Exercise: What is enough…What is too much?
The holiday season is here, and resolution time is right around the corner. Many people see the New Year as a time to begin living a healthier and more active lifestyle. Or, they feel the need to increase the time or intensity of exercise because of the holiday goodies that tempt us all. In terms of physical activity, where do you start, what is a realistic goal, and how much is too much?
The American College of Sports Medicine (ACSM) recommends that all adults should accumulate 30 minutes or more of moderate intensity physical activity on most, and preferably all, days of the week. First of all, what is “moderate intensity? Moderate intensity can be defined by the acute awareness of your perceived exertion…or…how do I feel right now. This should be used as a guideline in setting exercise intensity.
You may feel aware of your breathing but not out-of-breath, and you should be able to comfortably carry on a conversation with your workout partner. If you’re alone, try singing a Christmas song…it’s ok…you’re alone. Secondly, what do they mean by “accumulating 30 minutes”? If it’s hard to do 30 continuous minutes of exercise, start with 10 minutes and work your way up to improved levels of fitness. Three 10-minute bouts of exercise have been shown to provide health benefits. Thirty minutes of activity that gets your heart pumping and blood flowing is a good start and a realistic goal.
Be aware that these recommendations are for all adults; however, if you suffer from an injury or disease, the guidelines may differ Please consult your physician and a fitness professional if you have questions or concerns. The holidays may bring about increased calorie consumption, right?So, what’s better than to cram in more time at the gym to burn those calories.
A word of caution…be careful, that may backfire. Overtraining is a very real concept, and more is not always better. The ACSM states that greater intensity and increased volume of exercise may lead to a greater risk of injury. Common warning signs of overtraining include:
- Washed-out feeling, tired, drained, lack of energy
- Mild leg soreness, general achiness
- Pain in muscles and joints
- Sudden drop in performance
- Insomnia
- Headaches
- Decreased immunity, increased number of colds and sore throats
- Decreased training capacity
- Moodiness and irritability
- Depression
- Loss of enthusiasm for the activity
- Decreased appetite
- Increased incidence of injuries
Many of these symptoms can be the cause of other conditions, so be smart and contact your physician if symptoms persist.If overtraining is the culprit, rest is the best way to recover. Total recovery may take several weeks and includes proper nutrition and reducing stress.
In conclusion, have a safe and active holiday season. It’s always a great time to begin and maintain a physically active lifestyle; however, be smart and don’t try to overdo it.
Ask a Fitness Staff professional at HealthPoint Fitness for guidance if you have questions.
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