# data[].attributes.body
We choose this topic. Because of the current trend, many people misunderstand sports and practice. Many people think that if you practice a lot, you will get the best results. But they do not know that if they practice a lot but do not have a good method, do not practice the correct posture, do not have a plan, it will lead to many unintended consequences. So we want to go through the research on this topic. To be able to help people understand more about sports.

# data[].attributes.headline
1.	High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.subject
1.	High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.body
1.  "high-intensity interval training, or HIIT."

# data[].attributes.attachment_link.readable_text
Things are about to get really intense. But just for a little while.

It's called high-intensity interval training, or HIIT. You vary your pace or how hard you work, pushing your limits, and then drop back down to a more comfortable zone. Then you do it again -- rev it up, recover, and repeat.

The payoff: You'll torch calories far more than if you kept at a steady rate.

The catch? "HIIT can be tough, and it requires a lot of effort," says Mike Young, PhD, owner and founder of Athletic Lab Sports Performance Training Center in Cary, NC.

You're up for the challenge. Right?

How Hard Is It?

"High intensity means using as much energy as you can during exercise in a small amount of time," says Laura Miele-Pascoe, PhD, a professor of coaching education for Ohio University online.

Your cardio blasts should be 30 seconds to 5 minutes, depending on how fit you are. The goal is to get your heart rate up to 80% to 95% of its maximum rate.

You can make your workout short or long. Either way, you're going to feel it.

"You need to train hard enough that the workout is at least moderately uncomfortable," Young says. "If you're able to hold a conversation during the work periods, you're probably not training hard enough."

What It's Like

For Katie Dugdale of Hendersonville, NC, HIIT gave her energy that thyroid disease had sapped from her for years.

"I've never been a morning person," she says. "But about a year after I started, I realized... I was ready to get up and get moving every day."

Dugdale also started to lose the 50 pounds she'd gained during her four pregnancies. Her results inspired her husband, a runner.

"When he noticed the changes in me, he started incorporating some of the intense training exercises into his workouts," Dugdale says. "Pretty quickly, he dropped 40 pounds, and the struggles he'd been having with his sciatic nerve disappeared."

How to Push Yourself

"This type of exercise isn't for everyone," Miele-Pascoe says. For example, it's not for you if you have heart problems, she says. Ask your doctor first if you're not active now.

Continued

Once you've got the green light to hit the HIIT, heed these expert tips.

Take it slow. "Don't attempt exercises that you haven't built up to," Miele-Pascoe says. You need to learn the moves and manage how intense you make it. "Be mindful of how much to push yourself and when to refrain."

Let your body recover. "Because your body's working harder, it needs more time in between workouts for muscles to heal," says Lance Dalleck, PhD, an assistant professor of exercise and sport science at Western State Colorado University. Dalleck recommends taking at least 2 days off between sessions.

Don't overdo. Two HIIT sessions a week is plenty, in addition to your other workouts. "It's easy to get carried away with interval training," Dalleck says. "But actually, we've found that simply adding 1 day a week of interval training to a moderate-intensity program yielded better gains in fitness than doing moderate-intensity exercise alone."

Use tools. You could wear a heart monitor so you know whether you're on track. Devices like that help you have more effective, safer workouts, Dalleck says.

4 HIIT Workouts

1. HIIT on a Bike

Cycling is a low-impact way to get your heart rate racing. Miele-Pasco recommends this pedal pusher:

Begin riding at a comfortable level.

Ride at this speed for 1 minute and 30 seconds.

Boost the intensity. Then pedal as fast as you can for 45 seconds.

Go back to your first speed.

Repeat.

Try to go for 20 minutes. Gradually increase your time and intensity. Don't have a stationary bike? Hit up a local track.

2. Tabata Squats

The Tabata method is named after a Japanese researcher who found that exercising in high-intensity bursts improves how your body burns energy. Young shares this squat set:

Stand with your feet a little wider than your hips. With your chest lifted, squat until your thighs are nearly parallel to the floor, arms raised in front of you as you sink down. Keep your weight on your heels.

Do as many of these body-weight squats as you can for 20 seconds.

Rest for 10 seconds.

Repeat 8 times.

Continued

3. Burpee-Run Intervals

How to do a burpee: Start standing. Squat down and place both hands on the floor. Jump your legs back into a plank position. Jump your legs back up to your hands. Then stand and do a vertical jump with your arms raised.

Young says for every 3 minutes, you should:

Do 10 burpees.

Run 400 meters.

Use any remaining time after the run as rest. Do 4 to 6 rounds.

4. HIIT Boxing Workout

Miele-Pascoe created this drill. You'll need a jump rope and a punching bag.

Jump rope for 1 minute. For the last 30 seconds, jump as fast as you can.

Do 40 crunches quickly.

Move on to 20 push-ups.

Do 15 jump squats -- lower into a squat position, jump up quickly, and go back to a squat. Repeat.

Rest for no less than 30 to 45 seconds.

Jump rope, same as above.

Hit the heavy bag for 1 minute.

Do 15 push-ups.

Go straight to 25 jumping jacks.

Finish with 25 crunches.

WebMD Feature Reviewed by Jennifer Robinson, MD on February 25, 2016

Sources

SOURCES:

The American Council on Exercise: "High-intensity Interval Training for Clinical Populations," "Bodyweight Squat," "Burn Calories: Supercharge the Squat Thrust."

Petrofsky, J. Journal of Applied Research, 2012.

Mike Young, PhD, owner and director of training, Athletic Lab Sports Performance Training Center, Cary, NC.

Laura Miele-Pasco, PhD, sport, fitness and recreation expert; professor, coaching education, University of Ohio online.

American College of Sports Medicine: "High-Intensity Interval Training."

Katie Dugdale, Hendersonville, NC.

Tabata, I. Medicine and Science in Sports Exercise, 1996.

Lance Dalleck, PhD, assistant professor of exercise and sport science, Western State Colorado University, Gunnison, CO.

# data[].attributes.attachment_link.title
High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.attachment_link.description
Things are about to get really intense. But just for a little while. It's called high-intensity interval training, or HIIT. You vary your pace or how hard you work, pushing your limits, and then drop back down to a more comfortable zone. Then you do it again -- rev it up, recover, and repeat.

# data[].attributes.headline
1.	High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.subject
1.	High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.body
2. "You vary your pace or how hard you work, pushing your limits, and then drop back down to a more comfortable zone. Then you do it again -- rev it up, recover, and repeat."

# data[].attributes.attachment_link.readable_text
Things are about to get really intense. But just for a little while.

It's called high-intensity interval training, or HIIT. You vary your pace or how hard you work, pushing your limits, and then drop back down to a more comfortable zone. Then you do it again -- rev it up, recover, and repeat.

The payoff: You'll torch calories far more than if you kept at a steady rate.

The catch? "HIIT can be tough, and it requires a lot of effort," says Mike Young, PhD, owner and founder of Athletic Lab Sports Performance Training Center in Cary, NC.

You're up for the challenge. Right?

How Hard Is It?

"High intensity means using as much energy as you can during exercise in a small amount of time," says Laura Miele-Pascoe, PhD, a professor of coaching education for Ohio University online.

Your cardio blasts should be 30 seconds to 5 minutes, depending on how fit you are. The goal is to get your heart rate up to 80% to 95% of its maximum rate.

You can make your workout short or long. Either way, you're going to feel it.

"You need to train hard enough that the workout is at least moderately uncomfortable," Young says. "If you're able to hold a conversation during the work periods, you're probably not training hard enough."

What It's Like

For Katie Dugdale of Hendersonville, NC, HIIT gave her energy that thyroid disease had sapped from her for years.

"I've never been a morning person," she says. "But about a year after I started, I realized... I was ready to get up and get moving every day."

Dugdale also started to lose the 50 pounds she'd gained during her four pregnancies. Her results inspired her husband, a runner.

"When he noticed the changes in me, he started incorporating some of the intense training exercises into his workouts," Dugdale says. "Pretty quickly, he dropped 40 pounds, and the struggles he'd been having with his sciatic nerve disappeared."

How to Push Yourself

"This type of exercise isn't for everyone," Miele-Pascoe says. For example, it's not for you if you have heart problems, she says. Ask your doctor first if you're not active now.

Continued

Once you've got the green light to hit the HIIT, heed these expert tips.

Take it slow. "Don't attempt exercises that you haven't built up to," Miele-Pascoe says. You need to learn the moves and manage how intense you make it. "Be mindful of how much to push yourself and when to refrain."

Let your body recover. "Because your body's working harder, it needs more time in between workouts for muscles to heal," says Lance Dalleck, PhD, an assistant professor of exercise and sport science at Western State Colorado University. Dalleck recommends taking at least 2 days off between sessions.

Don't overdo. Two HIIT sessions a week is plenty, in addition to your other workouts. "It's easy to get carried away with interval training," Dalleck says. "But actually, we've found that simply adding 1 day a week of interval training to a moderate-intensity program yielded better gains in fitness than doing moderate-intensity exercise alone."

Use tools. You could wear a heart monitor so you know whether you're on track. Devices like that help you have more effective, safer workouts, Dalleck says.

4 HIIT Workouts

1. HIIT on a Bike

Cycling is a low-impact way to get your heart rate racing. Miele-Pasco recommends this pedal pusher:

Begin riding at a comfortable level.

Ride at this speed for 1 minute and 30 seconds.

Boost the intensity. Then pedal as fast as you can for 45 seconds.

Go back to your first speed.

Repeat.

Try to go for 20 minutes. Gradually increase your time and intensity. Don't have a stationary bike? Hit up a local track.

2. Tabata Squats

The Tabata method is named after a Japanese researcher who found that exercising in high-intensity bursts improves how your body burns energy. Young shares this squat set:

Stand with your feet a little wider than your hips. With your chest lifted, squat until your thighs are nearly parallel to the floor, arms raised in front of you as you sink down. Keep your weight on your heels.

Do as many of these body-weight squats as you can for 20 seconds.

Rest for 10 seconds.

Repeat 8 times.

Continued

3. Burpee-Run Intervals

How to do a burpee: Start standing. Squat down and place both hands on the floor. Jump your legs back into a plank position. Jump your legs back up to your hands. Then stand and do a vertical jump with your arms raised.

Young says for every 3 minutes, you should:

Do 10 burpees.

Run 400 meters.

Use any remaining time after the run as rest. Do 4 to 6 rounds.

4. HIIT Boxing Workout

Miele-Pascoe created this drill. You'll need a jump rope and a punching bag.

Jump rope for 1 minute. For the last 30 seconds, jump as fast as you can.

Do 40 crunches quickly.

Move on to 20 push-ups.

Do 15 jump squats -- lower into a squat position, jump up quickly, and go back to a squat. Repeat.

Rest for no less than 30 to 45 seconds.

Jump rope, same as above.

Hit the heavy bag for 1 minute.

Do 15 push-ups.

Go straight to 25 jumping jacks.

Finish with 25 crunches.

WebMD Feature Reviewed by Jennifer Robinson, MD on February 25, 2016

Sources

SOURCES:

The American Council on Exercise: "High-intensity Interval Training for Clinical Populations," "Bodyweight Squat," "Burn Calories: Supercharge the Squat Thrust."

Petrofsky, J. Journal of Applied Research, 2012.

Mike Young, PhD, owner and director of training, Athletic Lab Sports Performance Training Center, Cary, NC.

Laura Miele-Pasco, PhD, sport, fitness and recreation expert; professor, coaching education, University of Ohio online.

American College of Sports Medicine: "High-Intensity Interval Training."

Katie Dugdale, Hendersonville, NC.

Tabata, I. Medicine and Science in Sports Exercise, 1996.

Lance Dalleck, PhD, assistant professor of exercise and sport science, Western State Colorado University, Gunnison, CO.

# data[].attributes.attachment_link.title
High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.attachment_link.description
Things are about to get really intense. But just for a little while. It's called high-intensity interval training, or HIIT. You vary your pace or how hard you work, pushing your limits, and then drop back down to a more comfortable zone. Then you do it again -- rev it up, recover, and repeat.

# data[].attributes.headline
1.	High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.subject
1.	High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.body
3. "High intensity means using as much energy as you can during exercise in a small amount of time"

# data[].attributes.attachment_link.readable_text
Things are about to get really intense. But just for a little while.

It's called high-intensity interval training, or HIIT. You vary your pace or how hard you work, pushing your limits, and then drop back down to a more comfortable zone. Then you do it again -- rev it up, recover, and repeat.

The payoff: You'll torch calories far more than if you kept at a steady rate.

The catch? "HIIT can be tough, and it requires a lot of effort," says Mike Young, PhD, owner and founder of Athletic Lab Sports Performance Training Center in Cary, NC.

You're up for the challenge. Right?

How Hard Is It?

"High intensity means using as much energy as you can during exercise in a small amount of time," says Laura Miele-Pascoe, PhD, a professor of coaching education for Ohio University online.

Your cardio blasts should be 30 seconds to 5 minutes, depending on how fit you are. The goal is to get your heart rate up to 80% to 95% of its maximum rate.

You can make your workout short or long. Either way, you're going to feel it.

"You need to train hard enough that the workout is at least moderately uncomfortable," Young says. "If you're able to hold a conversation during the work periods, you're probably not training hard enough."

What It's Like

For Katie Dugdale of Hendersonville, NC, HIIT gave her energy that thyroid disease had sapped from her for years.

"I've never been a morning person," she says. "But about a year after I started, I realized... I was ready to get up and get moving every day."

Dugdale also started to lose the 50 pounds she'd gained during her four pregnancies. Her results inspired her husband, a runner.

"When he noticed the changes in me, he started incorporating some of the intense training exercises into his workouts," Dugdale says. "Pretty quickly, he dropped 40 pounds, and the struggles he'd been having with his sciatic nerve disappeared."

How to Push Yourself

"This type of exercise isn't for everyone," Miele-Pascoe says. For example, it's not for you if you have heart problems, she says. Ask your doctor first if you're not active now.

Continued

Once you've got the green light to hit the HIIT, heed these expert tips.

Take it slow. "Don't attempt exercises that you haven't built up to," Miele-Pascoe says. You need to learn the moves and manage how intense you make it. "Be mindful of how much to push yourself and when to refrain."

Let your body recover. "Because your body's working harder, it needs more time in between workouts for muscles to heal," says Lance Dalleck, PhD, an assistant professor of exercise and sport science at Western State Colorado University. Dalleck recommends taking at least 2 days off between sessions.

Don't overdo. Two HIIT sessions a week is plenty, in addition to your other workouts. "It's easy to get carried away with interval training," Dalleck says. "But actually, we've found that simply adding 1 day a week of interval training to a moderate-intensity program yielded better gains in fitness than doing moderate-intensity exercise alone."

Use tools. You could wear a heart monitor so you know whether you're on track. Devices like that help you have more effective, safer workouts, Dalleck says.

4 HIIT Workouts

1. HIIT on a Bike

Cycling is a low-impact way to get your heart rate racing. Miele-Pasco recommends this pedal pusher:

Begin riding at a comfortable level.

Ride at this speed for 1 minute and 30 seconds.

Boost the intensity. Then pedal as fast as you can for 45 seconds.

Go back to your first speed.

Repeat.

Try to go for 20 minutes. Gradually increase your time and intensity. Don't have a stationary bike? Hit up a local track.

2. Tabata Squats

The Tabata method is named after a Japanese researcher who found that exercising in high-intensity bursts improves how your body burns energy. Young shares this squat set:

Stand with your feet a little wider than your hips. With your chest lifted, squat until your thighs are nearly parallel to the floor, arms raised in front of you as you sink down. Keep your weight on your heels.

Do as many of these body-weight squats as you can for 20 seconds.

Rest for 10 seconds.

Repeat 8 times.

Continued

3. Burpee-Run Intervals

How to do a burpee: Start standing. Squat down and place both hands on the floor. Jump your legs back into a plank position. Jump your legs back up to your hands. Then stand and do a vertical jump with your arms raised.

Young says for every 3 minutes, you should:

Do 10 burpees.

Run 400 meters.

Use any remaining time after the run as rest. Do 4 to 6 rounds.

4. HIIT Boxing Workout

Miele-Pascoe created this drill. You'll need a jump rope and a punching bag.

Jump rope for 1 minute. For the last 30 seconds, jump as fast as you can.

Do 40 crunches quickly.

Move on to 20 push-ups.

Do 15 jump squats -- lower into a squat position, jump up quickly, and go back to a squat. Repeat.

Rest for no less than 30 to 45 seconds.

Jump rope, same as above.

Hit the heavy bag for 1 minute.

Do 15 push-ups.

Go straight to 25 jumping jacks.

Finish with 25 crunches.

WebMD Feature Reviewed by Jennifer Robinson, MD on February 25, 2016

Sources

SOURCES:

The American Council on Exercise: "High-intensity Interval Training for Clinical Populations," "Bodyweight Squat," "Burn Calories: Supercharge the Squat Thrust."

Petrofsky, J. Journal of Applied Research, 2012.

