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Filtering by Tag: workout too much

How much working out is too much?

Lisa Eberly

Not sure how to workout without burning out? 

Today, people can get a little intense about their workout. In fact, crazy workouts and exercise schedules is becoming the norm. 

Many of my clients are reporting working out upwards of 5-6 times per week for over an hour at a time and you know what? They aren't seeing results. 

Instead, they're seeing: injuries. sleep problems. missed social events. fatigue. 

I've got some surprising news for you: overdoing it at the gym can not only hinder your progress, but can actually lead to reversing progress and packing on pounds from fat. Dr. Holly Parker, personal trainer and PhD at Harvard (heard of it?), has found that “The benefits you want from working out—getting leaner, stronger, healthier—reverse when you don’t take breaks.”

The science works in three ways:

1. You actually see the benefits from exercise during the recovery stage. While working out, muscle fibers tear (teeny tiny tears), and once healed, they build muscles. However, if you're constantly tearing the muscles without the healing in between, the tears can build up, and changes in tone and strength can't happen. 

2. Exercising too much puts stress on your body, which increases cortisol levels. This hormone, cortisol, promotes fat build up and weight gain AND --wait for it -- INHIBITS the hormones necessary to build strength and muscle. So working out too much literally prevents muscles from toning and strengthening. 

3. Metabolism slows. Increasing lean body mass helps increase metabolism, leading to increased calorie burning throughout the day. However, too much exercise without enough calories to support it makes the body want to hold on to any calories it gets, slowing your metabolism. 

Here at Nourish, we recommend working out in 30-60 minute sessions, 3-5 times per week max. If your sessions are intense, daily back to 3 per week for maximum results. If less intense, feel comfortable 5 times per week. 

If you're unsure about managing your workouts, or are feeling anxiety about changing up your schedule, please book an appointment with us to chat it out and get you in a good groove!