becoming more health-conscious, daily exercise has been proven to help improve not only your physical appearance but your immune system too. Spending only 60 minutes a day doing something active, can help you achieve wonders for your overall well-being in the long run.
So, with all that, exercise is always good for you, right? Well…
While that is true for the most part, fitness specialists argue that if you overdo it, you may run the risk of actually weakening your immune system. In turn, this makes you more susceptible to illnesses, ultimately causing more harm than good.
In this article, we’ll be dissecting the dangers of over-exerting yourself when carrying out your daily exercise routine.
Stick around to find out more.
Know When to Rest
It’s commonly known that to achieve the best results when exercising, you often need to push yourself. That being said, it’s also vital to know when to stop for a rest break. In doing so you are allowing your body some recovery time before you embark on your next workout.
If you don’t listen to your body and, instead, push yourself beyond your limits, you could be at risk of compromising your immune system, which is the opposite goal of exercising in the first place. Symptoms of over-exertion can include feeling tired, not being able to perform daily tasks as well, mood swings, trouble sleeping, feeling anxious, and getting colds more frequently.
The claim is further supported by Dr. David C. Nieman, a professor at Appalachian State University who has pioneered research into the area of exercise and nutrition immunology. He argues that heavy exertion leads to an increase in infection rates while causing transient changes within the immune function.
Dr. Nieman also worked on a study that demonstrated runners who participated in marathons were more likely to develop infections afterward. This is because marathons are known to be intense exercise experiences that require months of training beforehand.
How Much Exercise Is Too Much?
This all depends on the individual and what your body is used to. For some people, an hour and a half at the gym, with 10-minute rest breaks throughout, is all that’s needed to achieve positive results without overdoing it. For others, the gym may be too much for them, so even just a simple hour-long walk can be the right fit.
The bottom line is, exercising doesn’t always mean you need to follow an intense routine. If you’re new to exercising, it’s especially important to gradually build up your ability. Start by walking, then progress into a jog and eventually a run.
Follow the 90-Minute Rule
You may have heard people say, that all you need to do to maintain your health, is complete 30 minutes of exercise a day. While this does ring true if you really wish to see results you can exceed this threshold to 90 minutes.
The 90-minute rule means working out for a maximum time of (you guessed it) 90 minutes before stopping, with regular 10-minute breaks. This rule is particularly good for those who wish to see the physical results of their exercise fast.
Take It Easy
When embarking on your fitness journey, the most important thing you can do is listen to your body and take regular rest breaks. Although exercise is good for you, exceeding your limits can have dire consequences on both your physical and mental health.
By following the 90-minute rule of thumb, you’ll be able to follow a strict routine while also making sure to not overdo it and risk injuring yourself in any way.
Are you looking to start exercising more often? Have you ever been a victim of over-exertion? If the answer to any of these is “yes” then we’d love to hear all about your experience. Don’t hesitate to leave a comment in the section below.