Mike Young, PhD, owner and director of training, Athletic Lab Sports Performance Training Center, Cary, NC.

Laura Miele-Pasco, PhD, sport, fitness and recreation expert; professor, coaching education, University of Ohio online.

American College of Sports Medicine: "High-Intensity Interval Training."

Katie Dugdale, Hendersonville, NC.

Tabata, I. Medicine and Science in Sports Exercise, 1996.

Lance Dalleck, PhD, assistant professor of exercise and sport science, Western State Colorado University, Gunnison, CO.

# data[].attributes.attachment_link.title
High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.attachment_link.description
Things are about to get really intense. But just for a little while. It's called high-intensity interval training, or HIIT. You vary your pace or how hard you work, pushing your limits, and then drop back down to a more comfortable zone. Then you do it again -- rev it up, recover, and repeat.

# data[].attributes.headline
1.	High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.subject
1.	High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.body
4. "heart rate up"

# data[].attributes.attachment_link.readable_text
Things are about to get really intense. But just for a little while.

It's called high-intensity interval training, or HIIT. You vary your pace or how hard you work, pushing your limits, and then drop back down to a more comfortable zone. Then you do it again -- rev it up, recover, and repeat.

The payoff: You'll torch calories far more than if you kept at a steady rate.

The catch? "HIIT can be tough, and it requires a lot of effort," says Mike Young, PhD, owner and founder of Athletic Lab Sports Performance Training Center in Cary, NC.

You're up for the challenge. Right?

How Hard Is It?

"High intensity means using as much energy as you can during exercise in a small amount of time," says Laura Miele-Pascoe, PhD, a professor of coaching education for Ohio University online.

Your cardio blasts should be 30 seconds to 5 minutes, depending on how fit you are. The goal is to get your heart rate up to 80% to 95% of its maximum rate.

You can make your workout short or long. Either way, you're going to feel it.

"You need to train hard enough that the workout is at least moderately uncomfortable," Young says. "If you're able to hold a conversation during the work periods, you're probably not training hard enough."

What It's Like

For Katie Dugdale of Hendersonville, NC, HIIT gave her energy that thyroid disease had sapped from her for years.

"I've never been a morning person," she says. "But about a year after I started, I realized... I was ready to get up and get moving every day."

Dugdale also started to lose the 50 pounds she'd gained during her four pregnancies. Her results inspired her husband, a runner.

"When he noticed the changes in me, he started incorporating some of the intense training exercises into his workouts," Dugdale says. "Pretty quickly, he dropped 40 pounds, and the struggles he'd been having with his sciatic nerve disappeared."

How to Push Yourself

"This type of exercise isn't for everyone," Miele-Pascoe says. For example, it's not for you if you have heart problems, she says. Ask your doctor first if you're not active now.

Continued

Once you've got the green light to hit the HIIT, heed these expert tips.

Take it slow. "Don't attempt exercises that you haven't built up to," Miele-Pascoe says. You need to learn the moves and manage how intense you make it. "Be mindful of how much to push yourself and when to refrain."

Let your body recover. "Because your body's working harder, it needs more time in between workouts for muscles to heal," says Lance Dalleck, PhD, an assistant professor of exercise and sport science at Western State Colorado University. Dalleck recommends taking at least 2 days off between sessions.

Don't overdo. Two HIIT sessions a week is plenty, in addition to your other workouts. "It's easy to get carried away with interval training," Dalleck says. "But actually, we've found that simply adding 1 day a week of interval training to a moderate-intensity program yielded better gains in fitness than doing moderate-intensity exercise alone."

Use tools. You could wear a heart monitor so you know whether you're on track. Devices like that help you have more effective, safer workouts, Dalleck says.

4 HIIT Workouts

1. HIIT on a Bike

Cycling is a low-impact way to get your heart rate racing. Miele-Pasco recommends this pedal pusher:

Begin riding at a comfortable level.

Ride at this speed for 1 minute and 30 seconds.

Boost the intensity. Then pedal as fast as you can for 45 seconds.

Go back to your first speed.

Repeat.

Try to go for 20 minutes. Gradually increase your time and intensity. Don't have a stationary bike? Hit up a local track.

2. Tabata Squats

The Tabata method is named after a Japanese researcher who found that exercising in high-intensity bursts improves how your body burns energy. Young shares this squat set:

Stand with your feet a little wider than your hips. With your chest lifted, squat until your thighs are nearly parallel to the floor, arms raised in front of you as you sink down. Keep your weight on your heels.

Do as many of these body-weight squats as you can for 20 seconds.

Rest for 10 seconds.

Repeat 8 times.

Continued

3. Burpee-Run Intervals

How to do a burpee: Start standing. Squat down and place both hands on the floor. Jump your legs back into a plank position. Jump your legs back up to your hands. Then stand and do a vertical jump with your arms raised.

Young says for every 3 minutes, you should:

Do 10 burpees.

Run 400 meters.

Use any remaining time after the run as rest. Do 4 to 6 rounds.

4. HIIT Boxing Workout

Miele-Pascoe created this drill. You'll need a jump rope and a punching bag.

Jump rope for 1 minute. For the last 30 seconds, jump as fast as you can.

Do 40 crunches quickly.

Move on to 20 push-ups.

Do 15 jump squats -- lower into a squat position, jump up quickly, and go back to a squat. Repeat.

Rest for no less than 30 to 45 seconds.

Jump rope, same as above.

Hit the heavy bag for 1 minute.

Do 15 push-ups.

Go straight to 25 jumping jacks.

Finish with 25 crunches.

WebMD Feature Reviewed by Jennifer Robinson, MD on February 25, 2016

Sources

SOURCES:

The American Council on Exercise: "High-intensity Interval Training for Clinical Populations," "Bodyweight Squat," "Burn Calories: Supercharge the Squat Thrust."

Petrofsky, J. Journal of Applied Research, 2012.

Mike Young, PhD, owner and director of training, Athletic Lab Sports Performance Training Center, Cary, NC.

Laura Miele-Pasco, PhD, sport, fitness and recreation expert; professor, coaching education, University of Ohio online.

American College of Sports Medicine: "High-Intensity Interval Training."

Katie Dugdale, Hendersonville, NC.

Tabata, I. Medicine and Science in Sports Exercise, 1996.

Lance Dalleck, PhD, assistant professor of exercise and sport science, Western State Colorado University, Gunnison, CO.

# data[].attributes.attachment_link.title
High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.attachment_link.description
Things are about to get really intense. But just for a little while. It's called high-intensity interval training, or HIIT. You vary your pace or how hard you work, pushing your limits, and then drop back down to a more comfortable zone. Then you do it again -- rev it up, recover, and repeat.

# data[].attributes.headline
1.	High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.subject
1.	High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.body
5." Example about Katie Dugdale of Hendersonville and her husband"

# data[].attributes.attachment_link.readable_text
Things are about to get really intense. But just for a little while.

It's called high-intensity interval training, or HIIT. You vary your pace or how hard you work, pushing your limits, and then drop back down to a more comfortable zone. Then you do it again -- rev it up, recover, and repeat.

The payoff: You'll torch calories far more than if you kept at a steady rate.

The catch? "HIIT can be tough, and it requires a lot of effort," says Mike Young, PhD, owner and founder of Athletic Lab Sports Performance Training Center in Cary, NC.

You're up for the challenge. Right?

How Hard Is It?

"High intensity means using as much energy as you can during exercise in a small amount of time," says Laura Miele-Pascoe, PhD, a professor of coaching education for Ohio University online.

Your cardio blasts should be 30 seconds to 5 minutes, depending on how fit you are. The goal is to get your heart rate up to 80% to 95% of its maximum rate.

You can make your workout short or long. Either way, you're going to feel it.

"You need to train hard enough that the workout is at least moderately uncomfortable," Young says. "If you're able to hold a conversation during the work periods, you're probably not training hard enough."

What It's Like

For Katie Dugdale of Hendersonville, NC, HIIT gave her energy that thyroid disease had sapped from her for years.

"I've never been a morning person," she says. "But about a year after I started, I realized... I was ready to get up and get moving every day."

Dugdale also started to lose the 50 pounds she'd gained during her four pregnancies. Her results inspired her husband, a runner.

"When he noticed the changes in me, he started incorporating some of the intense training exercises into his workouts," Dugdale says. "Pretty quickly, he dropped 40 pounds, and the struggles he'd been having with his sciatic nerve disappeared."

How to Push Yourself

"This type of exercise isn't for everyone," Miele-Pascoe says. For example, it's not for you if you have heart problems, she says. Ask your doctor first if you're not active now.

Continued

Once you've got the green light to hit the HIIT, heed these expert tips.

Take it slow. "Don't attempt exercises that you haven't built up to," Miele-Pascoe says. You need to learn the moves and manage how intense you make it. "Be mindful of how much to push yourself and when to refrain."

Let your body recover. "Because your body's working harder, it needs more time in between workouts for muscles to heal," says Lance Dalleck, PhD, an assistant professor of exercise and sport science at Western State Colorado University. Dalleck recommends taking at least 2 days off between sessions.

Don't overdo. Two HIIT sessions a week is plenty, in addition to your other workouts. "It's easy to get carried away with interval training," Dalleck says. "But actually, we've found that simply adding 1 day a week of interval training to a moderate-intensity program yielded better gains in fitness than doing moderate-intensity exercise alone."

Use tools. You could wear a heart monitor so you know whether you're on track. Devices like that help you have more effective, safer workouts, Dalleck says.

4 HIIT Workouts

1. HIIT on a Bike

Cycling is a low-impact way to get your heart rate racing. Miele-Pasco recommends this pedal pusher:

Begin riding at a comfortable level.

Ride at this speed for 1 minute and 30 seconds.

Boost the intensity. Then pedal as fast as you can for 45 seconds.

Go back to your first speed.

Repeat.

Try to go for 20 minutes. Gradually increase your time and intensity. Don't have a stationary bike? Hit up a local track.

2. Tabata Squats

The Tabata method is named after a Japanese researcher who found that exercising in high-intensity bursts improves how your body burns energy. Young shares this squat set:

Stand with your feet a little wider than your hips. With your chest lifted, squat until your thighs are nearly parallel to the floor, arms raised in front of you as you sink down. Keep your weight on your heels.

Do as many of these body-weight squats as you can for 20 seconds.

Rest for 10 seconds.

Repeat 8 times.

Continued

3. Burpee-Run Intervals

How to do a burpee: Start standing. Squat down and place both hands on the floor. Jump your legs back into a plank position. Jump your legs back up to your hands. Then stand and do a vertical jump with your arms raised.

Young says for every 3 minutes, you should:

Do 10 burpees.

Run 400 meters.

Use any remaining time after the run as rest. Do 4 to 6 rounds.

4. HIIT Boxing Workout

Miele-Pascoe created this drill. You'll need a jump rope and a punching bag.

Jump rope for 1 minute. For the last 30 seconds, jump as fast as you can.

Do 40 crunches quickly.

Move on to 20 push-ups.

Do 15 jump squats -- lower into a squat position, jump up quickly, and go back to a squat. Repeat.

Rest for no less than 30 to 45 seconds.

Jump rope, same as above.

Hit the heavy bag for 1 minute.

Do 15 push-ups.

Go straight to 25 jumping jacks.

Finish with 25 crunches.

WebMD Feature Reviewed by Jennifer Robinson, MD on February 25, 2016

Sources

SOURCES:

The American Council on Exercise: "High-intensity Interval Training for Clinical Populations," "Bodyweight Squat," "Burn Calories: Supercharge the Squat Thrust."

Petrofsky, J. Journal of Applied Research, 2012.

Mike Young, PhD, owner and director of training, Athletic Lab Sports Performance Training Center, Cary, NC.

Laura Miele-Pasco, PhD, sport, fitness and recreation expert; professor, coaching education, University of Ohio online.

American College of Sports Medicine: "High-Intensity Interval Training."

Katie Dugdale, Hendersonville, NC.

Tabata, I. Medicine and Science in Sports Exercise, 1996.

Lance Dalleck, PhD, assistant professor of exercise and sport science, Western State Colorado University, Gunnison, CO.

# data[].attributes.attachment_link.title
High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.attachment_link.description
Things are about to get really intense. But just for a little while. It's called high-intensity interval training, or HIIT. You vary your pace or how hard you work, pushing your limits, and then drop back down to a more comfortable zone. Then you do it again -- rev it up, recover, and repeat.

# data[].attributes.headline
1.	High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.subject
1.	High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.body
7. "Once you’ve got the green light to hit the HIIT, heed these expert tips."

# data[].attributes.attachment_link.readable_text
Things are about to get really intense. But just for a little while.

It's called high-intensity interval training, or HIIT. You vary your pace or how hard you work, pushing your limits, and then drop back down to a more comfortable zone. Then you do it again -- rev it up, recover, and repeat.

The payoff: You'll torch calories far more than if you kept at a steady rate.

The catch? "HIIT can be tough, and it requires a lot of effort," says Mike Young, PhD, owner and founder of Athletic Lab Sports Performance Training Center in Cary, NC.

You're up for the challenge. Right?

How Hard Is It?

"High intensity means using as much energy as you can during exercise in a small amount of time," says Laura Miele-Pascoe, PhD, a professor of coaching education for Ohio University online.

Your cardio blasts should be 30 seconds to 5 minutes, depending on how fit you are. The goal is to get your heart rate up to 80% to 95% of its maximum rate.

You can make your workout short or long. Either way, you're going to feel it.

"You need to train hard enough that the workout is at least moderately uncomfortable," Young says. "If you're able to hold a conversation during the work periods, you're probably not training hard enough."

What It's Like

For Katie Dugdale of Hendersonville, NC, HIIT gave her energy that thyroid disease had sapped from her for years.

"I've never been a morning person," she says. "But about a year after I started, I realized... I was ready to get up and get moving every day."

Dugdale also started to lose the 50 pounds she'd gained during her four pregnancies. Her results inspired her husband, a runner.

"When he noticed the changes in me, he started incorporating some of the intense training exercises into his workouts," Dugdale says. "Pretty quickly, he dropped 40 pounds, and the struggles he'd been having with his sciatic nerve disappeared."

How to Push Yourself

"This type of exercise isn't for everyone," Miele-Pascoe says. For example, it's not for you if you have heart problems, she says. Ask your doctor first if you're not active now.

Continued

Once you've got the green light to hit the HIIT, heed these expert tips.

Take it slow. "Don't attempt exercises that you haven't built up to," Miele-Pascoe says. You need to learn the moves and manage how intense you make it. "Be mindful of how much to push yourself and when to refrain."

Let your body recover. "Because your body's working harder, it needs more time in between workouts for muscles to heal," says Lance Dalleck, PhD, an assistant professor of exercise and sport science at Western State Colorado University. Dalleck recommends taking at least 2 days off between sessions.

Don't overdo. Two HIIT sessions a week is plenty, in addition to your other workouts. "It's easy to get carried away with interval training," Dalleck says. "But actually, we've found that simply adding 1 day a week of interval training to a moderate-intensity program yielded better gains in fitness than doing moderate-intensity exercise alone."

Use tools. You could wear a heart monitor so you know whether you're on track. Devices like that help you have more effective, safer workouts, Dalleck says.

4 HIIT Workouts

1. HIIT on a Bike

Cycling is a low-impact way to get your heart rate racing. Miele-Pasco recommends this pedal pusher:

Begin riding at a comfortable level.

Ride at this speed for 1 minute and 30 seconds.

Boost the intensity. Then pedal as fast as you can for 45 seconds.

Go back to your first speed.

Repeat.

Try to go for 20 minutes. Gradually increase your time and intensity. Don't have a stationary bike? Hit up a local track.

2. Tabata Squats

The Tabata method is named after a Japanese researcher who found that exercising in high-intensity bursts improves how your body burns energy. Young shares this squat set:

Stand with your feet a little wider than your hips. With your chest lifted, squat until your thighs are nearly parallel to the floor, arms raised in front of you as you sink down. Keep your weight on your heels.

Do as many of these body-weight squats as you can for 20 seconds.

Rest for 10 seconds.

Repeat 8 times.

Continued

3. Burpee-Run Intervals

How to do a burpee: Start standing. Squat down and place both hands on the floor. Jump your legs back into a plank position. Jump your legs back up to your hands. Then stand and do a vertical jump with your arms raised.

Young says for every 3 minutes, you should:

Do 10 burpees.

Run 400 meters.

Use any remaining time after the run as rest. Do 4 to 6 rounds.

4. HIIT Boxing Workout

Miele-Pascoe created this drill. You'll need a jump rope and a punching bag.

Jump rope for 1 minute. For the last 30 seconds, jump as fast as you can.

Do 40 crunches quickly.

Move on to 20 push-ups.

Do 15 jump squats -- lower into a squat position, jump up quickly, and go back to a squat. Repeat.

Rest for no less than 30 to 45 seconds.

Jump rope, same as above.

Hit the heavy bag for 1 minute.

Do 15 push-ups.

Go straight to 25 jumping jacks.

Finish with 25 crunches.

WebMD Feature Reviewed by Jennifer Robinson, MD on February 25, 2016

Sources

SOURCES:

The American Council on Exercise: "High-intensity Interval Training for Clinical Populations," "Bodyweight Squat," "Burn Calories: Supercharge the Squat Thrust."

Petrofsky, J. Journal of Applied Research, 2012.

Mike Young, PhD, owner and director of training, Athletic Lab Sports Performance Training Center, Cary, NC.

Laura Miele-Pasco, PhD, sport, fitness and recreation expert; professor, coaching education, University of Ohio online.

American College of Sports Medicine: "High-Intensity Interval Training."

Katie Dugdale, Hendersonville, NC.

Tabata, I. Medicine and Science in Sports Exercise, 1996.

Lance Dalleck, PhD, assistant professor of exercise and sport science, Western State Colorado University, Gunnison, CO.

# data[].attributes.attachment_link.title
High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.attachment_link.description
Things are about to get really intense. But just for a little while. It's called high-intensity interval training, or HIIT. You vary your pace or how hard you work, pushing your limits, and then drop back down to a more comfortable zone. Then you do it again -- rev it up, recover, and repeat.

# data[].attributes.headline
1.	High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.subject
1.	High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.body
8. "HIIT Workouts"
-"HIIT on a Bike"
-"Tabata Squats "
-"Burpee-Run Intervals "
-"HIIT Boxing Workout"

# data[].attributes.attachment_link.readable_text
Things are about to get really intense. But just for a little while.

It's called high-intensity interval training, or HIIT. You vary your pace or how hard you work, pushing your limits, and then drop back down to a more comfortable zone. Then you do it again -- rev it up, recover, and repeat.

The payoff: You'll torch calories far more than if you kept at a steady rate.

The catch? "HIIT can be tough, and it requires a lot of effort," says Mike Young, PhD, owner and founder of Athletic Lab Sports Performance Training Center in Cary, NC.

You're up for the challenge. Right?

How Hard Is It?

"High intensity means using as much energy as you can during exercise in a small amount of time," says Laura Miele-Pascoe, PhD, a professor of coaching education for Ohio University online.

Your cardio blasts should be 30 seconds to 5 minutes, depending on how fit you are. The goal is to get your heart rate up to 80% to 95% of its maximum rate.

You can make your workout short or long. Either way, you're going to feel it.

"You need to train hard enough that the workout is at least moderately uncomfortable," Young says. "If you're able to hold a conversation during the work periods, you're probably not training hard enough."

What It's Like

For Katie Dugdale of Hendersonville, NC, HIIT gave her energy that thyroid disease had sapped from her for years.

"I've never been a morning person," she says. "But about a year after I started, I realized... I was ready to get up and get moving every day."

Dugdale also started to lose the 50 pounds she'd gained during her four pregnancies. Her results inspired her husband, a runner.

"When he noticed the changes in me, he started incorporating some of the intense training exercises into his workouts," Dugdale says. "Pretty quickly, he dropped 40 pounds, and the struggles he'd been having with his sciatic nerve disappeared."

How to Push Yourself

"This type of exercise isn't for everyone," Miele-Pascoe says. For example, it's not for you if you have heart problems, she says. Ask your doctor first if you're not active now.

Continued

Once you've got the green light to hit the HIIT, heed these expert tips.

Take it slow. "Don't attempt exercises that you haven't built up to," Miele-Pascoe says. You need to learn the moves and manage how intense you make it. "Be mindful of how much to push yourself and when to refrain."

Let your body recover. "Because your body's working harder, it needs more time in between workouts for muscles to heal," says Lance Dalleck, PhD, an assistant professor of exercise and sport science at Western State Colorado University. Dalleck recommends taking at least 2 days off between sessions.

Don't overdo. Two HIIT sessions a week is plenty, in addition to your other workouts. "It's easy to get carried away with interval training," Dalleck says. "But actually, we've found that simply adding 1 day a week of interval training to a moderate-intensity program yielded better gains in fitness than doing moderate-intensity exercise alone."

Use tools. You could wear a heart monitor so you know whether you're on track. Devices like that help you have more effective, safer workouts, Dalleck says.

4 HIIT Workouts

1. HIIT on a Bike

Cycling is a low-impact way to get your heart rate racing. Miele-Pasco recommends this pedal pusher:

Begin riding at a comfortable level.

Ride at this speed for 1 minute and 30 seconds.

Boost the intensity. Then pedal as fast as you can for 45 seconds.

Go back to your first speed.

Repeat.

Try to go for 20 minutes. Gradually increase your time and intensity. Don't have a stationary bike? Hit up a local track.

2. Tabata Squats

The Tabata method is named after a Japanese researcher who found that exercising in high-intensity bursts improves how your body burns energy. Young shares this squat set:

Stand with your feet a little wider than your hips. With your chest lifted, squat until your thighs are nearly parallel to the floor, arms raised in front of you as you sink down. Keep your weight on your heels.

Do as many of these body-weight squats as you can for 20 seconds.

Rest for 10 seconds.

Repeat 8 times.

Continued

3. Burpee-Run Intervals

How to do a burpee: Start standing. Squat down and place both hands on the floor. Jump your legs back into a plank position. Jump your legs back up to your hands. Then stand and do a vertical jump with your arms raised.

Young says for every 3 minutes, you should:

Do 10 burpees.

Run 400 meters.

Use any remaining time after the run as rest. Do 4 to 6 rounds.

4. HIIT Boxing Workout

Miele-Pascoe created this drill. You'll need a jump rope and a punching bag.

Jump rope for 1 minute. For the last 30 seconds, jump as fast as you can.

Do 40 crunches quickly.

Move on to 20 push-ups.

Do 15 jump squats -- lower into a squat position, jump up quickly, and go back to a squat. Repeat.

Rest for no less than 30 to 45 seconds.

Jump rope, same as above.

Hit the heavy bag for 1 minute.

Do 15 push-ups.

Go straight to 25 jumping jacks.

Finish with 25 crunches.

WebMD Feature Reviewed by Jennifer Robinson, MD on February 25, 2016

Sources

SOURCES:

The American Council on Exercise: "High-intensity Interval Training for Clinical Populations," "Bodyweight Squat," "Burn Calories: Supercharge the Squat Thrust."

Petrofsky, J. Journal of Applied Research, 2012.

Mike Young, PhD, owner and director of training, Athletic Lab Sports Performance Training Center, Cary, NC.

Laura Miele-Pasco, PhD, sport, fitness and recreation expert; professor, coaching education, University of Ohio online.

American College of Sports Medicine: "High-Intensity Interval Training."

Katie Dugdale, Hendersonville, NC.

Tabata, I. Medicine and Science in Sports Exercise, 1996.

Lance Dalleck, PhD, assistant professor of exercise and sport science, Western State Colorado University, Gunnison, CO.

# data[].attributes.attachment_link.title
High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.attachment_link.description
Things are about to get really intense. But just for a little while. It's called high-intensity interval training, or HIIT. You vary your pace or how hard you work, pushing your limits, and then drop back down to a more comfortable zone. Then you do it again -- rev it up, recover, and repeat.

# data[].attributes.headline
1.	High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.subject
1.	High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.body
6." This type of exercise isn't for everyone"

# data[].attributes.attachment_link.readable_text
Things are about to get really intense. But just for a little while.

It's called high-intensity interval training, or HIIT. You vary your pace or how hard you work, pushing your limits, and then drop back down to a more comfortable zone. Then you do it again -- rev it up, recover, and repeat.

The payoff: You'll torch calories far more than if you kept at a steady rate.

The catch? "HIIT can be tough, and it requires a lot of effort," says Mike Young, PhD, owner and founder of Athletic Lab Sports Performance Training Center in Cary, NC.

You're up for the challenge. Right?

How Hard Is It?

"High intensity means using as much energy as you can during exercise in a small amount of time," says Laura Miele-Pascoe, PhD, a professor of coaching education for Ohio University online.

Your cardio blasts should be 30 seconds to 5 minutes, depending on how fit you are. The goal is to get your heart rate up to 80% to 95% of its maximum rate.

You can make your workout short or long. Either way, you're going to feel it.

"You need to train hard enough that the workout is at least moderately uncomfortable," Young says. "If you're able to hold a conversation during the work periods, you're probably not training hard enough."

What It's Like

For Katie Dugdale of Hendersonville, NC, HIIT gave her energy that thyroid disease had sapped from her for years.

"I've never been a morning person," she says. "But about a year after I started, I realized... I was ready to get up and get moving every day."

Dugdale also started to lose the 50 pounds she'd gained during her four pregnancies. Her results inspired her husband, a runner.

"When he noticed the changes in me, he started incorporating some of the intense training exercises into his workouts," Dugdale says. "Pretty quickly, he dropped 40 pounds, and the struggles he'd been having with his sciatic nerve disappeared."

How to Push Yourself

"This type of exercise isn't for everyone," Miele-Pascoe says. For example, it's not for you if you have heart problems, she says. Ask your doctor first if you're not active now.

Continued

Once you've got the green light to hit the HIIT, heed these expert tips.

Take it slow. "Don't attempt exercises that you haven't built up to," Miele-Pascoe says. You need to learn the moves and manage how intense you make it. "Be mindful of how much to push yourself and when to refrain."

Let your body recover. "Because your body's working harder, it needs more time in between workouts for muscles to heal," says Lance Dalleck, PhD, an assistant professor of exercise and sport science at Western State Colorado University. Dalleck recommends taking at least 2 days off between sessions.

Don't overdo. Two HIIT sessions a week is plenty, in addition to your other workouts. "It's easy to get carried away with interval training," Dalleck says. "But actually, we've found that simply adding 1 day a week of interval training to a moderate-intensity program yielded better gains in fitness than doing moderate-intensity exercise alone."

Use tools. You could wear a heart monitor so you know whether you're on track. Devices like that help you have more effective, safer workouts, Dalleck says.

4 HIIT Workouts

1. HIIT on a Bike

Cycling is a low-impact way to get your heart rate racing. Miele-Pasco recommends this pedal pusher:

Begin riding at a comfortable level.

Ride at this speed for 1 minute and 30 seconds.

Boost the intensity. Then pedal as fast as you can for 45 seconds.

Go back to your first speed.

Repeat.

Try to go for 20 minutes. Gradually increase your time and intensity. Don't have a stationary bike? Hit up a local track.

2. Tabata Squats

The Tabata method is named after a Japanese researcher who found that exercising in high-intensity bursts improves how your body burns energy. Young shares this squat set:

Stand with your feet a little wider than your hips. With your chest lifted, squat until your thighs are nearly parallel to the floor, arms raised in front of you as you sink down. Keep your weight on your heels.

Do as many of these body-weight squats as you can for 20 seconds.

Rest for 10 seconds.

Repeat 8 times.

Continued

3. Burpee-Run Intervals

How to do a burpee: Start standing. Squat down and place both hands on the floor. Jump your legs back into a plank position. Jump your legs back up to your hands. Then stand and do a vertical jump with your arms raised.

Young says for every 3 minutes, you should:

Do 10 burpees.

Run 400 meters.

Use any remaining time after the run as rest. Do 4 to 6 rounds.

4. HIIT Boxing Workout

Miele-Pascoe created this drill. You'll need a jump rope and a punching bag.

Jump rope for 1 minute. For the last 30 seconds, jump as fast as you can.

Do 40 crunches quickly.

Move on to 20 push-ups.

Do 15 jump squats -- lower into a squat position, jump up quickly, and go back to a squat. Repeat.

Rest for no less than 30 to 45 seconds.

Jump rope, same as above.

Hit the heavy bag for 1 minute.

Do 15 push-ups.

Go straight to 25 jumping jacks.

Finish with 25 crunches.

WebMD Feature Reviewed by Jennifer Robinson, MD on February 25, 2016

Sources

SOURCES:

The American Council on Exercise: "High-intensity Interval Training for Clinical Populations," "Bodyweight Squat," "Burn Calories: Supercharge the Squat Thrust."

Petrofsky, J. Journal of Applied Research, 2012.

Mike Young, PhD, owner and director of training, Athletic Lab Sports Performance Training Center, Cary, NC.

Laura Miele-Pasco, PhD, sport, fitness and recreation expert; professor, coaching education, University of Ohio online.

American College of Sports Medicine: "High-Intensity Interval Training."

Katie Dugdale, Hendersonville, NC.

Tabata, I. Medicine and Science in Sports Exercise, 1996.

Lance Dalleck, PhD, assistant professor of exercise and sport science, Western State Colorado University, Gunnison, CO.

# data[].attributes.attachment_link.title
High-Intensity Workouts: Burn Calories Better, Longer

# data[].attributes.attachment_link.description
Things are about to get really intense. But just for a little while. It's called high-intensity interval training, or HIIT. You vary your pace or how hard you work, pushing your limits, and then drop back down to a more comfortable zone. Then you do it again -- rev it up, recover, and repeat.

# data[].attributes.headline
2. You Asked: Is Intense Exercise Better For Your Health?

# data[].attributes.subject
2. You Asked: Is Intense Exercise Better For Your Health?

# data[].attributes.body
1. "Fitness and health, while closely related, are not always aligned. Research is now finding that you don’t have to put yourself through punishing workouts in order to optimize your health."

# data[].attributes.attachment_link.title
You Asked: Is Intense Exercise Better For Your Health?

# data[].attributes.attachment_link.description
A vigorous, high-intensity workout is great. But easy or moderate exercise, like walking, may offer more bang for your burn.

# data[].attributes.headline
2.	You Asked: Is Intense Exercise Better For Your Health?

# data[].attributes.subject
2.	You Asked: Is Intense Exercise Better For Your Health?

# data[].attributes.body
2. “The more moderate exercise people do, the more their cardiovascular health improves and their mortality risk drops.”

# data[].attributes.attachment_link.title
You Asked: Is Intense Exercise Better For Your Health?

# data[].attributes.attachment_link.description
A vigorous, high-intensity workout is great. But easy or moderate exercise, like walking, may offer more bang for your burn.

# data[].attributes.headline
2.	You Asked: Is Intense Exercise Better For Your Health? 

# data[].attributes.subject
2.	You Asked: Is Intense Exercise Better For Your Health? 

# data[].attributes.body
3. "”This sort of thinking ( exercise has to be excruciating in order to provide big benefits. ) leads people who can’t stick with regular rigorous workouts to think of themselves as failures, and in some cases to give up on exercise altogether"  says Michelle Segar.”

# data[].attributes.attachment_link.title
You Asked: Is Intense Exercise Better For Your Health?

# data[].attributes.attachment_link.description
A vigorous, high-intensity workout is great. But easy or moderate exercise, like walking, may offer more bang for your burn.

# data[].attributes.headline
2.	You Asked: Is Intense Exercise Better For Your Health?  

# data[].attributes.subject
2.	You Asked: Is Intense Exercise Better For Your Health?  

# data[].attributes.body
4. “A new study of Segar”

# data[].attributes.attachment_link.title
You Asked: Is Intense Exercise Better For Your Health?

# data[].attributes.attachment_link.description
A vigorous, high-intensity workout is great. But easy or moderate exercise, like walking, may offer more bang for your burn.

# data[].attributes.headline
2.	You Asked: Is Intense Exercise Better For Your Health? 

# data[].attributes.subject
2.	You Asked: Is Intense Exercise Better For Your Health? 

# data[].attributes.body
5. “"Continue to get benefits from exercise, but the returns are increasingly diminished" says Catrine Tudor-Locke”

# data[].attributes.attachment_link.title
You Asked: Is Intense Exercise Better For Your Health?

# data[].attributes.attachment_link.description
A vigorous, high-intensity workout is great. But easy or moderate exercise, like walking, may offer more bang for your burn.

# data[].attributes.headline
3. 9 adverse health effects of too much exercise

# data[].attributes.subject
3. 9 adverse health effects of too much exercise

# data[].attributes.body
1.  "Hormonal dysfunction.
Overtraining exerts a negative effect on the stress hormones cortisol and epinephrine. This hormonal imbalance can lead to emotional lability, trouble with concentration, bouts of irritability, depression, and difficulty with sleep".

# data[].attributes.attachment_link.readable_text
The American Heart Association (AHA) recommends that adults engage in either ≥ 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous aerobic exercise, or a combination of the two, with activity spread throughout the week, for optimal overall health and well-being. Maintaining a physically active lifestyle has been to offer a number of health benefits, including increased productivity, improved sleep, reduced stress, greater heart health, and enhanced immune system support. On the flip side, too much exercise can have serious detrimental effects on your health.

Treatment options for compulsive overtraining and associated eating disorders include cognitive-behavioral therapy, antidepressant drugs, and support groups.

If you find yourself exceeding 300 minutes of exercise a week, you could be pushing yourself to physical "burnout," and may be jeopardizing your health. Let's take a closer look at physical "burnout," or overtraining syndrome (OTS), and some of its associated health consequences.

Physical 'burnout'

Exercise volume starts as a dose-response relationship, with increased exposure leading to more health benefits. However, a tipping point exists, beyond which too much exercise is more detrimental than beneficial. This tipping point can be reached with either too much exercise without proper recovery or chronic underfueling.

"This tipping point is known as [OTS] and, in short, leads to a decrement in fitness level and possibly injury," the American Council on Exercise (ACE). "Whether you are male or female, you are equally at risk for OTS, so recognizing the early signs and combating them can prevent detrimental fitness and health outcomes."

OTS is a maladaptive response to training, and represents an imbalance between training and recovery. As mentioned, it's akin to physical "burnout." Those who have a stressful occupation-such as a physician-and engage in intensive training are at high risk for OTS.

Importantly, people who overtrain often feel guilty or anxious if they are not exercising. Thus, these individuals may continue to exercise even if they are sick or injured, which can be absolutely detrimental to health. Some people with OTS may even skip work or social events to exercise.

Adverse health effects linked to OTS

Hormonal dysfunction. Overtraining exerts a negative effect on the stress hormones cortisol and epinephrine. This hormonal imbalance can lead to emotional lability, trouble with concentration, bouts of irritability, depression, and difficulty with sleep..

Anorexia. Hormone imbalance also impacts hunger and satiety processes in the body. Although increased exercise should boost hunger, excess exercise can do the opposite. Consequently, weight loss can become a serious issue in those who overtrain.

Rhabdomyolysis. Some degree of rhabdomyolysis may be expected with certain types of very intense exercise. But, with OTS, high levels of rhabdomyolysis can lead to renal failure.

Impaired metabolism . Low-energy availability over a long period of time can negatively affect various organ systems and lead to iron deficiency anemia, low testosterone levels in men, and low bone density.

Poor immunity. Overtraining can wear down the immune system, making it harder to stave off infections like upper respiratory infections.

Increased cardiovascular stress. With overtraining, even simple workouts become more effortful. Specifically, baseline heart rate rises in those who experience OTS, and it can be difficult for heart rate to return to normal after exercising, with longer periods of rest needed.

Decreased performance. One of the cardinal signs of overtraining is decreased athletic performance, regardless of increased training intensity or volume. This performance decrease can be related to impaired agility, slower reaction times, reduced running speeds, and decreased strength/endurance. To boot, overtraining can lead to loss of motivation.

Fatigue . Excessive fatigue accretes in your system when you don't have time to properly recover from continual exercise and refuel. Moreover, if you're exercising too much and constantly expending calories, "low energy availability" can result, which is due to the body depleting its own energy stores.

Chronic injury. Muscle and joint overutilization eventually lead to full-time aches and pains. If these injuries persist for more than 2 weeks, as can happen with OTS, the injury may be substantial and warrant medical attention.

No diagnostic test exists for OTS per se, and suspicion is based on history and symptoms. If you suspect OTS, take a break for a week or two and see if you still have signs and symptoms. Treatment options for compulsive overtraining and associated eating disorders include cognitive-behavioral therapy, antidepressant drugs, and support groups.

Finally, to prevent OTS, follow a periodized training program that specifically dedicates time to recovery and rest.

# data[].attributes.attachment_link.title
9 adverse health effects of too much exercise | MDLinx

# data[].attributes.attachment_link.description
The American Heart Association (AHA) recommends that adults engage in either ≥ 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous aerobic exercise, or a combination of the two, with activity spread throughout the week, for optimal overall health and well-being.

# data[].attributes.headline
3. 9 adverse health effects of too much exercise

# data[].attributes.subject
3. 9 adverse health effects of too much exercise

# data[].attributes.body
4. "Impaired metabolism.
Low-energy availability over a long period of time can negatively affect various organ systems and lead to iron deficiency anemia, low testosterone levels in men, and low bone density".

# data[].attributes.attachment_link.readable_text
The American Heart Association (AHA) recommends that adults engage in either ≥ 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous aerobic exercise, or a combination of the two, with activity spread throughout the week, for optimal overall health and well-being. Maintaining a physically active lifestyle has been to offer a number of health benefits, including increased productivity, improved sleep, reduced stress, greater heart health, and enhanced immune system support. On the flip side, too much exercise can have serious detrimental effects on your health.

Treatment options for compulsive overtraining and associated eating disorders include cognitive-behavioral therapy, antidepressant drugs, and support groups.

If you find yourself exceeding 300 minutes of exercise a week, you could be pushing yourself to physical "burnout," and may be jeopardizing your health. Let's take a closer look at physical "burnout," or overtraining syndrome (OTS), and some of its associated health consequences.

Physical 'burnout'

Exercise volume starts as a dose-response relationship, with increased exposure leading to more health benefits. However, a tipping point exists, beyond which too much exercise is more detrimental than beneficial. This tipping point can be reached with either too much exercise without proper recovery or chronic underfueling.

"This tipping point is known as [OTS] and, in short, leads to a decrement in fitness level and possibly injury," the American Council on Exercise (ACE). "Whether you are male or female, you are equally at risk for OTS, so recognizing the early signs and combating them can prevent detrimental fitness and health outcomes."

OTS is a maladaptive response to training, and represents an imbalance between training and recovery. As mentioned, it's akin to physical "burnout." Those who have a stressful occupation-such as a physician-and engage in intensive training are at high risk for OTS.

Importantly, people who overtrain often feel guilty or anxious if they are not exercising. Thus, these individuals may continue to exercise even if they are sick or injured, which can be absolutely detrimental to health. Some people with OTS may even skip work or social events to exercise.

Adverse health effects linked to OTS

Hormonal dysfunction. Overtraining exerts a negative effect on the stress hormones cortisol and epinephrine. This hormonal imbalance can lead to emotional lability, trouble with concentration, bouts of irritability, depression, and difficulty with sleep..

Anorexia. Hormone imbalance also impacts hunger and satiety processes in the body. Although increased exercise should boost hunger, excess exercise can do the opposite. Consequently, weight loss can become a serious issue in those who overtrain.

Rhabdomyolysis. Some degree of rhabdomyolysis may be expected with certain types of very intense exercise. But, with OTS, high levels of rhabdomyolysis can lead to renal failure.

Impaired metabolism . Low-energy availability over a long period of time can negatively affect various organ systems and lead to iron deficiency anemia, low testosterone levels in men, and low bone density.

Poor immunity. Overtraining can wear down the immune system, making it harder to stave off infections like upper respiratory infections.

Increased cardiovascular stress. With overtraining, even simple workouts become more effortful. Specifically, baseline heart rate rises in those who experience OTS, and it can be difficult for heart rate to return to normal after exercising, with longer periods of rest needed.

Decreased performance. One of the cardinal signs of overtraining is decreased athletic performance, regardless of increased training intensity or volume. This performance decrease can be related to impaired agility, slower reaction times, reduced running speeds, and decreased strength/endurance. To boot, overtraining can lead to loss of motivation.

Fatigue . Excessive fatigue accretes in your system when you don't have time to properly recover from continual exercise and refuel. Moreover, if you're exercising too much and constantly expending calories, "low energy availability" can result, which is due to the body depleting its own energy stores.

Chronic injury. Muscle and joint overutilization eventually lead to full-time aches and pains. If these injuries persist for more than 2 weeks, as can happen with OTS, the injury may be substantial and warrant medical attention.

No diagnostic test exists for OTS per se, and suspicion is based on history and symptoms. If you suspect OTS, take a break for a week or two and see if you still have signs and symptoms. Treatment options for compulsive overtraining and associated eating disorders include cognitive-behavioral therapy, antidepressant drugs, and support groups.

Finally, to prevent OTS, follow a periodized training program that specifically dedicates time to recovery and rest.

# data[].attributes.attachment_link.title
9 adverse health effects of too much exercise | MDLinx

# data[].attributes.attachment_link.description
The American Heart Association (AHA) recommends that adults engage in either ≥ 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous aerobic exercise, or a combination of the two, with activity spread throughout the week, for optimal overall health and well-being.

# data[].attributes.headline
3. 9 adverse health effects of too much exercise

# data[].attributes.subject
3. 9 adverse health effects of too much exercise

# data[].attributes.body
2. "Anorexia.
Hormone imbalance also impacts hunger and satiety processes in the body. Although increased exercise should boost hunger, excess exercise can do the opposite. Consequently, weight loss can become a serious issue in those who overtrain".

# data[].attributes.attachment_link.readable_text
The American Heart Association (AHA) recommends that adults engage in either ≥ 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous aerobic exercise, or a combination of the two, with activity spread throughout the week, for optimal overall health and well-being. Maintaining a physically active lifestyle has been to offer a number of health benefits, including increased productivity, improved sleep, reduced stress, greater heart health, and enhanced immune system support. On the flip side, too much exercise can have serious detrimental effects on your health.

Treatment options for compulsive overtraining and associated eating disorders include cognitive-behavioral therapy, antidepressant drugs, and support groups.

If you find yourself exceeding 300 minutes of exercise a week, you could be pushing yourself to physical "burnout," and may be jeopardizing your health. Let's take a closer look at physical "burnout," or overtraining syndrome (OTS), and some of its associated health consequences.

Physical 'burnout'

Exercise volume starts as a dose-response relationship, with increased exposure leading to more health benefits. However, a tipping point exists, beyond which too much exercise is more detrimental than beneficial. This tipping point can be reached with either too much exercise without proper recovery or chronic underfueling.

"This tipping point is known as [OTS] and, in short, leads to a decrement in fitness level and possibly injury," the American Council on Exercise (ACE). "Whether you are male or female, you are equally at risk for OTS, so recognizing the early signs and combating them can prevent detrimental fitness and health outcomes."

OTS is a maladaptive response to training, and represents an imbalance between training and recovery. As mentioned, it's akin to physical "burnout." Those who have a stressful occupation-such as a physician-and engage in intensive training are at high risk for OTS.

Importantly, people who overtrain often feel guilty or anxious if they are not exercising. Thus, these individuals may continue to exercise even if they are sick or injured, which can be absolutely detrimental to health. Some people with OTS may even skip work or social events to exercise.

Adverse health effects linked to OTS

Hormonal dysfunction. Overtraining exerts a negative effect on the stress hormones cortisol and epinephrine. This hormonal imbalance can lead to emotional lability, trouble with concentration, bouts of irritability, depression, and difficulty with sleep..

Anorexia. Hormone imbalance also impacts hunger and satiety processes in the body. Although increased exercise should boost hunger, excess exercise can do the opposite. Consequently, weight loss can become a serious issue in those who overtrain.

Rhabdomyolysis. Some degree of rhabdomyolysis may be expected with certain types of very intense exercise. But, with OTS, high levels of rhabdomyolysis can lead to renal failure.

Impaired metabolism . Low-energy availability over a long period of time can negatively affect various organ systems and lead to iron deficiency anemia, low testosterone levels in men, and low bone density.

Poor immunity. Overtraining can wear down the immune system, making it harder to stave off infections like upper respiratory infections.

Increased cardiovascular stress. With overtraining, even simple workouts become more effortful. Specifically, baseline heart rate rises in those who experience OTS, and it can be difficult for heart rate to return to normal after exercising, with longer periods of rest needed.

Decreased performance. One of the cardinal signs of overtraining is decreased athletic performance, regardless of increased training intensity or volume. This performance decrease can be related to impaired agility, slower reaction times, reduced running speeds, and decreased strength/endurance. To boot, overtraining can lead to loss of motivation.

Fatigue . Excessive fatigue accretes in your system when you don't have time to properly recover from continual exercise and refuel. Moreover, if you're exercising too much and constantly expending calories, "low energy availability" can result, which is due to the body depleting its own energy stores.

Chronic injury. Muscle and joint overutilization eventually lead to full-time aches and pains. If these injuries persist for more than 2 weeks, as can happen with OTS, the injury may be substantial and warrant medical attention.

No diagnostic test exists for OTS per se, and suspicion is based on history and symptoms. If you suspect OTS, take a break for a week or two and see if you still have signs and symptoms. Treatment options for compulsive overtraining and associated eating disorders include cognitive-behavioral therapy, antidepressant drugs, and support groups.

Finally, to prevent OTS, follow a periodized training program that specifically dedicates time to recovery and rest.

# data[].attributes.attachment_link.title
9 adverse health effects of too much exercise | MDLinx

# data[].attributes.attachment_link.description
The American Heart Association (AHA) recommends that adults engage in either ≥ 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous aerobic exercise, or a combination of the two, with activity spread throughout the week, for optimal overall health and well-being.

# data[].attributes.headline
3. 9 adverse health effects of too much exercise

# data[].attributes.subject
3. 9 adverse health effects of too much exercise

# data[].attributes.body
3. "Rhabdomyolysis.
Some degree of rhabdomyolysis may be expected with certain types of very intense exercise. But, with OTS, high levels of rhabdomyolysis can lead to renal failure".

# data[].attributes.attachment_link.readable_text
The American Heart Association (AHA) recommends that adults engage in either ≥ 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous aerobic exercise, or a combination of the two, with activity spread throughout the week, for optimal overall health and well-being. Maintaining a physically active lifestyle has been to offer a number of health benefits, including increased productivity, improved sleep, reduced stress, greater heart health, and enhanced immune system support. On the flip side, too much exercise can have serious detrimental effects on your health.

Treatment options for compulsive overtraining and associated eating disorders include cognitive-behavioral therapy, antidepressant drugs, and support groups.

If you find yourself exceeding 300 minutes of exercise a week, you could be pushing yourself to physical "burnout," and may be jeopardizing your health. Let's take a closer look at physical "burnout," or overtraining syndrome (OTS), and some of its associated health consequences.

Physical 'burnout'

Exercise volume starts as a dose-response relationship, with increased exposure leading to more health benefits. However, a tipping point exists, beyond which too much exercise is more detrimental than beneficial. This tipping point can be reached with either too much exercise without proper recovery or chronic underfueling.

"This tipping point is known as [OTS] and, in short, leads to a decrement in fitness level and possibly injury," the American Council on Exercise (ACE). "Whether you are male or female, you are equally at risk for OTS, so recognizing the early signs and combating them can prevent detrimental fitness and health outcomes."

OTS is a maladaptive response to training, and represents an imbalance between training and recovery. As mentioned, it's akin to physical "burnout." Those who have a stressful occupation-such as a physician-and engage in intensive training are at high risk for OTS.

Importantly, people who overtrain often feel guilty or anxious if they are not exercising. Thus, these individuals may continue to exercise even if they are sick or injured, which can be absolutely detrimental to health. Some people with OTS may even skip work or social events to exercise.

Adverse health effects linked to OTS

Hormonal dysfunction. Overtraining exerts a negative effect on the stress hormones cortisol and epinephrine. This hormonal imbalance can lead to emotional lability, trouble with concentration, bouts of irritability, depression, and difficulty with sleep..

Anorexia. Hormone imbalance also impacts hunger and satiety processes in the body. Although increased exercise should boost hunger, excess exercise can do the opposite. Consequently, weight loss can become a serious issue in those who overtrain.

Rhabdomyolysis. Some degree of rhabdomyolysis may be expected with certain types of very intense exercise. But, with OTS, high levels of rhabdomyolysis can lead to renal failure.

Impaired metabolism . Low-energy availability over a long period of time can negatively affect various organ systems and lead to iron deficiency anemia, low testosterone levels in men, and low bone density.

Poor immunity. Overtraining can wear down the immune system, making it harder to stave off infections like upper respiratory infections.

Increased cardiovascular stress. With overtraining, even simple workouts become more effortful. Specifically, baseline heart rate rises in those who experience OTS, and it can be difficult for heart rate to return to normal after exercising, with longer periods of rest needed.

Decreased performance. One of the cardinal signs of overtraining is decreased athletic performance, regardless of increased training intensity or volume. This performance decrease can be related to impaired agility, slower reaction times, reduced running speeds, and decreased strength/endurance. To boot, overtraining can lead to loss of motivation.

Fatigue . Excessive fatigue accretes in your system when you don't have time to properly recover from continual exercise and refuel. Moreover, if you're exercising too much and constantly expending calories, "low energy availability" can result, which is due to the body depleting its own energy stores.

Chronic injury. Muscle and joint overutilization eventually lead to full-time aches and pains. If these injuries persist for more than 2 weeks, as can happen with OTS, the injury may be substantial and warrant medical attention.

No diagnostic test exists for OTS per se, and suspicion is based on history and symptoms. If you suspect OTS, take a break for a week or two and see if you still have signs and symptoms. Treatment options for compulsive overtraining and associated eating disorders include cognitive-behavioral therapy, antidepressant drugs, and support groups.

Finally, to prevent OTS, follow a periodized training program that specifically dedicates time to recovery and rest.

# data[].attributes.attachment_link.title
9 adverse health effects of too much exercise | MDLinx

# data[].attributes.attachment_link.description
The American Heart Association (AHA) recommends that adults engage in either ≥ 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous aerobic exercise, or a combination of the two, with activity spread throughout the week, for optimal overall health and well-being.

# data[].attributes.headline
3. 9 adverse health effects of too much exercise

# data[].attributes.subject
3. 9 adverse health effects of too much exercise

# data[].attributes.body
5. "Increased cardiovascular stress.
With overtraining, even simple workouts become more effortful. Specifically, baseline heart rate rises in those who experience OTS, and it can be difficult for heart rate to return to normal after exercising, with longer periods of rest needed".

# data[].attributes.attachment_link.readable_text
The American Heart Association (AHA) recommends that adults engage in either ≥ 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous aerobic exercise, or a combination of the two, with activity spread throughout the week, for optimal overall health and well-being. Maintaining a physically active lifestyle has been to offer a number of health benefits, including increased productivity, improved sleep, reduced stress, greater heart health, and enhanced immune system support. On the flip side, too much exercise can have serious detrimental effects on your health.

Treatment options for compulsive overtraining and associated eating disorders include cognitive-behavioral therapy, antidepressant drugs, and support groups.

If you find yourself exceeding 300 minutes of exercise a week, you could be pushing yourself to physical "burnout," and may be jeopardizing your health. Let's take a closer look at physical "burnout," or overtraining syndrome (OTS), and some of its associated health consequences.

Physical 'burnout'

Exercise volume starts as a dose-response relationship, with increased exposure leading to more health benefits. However, a tipping point exists, beyond which too much exercise is more detrimental than beneficial. This tipping point can be reached with either too much exercise without proper recovery or chronic underfueling.

"This tipping point is known as [OTS] and, in short, leads to a decrement in fitness level and possibly injury," the American Council on Exercise (ACE). "Whether you are male or female, you are equally at risk for OTS, so recognizing the early signs and combating them can prevent detrimental fitness and health outcomes."

OTS is a maladaptive response to training, and represents an imbalance between training and recovery. As mentioned, it's akin to physical "burnout." Those who have a stressful occupation-such as a physician-and engage in intensive training are at high risk for OTS.

Importantly, people who overtrain often feel guilty or anxious if they are not exercising. Thus, these individuals may continue to exercise even if they are sick or injured, which can be absolutely detrimental to health. Some people with OTS may even skip work or social events to exercise.

Adverse health effects linked to OTS

Hormonal dysfunction. Overtraining exerts a negative effect on the stress hormones cortisol and epinephrine. This hormonal imbalance can lead to emotional lability, trouble with concentration, bouts of irritability, depression, and difficulty with sleep..

Anorexia. Hormone imbalance also impacts hunger and satiety processes in the body. Although increased exercise should boost hunger, excess exercise can do the opposite. Consequently, weight loss can become a serious issue in those who overtrain.

Rhabdomyolysis. Some degree of rhabdomyolysis may be expected with certain types of very intense exercise. But, with OTS, high levels of rhabdomyolysis can lead to renal failure.

Impaired metabolism . Low-energy availability over a long period of time can negatively affect various organ systems and lead to iron deficiency anemia, low testosterone levels in men, and low bone density.

Poor immunity. Overtraining can wear down the immune system, making it harder to stave off infections like upper respiratory infections.

Increased cardiovascular stress. With overtraining, even simple workouts become more effortful. Specifically, baseline heart rate rises in those who experience OTS, and it can be difficult for heart rate to return to normal after exercising, with longer periods of rest needed.

Decreased performance. One of the cardinal signs of overtraining is decreased athletic performance, regardless of increased training intensity or volume. This performance decrease can be related to impaired agility, slower reaction times, reduced running speeds, and decreased strength/endurance. To boot, overtraining can lead to loss of motivation.

Fatigue . Excessive fatigue accretes in your system when you don't have time to properly recover from continual exercise and refuel. Moreover, if you're exercising too much and constantly expending calories, "low energy availability" can result, which is due to the body depleting its own energy stores.

Chronic injury. Muscle and joint overutilization eventually lead to full-time aches and pains. If these injuries persist for more than 2 weeks, as can happen with OTS, the injury may be substantial and warrant medical attention.

No diagnostic test exists for OTS per se, and suspicion is based on history and symptoms. If you suspect OTS, take a break for a week or two and see if you still have signs and symptoms. Treatment options for compulsive overtraining and associated eating disorders include cognitive-behavioral therapy, antidepressant drugs, and support groups.

Finally, to prevent OTS, follow a periodized training program that specifically dedicates time to recovery and rest.

# data[].attributes.attachment_link.title
9 adverse health effects of too much exercise | MDLinx

# data[].attributes.attachment_link.description
The American Heart Association (AHA) recommends that adults engage in either ≥ 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous aerobic exercise, or a combination of the two, with activity spread throughout the week, for optimal overall health and well-being.

# data[].attributes.headline
3. 9 adverse health effects of too much exercise

# data[].attributes.subject
3. 9 adverse health effects of too much exercise

# data[].attributes.body
8. "Chronic injury.
Muscle and joint overutilization eventually lead to full-time aches and pains. If these injuries persist for more than 2 weeks, as can happen with OTS, the injury may be substantial and warrant medical attention".

# data[].attributes.attachment_link.readable_text
The American Heart Association (AHA) recommends that adults engage in either ≥ 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous aerobic exercise, or a combination of the two, with activity spread throughout the week, for optimal overall health and well-being. Maintaining a physically active lifestyle has been to offer a number of health benefits, including increased productivity, improved sleep, reduced stress, greater heart health, and enhanced immune system support. On the flip side, too much exercise can have serious detrimental effects on your health.

Treatment options for compulsive overtraining and associated eating disorders include cognitive-behavioral therapy, antidepressant drugs, and support groups.

If you find yourself exceeding 300 minutes of exercise a week, you could be pushing yourself to physical "burnout," and may be jeopardizing your health. Let's take a closer look at physical "burnout," or overtraining syndrome (OTS), and some of its associated health consequences.

Physical 'burnout'

Exercise volume starts as a dose-response relationship, with increased exposure leading to more health benefits. However, a tipping point exists, beyond which too much exercise is more detrimental than beneficial. This tipping point can be reached with either too much exercise without proper recovery or chronic underfueling.

"This tipping point is known as [OTS] and, in short, leads to a decrement in fitness level and possibly injury," the American Council on Exercise (ACE). "Whether you are male or female, you are equally at risk for OTS, so recognizing the early signs and combating them can prevent detrimental fitness and health outcomes."

OTS is a maladaptive response to training, and represents an imbalance between training and recovery. As mentioned, it's akin to physical "burnout." Those who have a stressful occupation-such as a physician-and engage in intensive training are at high risk for OTS.

Importantly, people who overtrain often feel guilty or anxious if they are not exercising. Thus, these individuals may continue to exercise even if they are sick or injured, which can be absolutely detrimental to health. Some people with OTS may even skip work or social events to exercise.

Adverse health effects linked to OTS

Hormonal dysfunction. Overtraining exerts a negative effect on the stress hormones cortisol and epinephrine. This hormonal imbalance can lead to emotional lability, trouble with concentration, bouts of irritability, depression, and difficulty with sleep..

Anorexia. Hormone imbalance also impacts hunger and satiety processes in the body. Although increased exercise should boost hunger, excess exercise can do the opposite. Consequently, weight loss can become a serious issue in those who overtrain.

Rhabdomyolysis. Some degree of rhabdomyolysis may be expected with certain types of very intense exercise. But, with OTS, high levels of rhabdomyolysis can lead to renal failure.

Impaired metabolism . Low-energy availability over a long period of time can negatively affect various organ systems and lead to iron deficiency anemia, low testosterone levels in men, and low bone density.

Poor immunity. Overtraining can wear down the immune system, making it harder to stave off infections like upper respiratory infections.

Increased cardiovascular stress. With overtraining, even simple workouts become more effortful. Specifically, baseline heart rate rises in those who experience OTS, and it can be difficult for heart rate to return to normal after exercising, with longer periods of rest needed.

Decreased performance. One of the cardinal signs of overtraining is decreased athletic performance, regardless of increased training intensity or volume. This performance decrease can be related to impaired agility, slower reaction times, reduced running speeds, and decreased strength/endurance. To boot, overtraining can lead to loss of motivation.

Fatigue . Excessive fatigue accretes in your system when you don't have time to properly recover from continual exercise and refuel. Moreover, if you're exercising too much and constantly expending calories, "low energy availability" can result, which is due to the body depleting its own energy stores.

Chronic injury. Muscle and joint overutilization eventually lead to full-time aches and pains. If these injuries persist for more than 2 weeks, as can happen with OTS, the injury may be substantial and warrant medical attention.

No diagnostic test exists for OTS per se, and suspicion is based on history and symptoms. If you suspect OTS, take a break for a week or two and see if you still have signs and symptoms. Treatment options for compulsive overtraining and associated eating disorders include cognitive-behavioral therapy, antidepressant drugs, and support groups.

Finally, to prevent OTS, follow a periodized training program that specifically dedicates time to recovery and rest.

# data[].attributes.attachment_link.title
9 adverse health effects of too much exercise | MDLinx

# data[].attributes.attachment_link.description
The American Heart Association (AHA) recommends that adults engage in either ≥ 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous aerobic exercise, or a combination of the two, with activity spread throughout the week, for optimal overall health and well-being.

# data[].attributes.headline
3. 9 adverse health effects of too much exercise

# data[].attributes.subject
3. 9 adverse health effects of too much exercise

# data[].attributes.body
9. "Poor immunity.
Overtraining can wear down the immune system, making it harder to stave off infections like upper respiratory infections".

# data[].attributes.attachment_link.readable_text
The American Heart Association (AHA) recommends that adults engage in either ≥ 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous aerobic exercise, or a combination of the two, with activity spread throughout the week, for optimal overall health and well-being. Maintaining a physically active lifestyle has been to offer a number of health benefits, including increased productivity, improved sleep, reduced stress, greater heart health, and enhanced immune system support. On the flip side, too much exercise can have serious detrimental effects on your health.

Treatment options for compulsive overtraining and associated eating disorders include cognitive-behavioral therapy, antidepressant drugs, and support groups.

If you find yourself exceeding 300 minutes of exercise a week, you could be pushing yourself to physical "burnout," and may be jeopardizing your health. Let's take a closer look at physical "burnout," or overtraining syndrome (OTS), and some of its associated health consequences.

Physical 'burnout'

Exercise volume starts as a dose-response relationship, with increased exposure leading to more health benefits. However, a tipping point exists, beyond which too much exercise is more detrimental than beneficial. This tipping point can be reached with either too much exercise without proper recovery or chronic underfueling.

"This tipping point is known as [OTS] and, in short, leads to a decrement in fitness level and possibly injury," the American Council on Exercise (ACE). "Whether you are male or female, you are equally at risk for OTS, so recognizing the early signs and combating them can prevent detrimental fitness and health outcomes."

OTS is a maladaptive response to training, and represents an imbalance between training and recovery. As mentioned, it's akin to physical "burnout." Those who have a stressful occupation-such as a physician-and engage in intensive training are at high risk for OTS.

Importantly, people who overtrain often feel guilty or anxious if they are not exercising. Thus, these individuals may continue to exercise even if they are sick or injured, which can be absolutely detrimental to health. Some people with OTS may even skip work or social events to exercise.

Adverse health effects linked to OTS

Hormonal dysfunction. Overtraining exerts a negative effect on the stress hormones cortisol and epinephrine. This hormonal imbalance can lead to emotional lability, trouble with concentration, bouts of irritability, depression, and difficulty with sleep..

Anorexia. Hormone imbalance also impacts hunger and satiety processes in the body. Although increased exercise should boost hunger, excess exercise can do the opposite. Consequently, weight loss can become a serious issue in those who overtrain.

Rhabdomyolysis. Some degree of rhabdomyolysis may be expected with certain types of very intense exercise. But, with OTS, high levels of rhabdomyolysis can lead to renal failure.

Impaired metabolism . Low-energy availability over a long period of time can negatively affect various organ systems and lead to iron deficiency anemia, low testosterone levels in men, and low bone density.

Poor immunity. Overtraining can wear down the immune system, making it harder to stave off infections like upper respiratory infections.

Increased cardiovascular stress. With overtraining, even simple workouts become more effortful. Specifically, baseline heart rate rises in those who experience OTS, and it can be difficult for heart rate to return to normal after exercising, with longer periods of rest needed.

Decreased performance. One of the cardinal signs of overtraining is decreased athletic performance, regardless of increased training intensity or volume. This performance decrease can be related to impaired agility, slower reaction times, reduced running speeds, and decreased strength/endurance. To boot, overtraining can lead to loss of motivation.

Fatigue . Excessive fatigue accretes in your system when you don't have time to properly recover from continual exercise and refuel. Moreover, if you're exercising too much and constantly expending calories, "low energy availability" can result, which is due to the body depleting its own energy stores.

Chronic injury. Muscle and joint overutilization eventually lead to full-time aches and pains. If these injuries persist for more than 2 weeks, as can happen with OTS, the injury may be substantial and warrant medical attention.

No diagnostic test exists for OTS per se, and suspicion is based on history and symptoms. If you suspect OTS, take a break for a week or two and see if you still have signs and symptoms. Treatment options for compulsive overtraining and associated eating disorders include cognitive-behavioral therapy, antidepressant drugs, and support groups.

Finally, to prevent OTS, follow a periodized training program that specifically dedicates time to recovery and rest.

# data[].attributes.attachment_link.title
9 adverse health effects of too much exercise | MDLinx

# data[].attributes.attachment_link.description
The American Heart Association (AHA) recommends that adults engage in either ≥ 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous aerobic exercise, or a combination of the two, with activity spread throughout the week, for optimal overall health and well-being.

# data[].attributes.headline
3. 9 adverse health effects of too much exercise

# data[].attributes.subject
3. 9 adverse health effects of too much exercise

# data[].attributes.body
6. "Decreased performance.
One of the cardinal signs of overtraining is decreased athletic performance, regardless of increased training intensity or volume. This performance decrease can be related to impaired agility, slower reaction times, reduced running speeds, and decreased strength/endurance. To boot, overtraining can lead to loss of motivation".

# data[].attributes.attachment_link.readable_text
The American Heart Association (AHA) recommends that adults engage in either ≥ 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous aerobic exercise, or a combination of the two, with activity spread throughout the week, for optimal overall health and well-being. Maintaining a physically active lifestyle has been to offer a number of health benefits, including increased productivity, improved sleep, reduced stress, greater heart health, and enhanced immune system support. On the flip side, too much exercise can have serious detrimental effects on your health.

Treatment options for compulsive overtraining and associated eating disorders include cognitive-behavioral therapy, antidepressant drugs, and support groups.

If you find yourself exceeding 300 minutes of exercise a week, you could be pushing yourself to physical "burnout," and may be jeopardizing your health. Let's take a closer look at physical "burnout," or overtraining syndrome (OTS), and some of its associated health consequences.

Physical 'burnout'

Exercise volume starts as a dose-response relationship, with increased exposure leading to more health benefits. However, a tipping point exists, beyond which too much exercise is more detrimental than beneficial. This tipping point can be reached with either too much exercise without proper recovery or chronic underfueling.

"This tipping point is known as [OTS] and, in short, leads to a decrement in fitness level and possibly injury," the American Council on Exercise (ACE). "Whether you are male or female, you are equally at risk for OTS, so recognizing the early signs and combating them can prevent detrimental fitness and health outcomes."

OTS is a maladaptive response to training, and represents an imbalance between training and recovery. As mentioned, it's akin to physical "burnout." Those who have a stressful occupation-such as a physician-and engage in intensive training are at high risk for OTS.

Importantly, people who overtrain often feel guilty or anxious if they are not exercising. Thus, these individuals may continue to exercise even if they are sick or injured, which can be absolutely detrimental to health. Some people with OTS may even skip work or social events to exercise.

Adverse health effects linked to OTS

Hormonal dysfunction. Overtraining exerts a negative effect on the stress hormones cortisol and epinephrine. This hormonal imbalance can lead to emotional lability, trouble with concentration, bouts of irritability, depression, and difficulty with sleep..

Anorexia. Hormone imbalance also impacts hunger and satiety processes in the body. Although increased exercise should boost hunger, excess exercise can do the opposite. Consequently, weight loss can become a serious issue in those who overtrain.

Rhabdomyolysis. Some degree of rhabdomyolysis may be expected with certain types of very intense exercise. But, with OTS, high levels of rhabdomyolysis can lead to renal failure.

Impaired metabolism . Low-energy availability over a long period of time can negatively affect various organ systems and lead to iron deficiency anemia, low testosterone levels in men, and low bone density.

Poor immunity. Overtraining can wear down the immune system, making it harder to stave off infections like upper respiratory infections.

Increased cardiovascular stress. With overtraining, even simple workouts become more effortful. Specifically, baseline heart rate rises in those who experience OTS, and it can be difficult for heart rate to return to normal after exercising, with longer periods of rest needed.

Decreased performance. One of the cardinal signs of overtraining is decreased athletic performance, regardless of increased training intensity or volume. This performance decrease can be related to impaired agility, slower reaction times, reduced running speeds, and decreased strength/endurance. To boot, overtraining can lead to loss of motivation.

Fatigue . Excessive fatigue accretes in your system when you don't have time to properly recover from continual exercise and refuel. Moreover, if you're exercising too much and constantly expending calories, "low energy availability" can result, which is due to the body depleting its own energy stores.

Chronic injury. Muscle and joint overutilization eventually lead to full-time aches and pains. If these injuries persist for more than 2 weeks, as can happen with OTS, the injury may be substantial and warrant medical attention.

No diagnostic test exists for OTS per se, and suspicion is based on history and symptoms. If you suspect OTS, take a break for a week or two and see if you still have signs and symptoms. Treatment options for compulsive overtraining and associated eating disorders include cognitive-behavioral therapy, antidepressant drugs, and support groups.

Finally, to prevent OTS, follow a periodized training program that specifically dedicates time to recovery and rest.

# data[].attributes.attachment_link.title
9 adverse health effects of too much exercise | MDLinx

# data[].attributes.attachment_link.description
The American Heart Association (AHA) recommends that adults engage in either ≥ 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous aerobic exercise, or a combination of the two, with activity spread throughout the week, for optimal overall health and well-being.

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3. 9 adverse health effects of too much exercise

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3. 9 adverse health effects of too much exercise

# data[].attributes.body
7. "Fatigue.
Excessive fatigue accretes in your system when you don’t have time to properly recover from continual exercise and refuel. Moreover, if you’re exercising too much and constantly expending calories, “low energy availability” can result, which is due to the body depleting its own energy stores".

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The American Heart Association (AHA) recommends that adults engage in either ≥ 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous aerobic exercise, or a combination of the two, with activity spread throughout the week, for optimal overall health and well-being. Maintaining a physically active lifestyle has been to offer a number of health benefits, including increased productivity, improved sleep, reduced stress, greater heart health, and enhanced immune system support. On the flip side, too much exercise can have serious detrimental effects on your health.

Treatment options for compulsive overtraining and associated eating disorders include cognitive-behavioral therapy, antidepressant drugs, and support groups.

If you find yourself exceeding 300 minutes of exercise a week, you could be pushing yourself to physical "burnout," and may be jeopardizing your health. Let's take a closer look at physical "burnout," or overtraining syndrome (OTS), and some of its associated health consequences.

Physical 'burnout'

Exercise volume starts as a dose-response relationship, with increased exposure leading to more health benefits. However, a tipping point exists, beyond which too much exercise is more detrimental than beneficial. This tipping point can be reached with either too much exercise without proper recovery or chronic underfueling.

"This tipping point is known as [OTS] and, in short, leads to a decrement in fitness level and possibly injury," the American Council on Exercise (ACE). "Whether you are male or female, you are equally at risk for OTS, so recognizing the early signs and combating them can prevent detrimental fitness and health outcomes."

OTS is a maladaptive response to training, and represents an imbalance between training and recovery. As mentioned, it's akin to physical "burnout." Those who have a stressful occupation-such as a physician-and engage in intensive training are at high risk for OTS.

Importantly, people who overtrain often feel guilty or anxious if they are not exercising. Thus, these individuals may continue to exercise even if they are sick or injured, which can be absolutely detrimental to health. Some people with OTS may even skip work or social events to exercise.

Adverse health effects linked to OTS

Hormonal dysfunction. Overtraining exerts a negative effect on the stress hormones cortisol and epinephrine. This hormonal imbalance can lead to emotional lability, trouble with concentration, bouts of irritability, depression, and difficulty with sleep..

Anorexia. Hormone imbalance also impacts hunger and satiety processes in the body. Although increased exercise should boost hunger, excess exercise can do the opposite. Consequently, weight loss can become a serious issue in those who overtrain.

Rhabdomyolysis. Some degree of rhabdomyolysis may be expected with certain types of very intense exercise. But, with OTS, high levels of rhabdomyolysis can lead to renal failure.

Impaired metabolism . Low-energy availability over a long period of time can negatively affect various organ systems and lead to iron deficiency anemia, low testosterone levels in men, and low bone density.

Poor immunity. Overtraining can wear down the immune system, making it harder to stave off infections like upper respiratory infections.

Increased cardiovascular stress. With overtraining, even simple workouts become more effortful. Specifically, baseline heart rate rises in those who experience OTS, and it can be difficult for heart rate to return to normal after exercising, with longer periods of rest needed.

Decreased performance. One of the cardinal signs of overtraining is decreased athletic performance, regardless of increased training intensity or volume. This performance decrease can be related to impaired agility, slower reaction times, reduced running speeds, and decreased strength/endurance. To boot, overtraining can lead to loss of motivation.

Fatigue . Excessive fatigue accretes in your system when you don't have time to properly recover from continual exercise and refuel. Moreover, if you're exercising too much and constantly expending calories, "low energy availability" can result, which is due to the body depleting its own energy stores.

Chronic injury. Muscle and joint overutilization eventually lead to full-time aches and pains. If these injuries persist for more than 2 weeks, as can happen with OTS, the injury may be substantial and warrant medical attention.

No diagnostic test exists for OTS per se, and suspicion is based on history and symptoms. If you suspect OTS, take a break for a week or two and see if you still have signs and symptoms. Treatment options for compulsive overtraining and associated eating disorders include cognitive-behavioral therapy, antidepressant drugs, and support groups.

Finally, to prevent OTS, follow a periodized training program that specifically dedicates time to recovery and rest.

# data[].attributes.attachment_link.title
9 adverse health effects of too much exercise | MDLinx

# data[].attributes.attachment_link.description
The American Heart Association (AHA) recommends that adults engage in either ≥ 150 minutes per week of moderate-intensity aerobic exercise, 75 minutes per week of vigorous aerobic exercise, or a combination of the two, with activity spread throughout the week, for optimal overall health and well-being.

# data[].attributes.headline
5.  Is High-Intensity Exercise Always Best? Here's How to Determine the Healthiest Level of Activity for You

# data[].attributes.subject
5.  Is High-Intensity Exercise Always Best? Here's How to Determine the Healthiest Level of Activity for You

# data[].attributes.body
3.  "it’s a fantastic way to maintain lean muscle mass and improve body composition"

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An Overview of Exercise Intensity

Intensity correlates with how hard you're working-or really, how hard your heart is working-when you exercise. The three levels progress from easiest to hardest, and there are two ways to measure them, either the "talk test" or by measuring heart rate.

The talk test is probably the easiest way to measure intensity, since you only need to figure out how easy or hard it is to talk during whatever activity you're doing. With low intensity, you're moving, but you're still able to be conversational, says William Smith, MS, NSCA-CSCS, author of Exercises for Cardiac Recovery. When you move into moderate-intensity activity, while you shouldn't be totally out of breath, you won't be able to hold a conversation as easily. Your sentences may be slightly broken up with intermittent, yet manageable, heavier breathing. If you're moving with high or vigorous intensity, you won't be able to carry on a conversation at all (nor will you want to).

Exercise intensity can also be determined more technically by heart rate: how frequently your heart is pumping in the span of a minute (aka beats per minute). Heart rate monitors make measuring your resting and working heart rate a simple task (smartwatches like the Apple Watch often have this handy function). If you don't have a monitor, however, you can do some old-school counting. Just find your pulse on your wrist or neck and count the number beats for 10 seconds; then multiply that number by six for beats per minute.

Understanding Maximum Heart Rate and Workout Intensity

Knowing all this, the next step is to calculate your maximum heart rate (MHR): the highest point of intensity that you should be achieving during exercise.

"Exercise intensity is calculated as a percentage of your maximum heart rate during physical activity," says Ben Walker, a personal trainer and owner of Anywhere Fitness in Dublin, Ireland. "The higher the percentage, the harder your body is working."

To determine what your body's maximum heart rate should be, subtract your age from 220.

For instance, if you're 40 years old, your estimated MHR would be about 180 beats per minute. Now, once you know your personal MHR, you can use it to measure how many beats you should be striving for during activities, depending on their intensity. Here's a breakdown:

Low intensity is calculated as working at about 30 to 50 percent of your MHR. Multiply your MHR by .30 and then .50 to determine your heart rate range, Walker says.

Sticking with the example above, if you're 40 years old with an estimated MHR of about 180 beats per minute, multiply 180 by .30 (=54) and then .50 (=90). The result? A hypothetical, healthy 40-year-old's heart rate should remain roughly between 54 and 90 beats per minute when engaging in low-intensity exercise. Low-exertion aerobic activity can often involves moving repetitively at a slower, steadier pace: casual walking (where you can still hold a conversation), light yoga, biking at low-resistance, or leisurely swimming laps. You're moving, but you're not huffing and puffing.

With moderate-intensity aerobic movement, your heart will work a bit harder-though not at max capacity-at roughly 50 to 70 percent of your MHR. Common activities include brisk walking or hiking, aerobic dancing, doubles tennis, cycling (slower than 10 miles per hour, according to the American Heart Association), and even vigorous yard- or housework.

Finally, high intensity means you're training at 75 to 100 percent of your MHR (the average 40-year-old's heart should be pumping at 135 to 180 beats per minute). This vigorous type of movement often involves short, quick-burst exercises where you're fast off the mark, Walker says. You should be working hard, breathing rapidly and heavily, getting sweaty, and unable to sustain a conversation. You might, for instance, be jumping rope, running the stairs, doing a HIIT (high-intensity interval training) workout, playing singles tennis, running, or cycling 10 miles per hour or faster.

RELATED: These Are the Toughest, Sweatiest Workouts in the US, According to People Who Tried Them

Benefits of Each Intensity Level

Each exercise intensity affects the body differently. While they all have benefits, how much you do of each one will largely depend on your current fitness level and goals.

Beginners should start with low intensity, which is beneficial not only for fitness novices, but also seasoned athletes. Think of low-intensity exercise as building the groundwork for more intense exercise. "Low-intensity exercise reduces the risk of injury while preparing your body for more intense activities," Walker says, adding that it primarily burns fat cells as a fuel resource. It also builds your stamina, which you'll need as you progress in your fitness program since it activates the aerobic system. It's also crucial for sports-specific athletes. "If you're training for any sport that requires a lot of movement for longer spells, you'll need to train aerobically to handle this required level of fitness."

RELATED: 3 Low-Impact Types of Exercise That Relieve Stress While Building Strength

When you shift into moderate-intensity exercise, your body begins using fat, carbohydrates, and sugar as fuel sources. "Burning calories from all of these sources help achieve quicker weight loss results," Walker says. More moderate-level activity is needed to achieve more health benefits (the higher the intensity, the less time is needed to reap those exercise rewards).

As soon as you move into high-intensity exercise, though, you're exercising to your full potential. Not only does this stimulate the best response in your body for fat loss and muscle gains, it also boosts your metabolism for hours after your workout. "By training at maximum capacity, you increase potential for muscle growth and weight loss by breaking down more muscle fibers," says Walker, adding that it's a fantastic way to maintain lean muscle mass and improve body composition.

RELATED: The Definitive Amount of Exercise You Need to Make Up for Sitting All Day

Applying It to Your Fitness Routine

So how do you know what intensity you should hit during exercise? While it will depend on your health, current fitness level, and personal goals, some guidelines can help. (Note: Definitely talk to your doctor if you have any questions or concerns about the right intensity for you and your health.)

According to the 2018 Physical Activity Guidelines for Americans, and echoing WHO global guidelines, adults should get at least 150 to 300 minutes of moderate-intensity activity, 75 to 150 minutes of vigorous-intensity exercise, or a combination of each every week. (Guidelines also suggest that you do muscle-strengthening activities at least two days a week.) Even the American Heart Association and American College of Cardiology have exercise prescriptions, namely recommending 30 minutes of moderate-intensity exercise five to seven days a week, says Waqar Khan, MD, a board-certified interventional cardiologist in Houston, Texas and author of Be Heart Smart.

Of course, if you're just beginning an exercise program, always start with low-intensity exercise and progress gradually, Walker says. This also applies if you're recovering from an injury or health issue like a heart attack, Dr. Khan adds.

Once you get past this point, your personal goals will largely dictate your exercise program and how intense your workouts are. If you're hoping to achieve optimal health, follow the above guidelines. If, however, you have sport-specific goals, you may need something different.

The one caveat? While high-intensity exercise can be good for the body, your heart included, you don't want to overdo it. Extreme aerobic exertion is taxing on the body, which also needs time to recover from it. Walker suggests doing no more than three high-intensity workouts each week, spaced a day apart.

On the flip side, unfortunately, long hours of low-intensity exercise won't add up to the same benefits as vigorous-intensity activity (or even moderate). The two intensity levels stimulate different reactions in the body, Walker says, and if you do excessive amounts of low-intensity exercise, while you may improve your cardiovascular health, you risk depleting your muscle tissue.

The most important takeaway though is not to get so hung up on the numbers- get up and move regularly, however you can. Intensity aside, all movement matters.

RELATED: 5 Workout Videos You Can Stream to Help You Stay Fit During Quarantine

# data[].attributes.attachment_link.title
Is High-Intensity Exercise Always Best? Here's How to Determine the Healthiest Level of Activity for You

# data[].attributes.attachment_link.description
An Overview of Exercise Intensity Intensity correlates with how hard you're working-or really, how hard your heart is working-when you exercise. The three levels progress from easiest to hardest, and there are two ways to measure them, either the "talk test" or by measuring heart rate.

# data[].attributes.headline
4. Don't Overdo It: Why Too Much Exercise May Be a Bad Thing

# data[].attributes.subject
4. Don't Overdo It: Why Too Much Exercise May Be a Bad Thing

# data[].attributes.body
1. "From the University of Utah in Salt Lake City, has identified the biochemical reactions that cause muscle pain and fatigue when you work out".

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Two new studies warn about the dangers of over-exercising.

When it comes to having too much of a good thing, exercise is a prime example.

Two recent studies have shed light on the impact of over-exercising, encouraging seasoned athletes and casual enthusiasts alike to take it easy. The first, from the University of Utah in Salt Lake City, has identified the biochemical reactions that cause muscle pain and fatigue when you work out.

And the second, from Loyola University Medical Center in Maywood, Ill., shows that wealthier, young athletes with who play specialized sports can experience more overuse injuries than their lower-income peers.

While the mantra of "no pain, no gain," is a motivator for some, it can be dangerous when taken to the extreme.
Learn More: Know the Signs of Exercise Addiction "
Lactic acid build-up has been blamed for producing muscle pain, but three culprits-lactate, certain acids, and adenosine triphosphate (ATP)-are actually at fault. These substances are released during muscle contraction, causing pain and discomfort, scientists at the University of Utah found.

In the study, researchers isolated the substances and injected them into mouse nerve cells. There was no response initially, but when all three substances were injected at the same time, a many of the nerve cells responded. The neurons responded differently depending on how much of the substances were injected.

The results were similar in human subjects, who experienced little reaction when injected with the substances separately in their thumbs, but reported pain, swelling, and fatigue once the chemicals were combined. The accumulation of these substances is likely what causes your muscles to hit a wall, so to speak, when you exercise too much.
Read More: How To Set Exercise Goals "
Wealth has its advantages, especially in the world of fitness. But researchers from Loyola University examined health insurance data, which showed that children whose families had private insurance suffered severe overuse injuries far more often than children covered by public Medicaid programs. The more strain put on a particular body part-from practicing one sport exclusively-the more likely injuries are to arise in that area.

"Early sports specialization is quite common now in youth athletics," said Dr. James Winger, a sports medicine specialist and assistant professor at Loyola who has done similar research on exercise. "It is likely that the increased media coverage of college athletics and the possibility of college scholarships or of playing at higher levels motivates families towards sports specialization."

Many exercise-related injuries can be avoided with proper training, said Dr. Marci Goolsby, a primary care sports medicine physician at the Hospital for Special Surgery in New York City.

"The most common reason people get stress fractures is usually a common error," Goolsby said. This could mean forgoing strength training or increasing the intensity of a workout too quickly. Athletes often also don't account for the amount of calories and water they'll need to supplement their workouts, she said. Being prepared is an easy but effective defense against exercise burnout.

Not allowing your body to reboot after exercise can affect future workout performance as well. Without enough recovery time, Goolsby explained, "the body starts to rebel," with a drop-off in performance and difficulty maintaining a regular training schedule. In extreme cases, athletes can suffer from over-training syndrome, a disorder in which the body experiences increasing difficulty bouncing back.

There are other ways to get in shape that don't involve vigorous training. On days off from heavy exercise, relax with some low-impact activities like yoga. "When you do a strenuous workout, the next day you don't want to be sedentary and get muscle stiffness from sitting in a chair all day, but you also want to allow your body to recover," Goolsby said.

Every body is different and every person reacts to muscle strain in a unique way. When in doubt, talk to a doctor before taking on a new exercise regimen.

"If there are exercises you haven't done, it may be helpful to work initially with a physical therapist, certified athletic trainer, or personal trainer. They can show you exercises, make sure you are doing them safely and effectively, and give you a basic regimen to start with," said Jonathan S. Kirschner, an assistant professor of rehabilitation medicine at the Icahn School of Medicine at Mount Sinai Hospital in New York City.

Muscle "burn" is to be expected during a challenging workout, but pain signals that something is not working properly.

If you think you might be binging on exercise, allow yourself to slow down so that you can start again another day when you are feeling refreshed and reinvigorated.

# data[].attributes.attachment_link.title
Don't Overdo It: Why Too Much Exercise May Be a Bad Thing

# data[].attributes.attachment_link.description
Two new studies warn about the dangers of over-exercising. When it comes to having too much of a good thing, exercise is a prime example. Two recent studies have shed light on the impact of over-exercising, encouraging seasoned athletes and casual enthusiasts alike to take it easy.

# data[].attributes.headline
4.  Don't Overdo It: Why Too Much Exercise May Be a Bad Thing

# data[].attributes.subject
4.  Don't Overdo It: Why Too Much Exercise May Be a Bad Thing

# data[].attributes.body
2. "From Loyola University Medical Center in Maywood, Ill., shows that wealthier, young athletes with who play specialized sports can experience more overuse injuries than their lower-income peers".

# data[].attributes.attachment_link.readable_text
Two new studies warn about the dangers of over-exercising.

When it comes to having too much of a good thing, exercise is a prime example.

Two recent studies have shed light on the impact of over-exercising, encouraging seasoned athletes and casual enthusiasts alike to take it easy. The first, from the University of Utah in Salt Lake City, has identified the biochemical reactions that cause muscle pain and fatigue when you work out.

And the second, from Loyola University Medical Center in Maywood, Ill., shows that wealthier, young athletes with who play specialized sports can experience more overuse injuries than their lower-income peers.

While the mantra of "no pain, no gain," is a motivator for some, it can be dangerous when taken to the extreme.
Learn More: Know the Signs of Exercise Addiction "
Lactic acid build-up has been blamed for producing muscle pain, but three culprits-lactate, certain acids, and adenosine triphosphate (ATP)-are actually at fault. These substances are released during muscle contraction, causing pain and discomfort, scientists at the University of Utah found.

In the study, researchers isolated the substances and injected them into mouse nerve cells. There was no response initially, but when all three substances were injected at the same time, a many of the nerve cells responded. The neurons responded differently depending on how much of the substances were injected.

The results were similar in human subjects, who experienced little reaction when injected with the substances separately in their thumbs, but reported pain, swelling, and fatigue once the chemicals were combined. The accumulation of these substances is likely what causes your muscles to hit a wall, so to speak, when you exercise too much.
Read More: How To Set Exercise Goals "
Wealth has its advantages, especially in the world of fitness. But researchers from Loyola University examined health insurance data, which showed that children whose families had private insurance suffered severe overuse injuries far more often than children covered by public Medicaid programs. The more strain put on a particular body part-from practicing one sport exclusively-the more likely injuries are to arise in that area.

"Early sports specialization is quite common now in youth athletics," said Dr. James Winger, a sports medicine specialist and assistant professor at Loyola who has done similar research on exercise. "It is likely that the increased media coverage of college athletics and the possibility of college scholarships or of playing at higher levels motivates families towards sports specialization."

Many exercise-related injuries can be avoided with proper training, said Dr. Marci Goolsby, a primary care sports medicine physician at the Hospital for Special Surgery in New York City.

"The most common reason people get stress fractures is usually a common error," Goolsby said. This could mean forgoing strength training or increasing the intensity of a workout too quickly. Athletes often also don't account for the amount of calories and water they'll need to supplement their workouts, she said. Being prepared is an easy but effective defense against exercise burnout.

Not allowing your body to reboot after exercise can affect future workout performance as well. Without enough recovery time, Goolsby explained, "the body starts to rebel," with a drop-off in performance and difficulty maintaining a regular training schedule. In extreme cases, athletes can suffer from over-training syndrome, a disorder in which the body experiences increasing difficulty bouncing back.

There are other ways to get in shape that don't involve vigorous training. On days off from heavy exercise, relax with some low-impact activities like yoga. "When you do a strenuous workout, the next day you don't want to be sedentary and get muscle stiffness from sitting in a chair all day, but you also want to allow your body to recover," Goolsby said.

Every body is different and every person reacts to muscle strain in a unique way. When in doubt, talk to a doctor before taking on a new exercise regimen.

"If there are exercises you haven't done, it may be helpful to work initially with a physical therapist, certified athletic trainer, or personal trainer. They can show you exercises, make sure you are doing them safely and effectively, and give you a basic regimen to start with," said Jonathan S. Kirschner, an assistant professor of rehabilitation medicine at the Icahn School of Medicine at Mount Sinai Hospital in New York City.

Muscle "burn" is to be expected during a challenging workout, but pain signals that something is not working properly.

If you think you might be binging on exercise, allow yourself to slow down so that you can start again another day when you are feeling refreshed and reinvigorated.

# data[].attributes.attachment_link.title
Don't Overdo It: Why Too Much Exercise May Be a Bad Thing

# data[].attributes.attachment_link.description
Two new studies warn about the dangers of over-exercising. When it comes to having too much of a good thing, exercise is a prime example. Two recent studies have shed light on the impact of over-exercising, encouraging seasoned athletes and casual enthusiasts alike to take it easy.

# data[].attributes.headline
6. The Complete Exercise Guide with Expert Tips

# data[].attributes.subject
6. The Complete Exercise Guide with Expert Tips

# data[].attributes.body
5. "Because if exercise feels like a chore, there is a low likelihood to carry out a long-term workout regimen."

# data[].attributes.attachment_link.readable_text
While some exercise is better than going without, there are tips to ensure overall safety while still having fun!

When it comes to desiring weight loss, exercise is sought out or increased to accelerate progress and results.

But even beyond shedding off those unwanted pounds, regular physical activity is encouraged to support both physical, mental, and emotional health.

And while any exercise is encouraged over going without, there are proper ways to exercise to prevent injury and optimize its overall benefit.

So what are you waiting for? Learn how to exercise properly with these expert tips!

10 Expert Exercise Tips

There are general recommendations regarding the workout type and frequency for an effective exercise routine. Knowing what to wear, eat, and drink is helpful as well.

1. Obtain Advice from Your Doctor

Many health conditions can improve and benefit from exercise. However, it is still a good idea to consult with a doctor before starting any sort of exercise program.

Their guidance and expertise can help tailor recommendations to fit personal needs. They can also address the best ways to exercise, especially if living with asthma, heart disease, or other chronic conditions.

2. Feel and Look the Part

Feeling discomfort from workout attire is the last thing many want to worry about during exercise. Feeling and looking the part also exudes confidence!

So wear clothes that do not restrict movements or blood flow, along with wearing breathable material while you sweat. And when picking out shoes, select a pair that accommodates the type of activity being accomplished.

Also be sure to dress appropriately for the weather, including layers in the extreme cold to prevent the risk of hypothermia.

3. Follow Workout Hydration Rules

Hydration is important for good health, especially during exercise.

Sweat is common during a workout, and hydrating the body can lower the risk of muscle cramps caused by dehydration. Adequate hydration is also important to keep metabolic processes running efficiently.

As a general rule of thumb, consume at least 64-ounces of water daily. Additional considerations suggest regular exercisers and athletes should drink the following:

* 16 ounces of water leading up to the activity
* Six to 12 ounces immediately prior to exercise
* During every 15 to 20 minutes of active training

4. Use Proper Warm-Up Exercises

Before jumping into a workout, it is important to participate in some sort of warm-up for about five minutes. Or, until the muscles feel warmer and heart rate states to elevate.

Warm-up with brisk walking, light jogging, jumping jacks, or another exercise to elevate heart rate. Stretching before exercising is discouraged, as it may increase the risk of pulling or straining a muscle.

Following a warm-up, stretch the loosened muscles to make them more flexible. Do dynamic stretches, or slow and controlled movements, rather than remaining still and holding them. Dynamic stretches may include arm circles, leg raises, hip rotations, and flowing yoga poses.

5. Cool Down Appropriately

An effective cool-down regimen can reduce pain and stiffness following a workout.

While the muscles are still warm, do "static" stretches, breathing deeply and holding for up to 30 seconds at a time. These sort of post-workout stretches help lengthen muscles and improve their flexibility.

Also, take the time to cool down from a workout. A light, 10-minute walk or jog allows the heart rate to decline back to normal. It encourages blood flow and removes lactic acid from the body as well.

6. Keep Moving and Heart Rate Elevated

Aerobic exercise supports heart and overall health and includes any exercise that elevates heart rate, including jogging and biking.

Target heart rate during moderate-intensity activities is about 50 to 70 percent of maximum heart rate. During vigorous physical activity, target heart rate is about 70 to 85 percent of maximum.

The maximum heart rate is about 220 minus your age. To illustrate, a 30-year-old's maximum heart rate would be 190. When completing a moderate-intensity exercise, heart rate should be in the range of 95 to 133.

Also, rationalize workout exertion based on the ease (or lack) of conversation. Struggling to hold a conversation? You may be exercising too hard. But if you can chat someone's ear off, you may not be exercising hard enough.

7. Strength Train Properly

Strength training is simply the act of building muscle and strength. It is recommended to be completed at least two times a week.

To lower the risk of injury and maximize its benefits, one should learn how to strength train properly. This includes the following tips:

* Focus on good form rather than trying to quickly crank out repetitions. Rushing and jerking movements, especially when lifting weights, may cause serious injury.

* Lift an appropriate weight amount. The selected weight should make muscles feel tired or fatigued, for a general max of 15 reps. If new to resistance training, body weight exercises and stationary machines are encouraged.

* Embrace muscle balance and target all muscle groups of the upper and lower body.

* Consider a workout buddy. Not only can they be a spotter for weight training sessions, but help you stay motivated!

8. Consider High-Intensity Interval Training (HIIT)

Exercise is not strictly confined to cardio or resistance training sessions. HIIT is a training idea in which low to moderate intensity intervals or alternated with high-intensity intervals. HIIT consists of intense bursts of movement accompanied by seconds of rest on repeat for many cycles.

Mostly related to using both aerobic and anaerobic energy systems, HIIT can help those lose weight without lengthy workouts at the gym. These exercises are suggested to increase muscular size and strength, along with creating the "afterburn effect." Officially known as excess post-exercise oxygen consumption (EPOC), the afterburn helps burn calories after the vigorous activity is completed.

9. Rest and Slowly Progress without Injury

No, resting does not mean resting on your health goals and remember Rome truly was not built in a day...

Biting off more than you can chew may actually hinder progress, as injury is more likely to occur if trying to lift too heavy or sprint too quickly. So gradually progress and be patient with your results.

The ability to add more weight and run quicker will naturally follow when remaining consistent with exercises. Also give muscle groups at least a day or two of recovery to prevent injury, while also listening to the body. If feeling incredibly sore, take the day off!

But if itching for some sort of exercise, incorporate active recovery in a regimen. This may include practicing yoga or taking a hike out in nature.

10. Have Fun!

Ultimately, have fun! Because if exercise feels like a chore, there is a low likelihood to carry out a long-term workout regimen.

Besides, there are hundreds of ways to get active, including at a group cycling class or walking with the family dog. So experiment and try out new exercises, and continue the ones you love.

The most importance is not necessarily on how you choose to get active, just that you are!

# data[].attributes.attachment_link.title
The Complete Exercise Guide with Expert Tips

# data[].attributes.attachment_link.description
When it comes to desiring weight loss, exercise is sought out or increased to accelerate progress and results. But even beyond shedding off those unwanted pounds, regular physical activity is encouraged to support both physical, mental, and emotional health.

# data[].attributes.headline
5. Is High-Intensity Exercise Always Best? Here's How to Determine the Healthiest Level of Activity for You

# data[].attributes.subject
5. Is High-Intensity Exercise Always Best? Here's How to Determine the Healthiest Level of Activity for You

# data[].attributes.body
1. "Each exercise intensity affects the body differently."

# data[].attributes.attachment_link.readable_text
An Overview of Exercise Intensity

Intensity correlates with how hard you're working-or really, how hard your heart is working-when you exercise. The three levels progress from easiest to hardest, and there are two ways to measure them, either the "talk test" or by measuring heart rate.

The talk test is probably the easiest way to measure intensity, since you only need to figure out how easy or hard it is to talk during whatever activity you're doing. With low intensity, you're moving, but you're still able to be conversational, says William Smith, MS, NSCA-CSCS, author of Exercises for Cardiac Recovery. When you move into moderate-intensity activity, while you shouldn't be totally out of breath, you won't be able to hold a conversation as easily. Your sentences may be slightly broken up with intermittent, yet manageable, heavier breathing. If you're moving with high or vigorous intensity, you won't be able to carry on a conversation at all (nor will you want to).

Exercise intensity can also be determined more technically by heart rate: how frequently your heart is pumping in the span of a minute (aka beats per minute). Heart rate monitors make measuring your resting and working heart rate a simple task (smartwatches like the Apple Watch often have this handy function). If you don't have a monitor, however, you can do some old-school counting. Just find your pulse on your wrist or neck and count the number beats for 10 seconds; then multiply that number by six for beats per minute.

Understanding Maximum Heart Rate and Workout Intensity

Knowing all this, the next step is to calculate your maximum heart rate (MHR): the highest point of intensity that you should be achieving during exercise.

"Exercise intensity is calculated as a percentage of your maximum heart rate during physical activity," says Ben Walker, a personal trainer and owner of Anywhere Fitness in Dublin, Ireland. "The higher the percentage, the harder your body is working."

To determine what your body's maximum heart rate should be, subtract your age from 220.

For instance, if you're 40 years old, your estimated MHR would be about 180 beats per minute. Now, once you know your personal MHR, you can use it to measure how many beats you should be striving for during activities, depending on their intensity. Here's a breakdown:

Low intensity is calculated as working at about 30 to 50 percent of your MHR. Multiply your MHR by .30 and then .50 to determine your heart rate range, Walker says.

Sticking with the example above, if you're 40 years old with an estimated MHR of about 180 beats per minute, multiply 180 by .30 (=54) and then .50 (=90). The result? A hypothetical, healthy 40-year-old's heart rate should remain roughly between 54 and 90 beats per minute when engaging in low-intensity exercise. Low-exertion aerobic activity can often involves moving repetitively at a slower, steadier pace: casual walking (where you can still hold a conversation), light yoga, biking at low-resistance, or leisurely swimming laps. You're moving, but you're not huffing and puffing.

With moderate-intensity aerobic movement, your heart will work a bit harder-though not at max capacity-at roughly 50 to 70 percent of your MHR. Common activities include brisk walking or hiking, aerobic dancing, doubles tennis, cycling (slower than 10 miles per hour, according to the American Heart Association), and even vigorous yard- or housework.

Finally, high intensity means you're training at 75 to 100 percent of your MHR (the average 40-year-old's heart should be pumping at 135 to 180 beats per minute). This vigorous type of movement often involves short, quick-burst exercises where you're fast off the mark, Walker says. You should be working hard, breathing rapidly and heavily, getting sweaty, and unable to sustain a conversation. You might, for instance, be jumping rope, running the stairs, doing a HIIT (high-intensity interval training) workout, playing singles tennis, running, or cycling 10 miles per hour or faster.

RELATED: These Are the Toughest, Sweatiest Workouts in the US, According to People Who Tried Them

Benefits of Each Intensity Level

Each exercise intensity affects the body differently. While they all have benefits, how much you do of each one will largely depend on your current fitness level and goals.

Beginners should start with low intensity, which is beneficial not only for fitness novices, but also seasoned athletes. Think of low-intensity exercise as building the groundwork for more intense exercise. "Low-intensity exercise reduces the risk of injury while preparing your body for more intense activities," Walker says, adding that it primarily burns fat cells as a fuel resource. It also builds your stamina, which you'll need as you progress in your fitness program since it activates the aerobic system. It's also crucial for sports-specific athletes. "If you're training for any sport that requires a lot of movement for longer spells, you'll need to train aerobically to handle this required level of fitness."

RELATED: 3 Low-Impact Types of Exercise That Relieve Stress While Building Strength

When you shift into moderate-intensity exercise, your body begins using fat, carbohydrates, and sugar as fuel sources. "Burning calories from all of these sources help achieve quicker weight loss results," Walker says. More moderate-level activity is needed to achieve more health benefits (the higher the intensity, the less time is needed to reap those exercise rewards).

As soon as you move into high-intensity exercise, though, you're exercising to your full potential. Not only does this stimulate the best response in your body for fat loss and muscle gains, it also boosts your metabolism for hours after your workout. "By training at maximum capacity, you increase potential for muscle growth and weight loss by breaking down more muscle fibers," says Walker, adding that it's a fantastic way to maintain lean muscle mass and improve body composition.

RELATED: The Definitive Amount of Exercise You Need to Make Up for Sitting All Day

Applying It to Your Fitness Routine

So how do you know what intensity you should hit during exercise? While it will depend on your health, current fitness level, and personal goals, some guidelines can help. (Note: Definitely talk to your doctor if you have any questions or concerns about the right intensity for you and your health.)

According to the 2018 Physical Activity Guidelines for Americans, and echoing WHO global guidelines, adults should get at least 150 to 300 minutes of moderate-intensity activity, 75 to 150 minutes of vigorous-intensity exercise, or a combination of each every week. (Guidelines also suggest that you do muscle-strengthening activities at least two days a week.) Even the American Heart Association and American College of Cardiology have exercise prescriptions, namely recommending 30 minutes of moderate-intensity exercise five to seven days a week, says Waqar Khan, MD, a board-certified interventional cardiologist in Houston, Texas and author of Be Heart Smart.

Of course, if you're just beginning an exercise program, always start with low-intensity exercise and progress gradually, Walker says. This also applies if you're recovering from an injury or health issue like a heart attack, Dr. Khan adds.

Once you get past this point, your personal goals will largely dictate your exercise program and how intense your workouts are. If you're hoping to achieve optimal health, follow the above guidelines. If, however, you have sport-specific goals, you may need something different.

The one caveat? While high-intensity exercise can be good for the body, your heart included, you don't want to overdo it. Extreme aerobic exertion is taxing on the body, which also needs time to recover from it. Walker suggests doing no more than three high-intensity workouts each week, spaced a day apart.

On the flip side, unfortunately, long hours of low-intensity exercise won't add up to the same benefits as vigorous-intensity activity (or even moderate). The two intensity levels stimulate different reactions in the body, Walker says, and if you do excessive amounts of low-intensity exercise, while you may improve your cardiovascular health, you risk depleting your muscle tissue.

The most important takeaway though is not to get so hung up on the numbers- get up and move regularly, however you can. Intensity aside, all movement matters.

RELATED: 5 Workout Videos You Can Stream to Help You Stay Fit During Quarantine

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Is High-Intensity Exercise Always Best? Here's How to Determine the Healthiest Level of Activity for You

# data[].attributes.attachment_link.description
An Overview of Exercise Intensity Intensity correlates with how hard you're working-or really, how hard your heart is working-when you exercise. The three levels progress from easiest to hardest, and there are two ways to measure them, either the "talk test" or by measuring heart rate.

# data[].attributes.headline
6. The Complete Exercise Guide with Expert Tips

# data[].attributes.subject
6. The Complete Exercise Guide with Expert Tips

# data[].attributes.body
2. "Follow Workout Hydration Rules"

# data[].attributes.attachment_link.readable_text
While some exercise is better than going without, there are tips to ensure overall safety while still having fun!

When it comes to desiring weight loss, exercise is sought out or increased to accelerate progress and results.

But even beyond shedding off those unwanted pounds, regular physical activity is encouraged to support both physical, mental, and emotional health.

And while any exercise is encouraged over going without, there are proper ways to exercise to prevent injury and optimize its overall benefit.

So what are you waiting for? Learn how to exercise properly with these expert tips!

10 Expert Exercise Tips

There are general recommendations regarding the workout type and frequency for an effective exercise routine. Knowing what to wear, eat, and drink is helpful as well.

1. Obtain Advice from Your Doctor

Many health conditions can improve and benefit from exercise. However, it is still a good idea to consult with a doctor before starting any sort of exercise program.

Their guidance and expertise can help tailor recommendations to fit personal needs. They can also address the best ways to exercise, especially if living with asthma, heart disease, or other chronic conditions.

2. Feel and Look the Part

Feeling discomfort from workout attire is the last thing many want to worry about during exercise. Feeling and looking the part also exudes confidence!

So wear clothes that do not restrict movements or blood flow, along with wearing breathable material while you sweat. And when picking out shoes, select a pair that accommodates the type of activity being accomplished.

Also be sure to dress appropriately for the weather, including layers in the extreme cold to prevent the risk of hypothermia.

3. Follow Workout Hydration Rules

Hydration is important for good health, especially during exercise.

Sweat is common during a workout, and hydrating the body can lower the risk of muscle cramps caused by dehydration. Adequate hydration is also important to keep metabolic processes running efficiently.

As a general rule of thumb, consume at least 64-ounces of water daily. Additional considerations suggest regular exercisers and athletes should drink the following:

* 16 ounces of water leading up to the activity
* Six to 12 ounces immediately prior to exercise
* During every 15 to 20 minutes of active training

4. Use Proper Warm-Up Exercises

Before jumping into a workout, it is important to participate in some sort of warm-up for about five minutes. Or, until the muscles feel warmer and heart rate states to elevate.

Warm-up with brisk walking, light jogging, jumping jacks, or another exercise to elevate heart rate. Stretching before exercising is discouraged, as it may increase the risk of pulling or straining a muscle.

Following a warm-up, stretch the loosened muscles to make them more flexible. Do dynamic stretches, or slow and controlled movements, rather than remaining still and holding them. Dynamic stretches may include arm circles, leg raises, hip rotations, and flowing yoga poses.

5. Cool Down Appropriately

An effective cool-down regimen can reduce pain and stiffness following a workout.

While the muscles are still warm, do "static" stretches, breathing deeply and holding for up to 30 seconds at a time. These sort of post-workout stretches help lengthen muscles and improve their flexibility.

Also, take the time to cool down from a workout. A light, 10-minute walk or jog allows the heart rate to decline back to normal. It encourages blood flow and removes lactic acid from the body as well.

6. Keep Moving and Heart Rate Elevated

Aerobic exercise supports heart and overall health and includes any exercise that elevates heart rate, including jogging and biking.

Target heart rate during moderate-intensity activities is about 50 to 70 percent of maximum heart rate. During vigorous physical activity, target heart rate is about 70 to 85 percent of maximum.

The maximum heart rate is about 220 minus your age. To illustrate, a 30-year-old's maximum heart rate would be 190. When completing a moderate-intensity exercise, heart rate should be in the range of 95 to 133.

Also, rationalize workout exertion based on the ease (or lack) of conversation. Struggling to hold a conversation? You may be exercising too hard. But if you can chat someone's ear off, you may not be exercising hard enough.

7. Strength Train Properly

Strength training is simply the act of building muscle and strength. It is recommended to be completed at least two times a week.

To lower the risk of injury and maximize its benefits, one should learn how to strength train properly. This includes the following tips:

* Focus on good form rather than trying to quickly crank out repetitions. Rushing and jerking movements, especially when lifting weights, may cause serious injury.

* Lift an appropriate weight amount. The selected weight should make muscles feel tired or fatigued, for a general max of 15 reps. If new to resistance training, body weight exercises and stationary machines are encouraged.

* Embrace muscle balance and target all muscle groups of the upper and lower body.

* Consider a workout buddy. Not only can they be a spotter for weight training sessions, but help you stay motivated!

8. Consider High-Intensity Interval Training (HIIT)

Exercise is not strictly confined to cardio or resistance training sessions. HIIT is a training idea in which low to moderate intensity intervals or alternated with high-intensity intervals. HIIT consists of intense bursts of movement accompanied by seconds of rest on repeat for many cycles.

Mostly related to using both aerobic and anaerobic energy systems, HIIT can help those lose weight without lengthy workouts at the gym. These exercises are suggested to increase muscular size and strength, along with creating the "afterburn effect." Officially known as excess post-exercise oxygen consumption (EPOC), the afterburn helps burn calories after the vigorous activity is completed.

9. Rest and Slowly Progress without Injury

No, resting does not mean resting on your health goals and remember Rome truly was not built in a day...

Biting off more than you can chew may actually hinder progress, as injury is more likely to occur if trying to lift too heavy or sprint too quickly. So gradually progress and be patient with your results.

The ability to add more weight and run quicker will naturally follow when remaining consistent with exercises. Also give muscle groups at least a day or two of recovery to prevent injury, while also listening to the body. If feeling incredibly sore, take the day off!

But if itching for some sort of exercise, incorporate active recovery in a regimen. This may include practicing yoga or taking a hike out in nature.

10. Have Fun!

Ultimately, have fun! Because if exercise feels like a chore, there is a low likelihood to carry out a long-term workout regimen.

Besides, there are hundreds of ways to get active, including at a group cycling class or walking with the family dog. So experiment and try out new exercises, and continue the ones you love.

The most importance is not necessarily on how you choose to get active, just that you are!

# data[].attributes.attachment_link.title
The Complete Exercise Guide with Expert Tips

# data[].attributes.attachment_link.description
When it comes to desiring weight loss, exercise is sought out or increased to accelerate progress and results. But even beyond shedding off those unwanted pounds, regular physical activity is encouraged to support both physical, mental, and emotional health.

# data[].attributes.headline
6. The Complete Exercise Guide with Expert Tips

# data[].attributes.subject
6. The Complete Exercise Guide with Expert Tips

# data[].attributes.body
4.  "Cool Down Appropriately"

# data[].attributes.attachment_link.readable_text
While some exercise is better than going without, there are tips to ensure overall safety while still having fun!

When it comes to desiring weight loss, exercise is sought out or increased to accelerate progress and results.

But even beyond shedding off those unwanted pounds, regular physical activity is encouraged to support both physical, mental, and emotional health.

And while any exercise is encouraged over going without, there are proper ways to exercise to prevent injury and optimize its overall benefit.

So what are you waiting for? Learn how to exercise properly with these expert tips!

10 Expert Exercise Tips

There are general recommendations regarding the workout type and frequency for an effective exercise routine. Knowing what to wear, eat, and drink is helpful as well.

1. Obtain Advice from Your Doctor

Many health conditions can improve and benefit from exercise. However, it is still a good idea to consult with a doctor before starting any sort of exercise program.

Their guidance and expertise can help tailor recommendations to fit personal needs. They can also address the best ways to exercise, especially if living with asthma, heart disease, or other chronic conditions.

2. Feel and Look the Part

Feeling discomfort from workout attire is the last thing many want to worry about during exercise. Feeling and looking the part also exudes confidence!

So wear clothes that do not restrict movements or blood flow, along with wearing breathable material while you sweat. And when picking out shoes, select a pair that accommodates the type of activity being accomplished.

Also be sure to dress appropriately for the weather, including layers in the extreme cold to prevent the risk of hypothermia.

3. Follow Workout Hydration Rules

Hydration is important for good health, especially during exercise.

Sweat is common during a workout, and hydrating the body can lower the risk of muscle cramps caused by dehydration. Adequate hydration is also important to keep metabolic processes running efficiently.

As a general rule of thumb, consume at least 64-ounces of water daily. Additional considerations suggest regular exercisers and athletes should drink the following:

* 16 ounces of water leading up to the activity
* Six to 12 ounces immediately prior to exercise
* During every 15 to 20 minutes of active training

4. Use Proper Warm-Up Exercises

Before jumping into a workout, it is important to participate in some sort of warm-up for about five minutes. Or, until the muscles feel warmer and heart rate states to elevate.

Warm-up with brisk walking, light jogging, jumping jacks, or another exercise to elevate heart rate. Stretching before exercising is discouraged, as it may increase the risk of pulling or straining a muscle.

Following a warm-up, stretch the loosened muscles to make them more flexible. Do dynamic stretches, or slow and controlled movements, rather than remaining still and holding them. Dynamic stretches may include arm circles, leg raises, hip rotations, and flowing yoga poses.

5. Cool Down Appropriately

An effective cool-down regimen can reduce pain and stiffness following a workout.

While the muscles are still warm, do "static" stretches, breathing deeply and holding for up to 30 seconds at a time. These sort of post-workout stretches help lengthen muscles and improve their flexibility.

Also, take the time to cool down from a workout. A light, 10-minute walk or jog allows the heart rate to decline back to normal. It encourages blood flow and removes lactic acid from the body as well.

6. Keep Moving and Heart Rate Elevated

Aerobic exercise supports heart and overall health and includes any exercise that elevates heart rate, including jogging and biking.

Target heart rate during moderate-intensity activities is about 50 to 70 percent of maximum heart rate. During vigorous physical activity, target heart rate is about 70 to 85 percent of maximum.

The maximum heart rate is about 220 minus your age. To illustrate, a 30-year-old's maximum heart rate would be 190. When completing a moderate-intensity exercise, heart rate should be in the range of 95 to 133.

Also, rationalize workout exertion based on the ease (or lack) of conversation. Struggling to hold a conversation? You may be exercising too hard. But if you can chat someone's ear off, you may not be exercising hard enough.

7. Strength Train Properly

Strength training is simply the act of building muscle and strength. It is recommended to be completed at least two times a week.

To lower the risk of injury and maximize its benefits, one should learn how to strength train properly. This includes the following tips:

* Focus on good form rather than trying to quickly crank out repetitions. Rushing and jerking movements, especially when lifting weights, may cause serious injury.

* Lift an appropriate weight amount. The selected weight should make muscles feel tired or fatigued, for a general max of 15 reps. If new to resistance training, body weight exercises and stationary machines are encouraged.

* Embrace muscle balance and target all muscle groups of the upper and lower body.

* Consider a workout buddy. Not only can they be a spotter for weight training sessions, but help you stay motivated!

8. Consider High-Intensity Interval Training (HIIT)

Exercise is not strictly confined to cardio or resistance training sessions. HIIT is a training idea in which low to moderate intensity intervals or alternated with high-intensity intervals. HIIT consists of intense bursts of movement accompanied by seconds of rest on repeat for many cycles.

Mostly related to using both aerobic and anaerobic energy systems, HIIT can help those lose weight without lengthy workouts at the gym. These exercises are suggested to increase muscular size and strength, along with creating the "afterburn effect." Officially known as excess post-exercise oxygen consumption (EPOC), the afterburn helps burn calories after the vigorous activity is completed.

9. Rest and Slowly Progress without Injury

No, resting does not mean resting on your health goals and remember Rome truly was not built in a day...

Biting off more than you can chew may actually hinder progress, as injury is more likely to occur if trying to lift too heavy or sprint too quickly. So gradually progress and be patient with your results.

The ability to add more weight and run quicker will naturally follow when remaining consistent with exercises. Also give muscle groups at least a day or two of recovery to prevent injury, while also listening to the body. If feeling incredibly sore, take the day off!

But if itching for some sort of exercise, incorporate active recovery in a regimen. This may include practicing yoga or taking a hike out in nature.

10. Have Fun!

Ultimately, have fun! Because if exercise feels like a chore, there is a low likelihood to carry out a long-term workout regimen.

Besides, there are hundreds of ways to get active, including at a group cycling class or walking with the family dog. So experiment and try out new exercises, and continue the ones you love.

The most importance is not necessarily on how you choose to get active, just that you are!

# data[].attributes.attachment_link.title
The Complete Exercise Guide with Expert Tips

# data[].attributes.attachment_link.description
When it comes to desiring weight loss, exercise is sought out or increased to accelerate progress and results. But even beyond shedding off those unwanted pounds, regular physical activity is encouraged to support both physical, mental, and emotional health.

# data[].attributes.headline
5.  Is High-Intensity Exercise Always Best? Here's How to Determine the Healthiest Level of Activity for You

# data[].attributes.subject
5.  Is High-Intensity Exercise Always Best? Here's How to Determine the Healthiest Level of Activity for You

# data[].attributes.body
2. “By training at maximum capacity, you increase potential for muscle growth and weight loss by breaking down more muscle fibers,”

# data[].attributes.attachment_link.readable_text
An Overview of Exercise Intensity

Intensity correlates with how hard you're working-or really, how hard your heart is working-when you exercise. The three levels progress from easiest to hardest, and there are two ways to measure them, either the "talk test" or by measuring heart rate.

The talk test is probably the easiest way to measure intensity, since you only need to figure out how easy or hard it is to talk during whatever activity you're doing. With low intensity, you're moving, but you're still able to be conversational, says William Smith, MS, NSCA-CSCS, author of Exercises for Cardiac Recovery. When you move into moderate-intensity activity, while you shouldn't be totally out of breath, you won't be able to hold a conversation as easily. Your sentences may be slightly broken up with intermittent, yet manageable, heavier breathing. If you're moving with high or vigorous intensity, you won't be able to carry on a conversation at all (nor will you want to).

Exercise intensity can also be determined more technically by heart rate: how frequently your heart is pumping in the span of a minute (aka beats per minute). Heart rate monitors make measuring your resting and working heart rate a simple task (smartwatches like the Apple Watch often have this handy function). If you don't have a monitor, however, you can do some old-school counting. Just find your pulse on your wrist or neck and count the number beats for 10 seconds; then multiply that number by six for beats per minute.

Understanding Maximum Heart Rate and Workout Intensity

Knowing all this, the next step is to calculate your maximum heart rate (MHR): the highest point of intensity that you should be achieving during exercise.

"Exercise intensity is calculated as a percentage of your maximum heart rate during physical activity," says Ben Walker, a personal trainer and owner of Anywhere Fitness in Dublin, Ireland. "The higher the percentage, the harder your body is working."

To determine what your body's maximum heart rate should be, subtract your age from 220.

For instance, if you're 40 years old, your estimated MHR would be about 180 beats per minute. Now, once you know your personal MHR, you can use it to measure how many beats you should be striving for during activities, depending on their intensity. Here's a breakdown:

Low intensity is calculated as working at about 30 to 50 percent of your MHR. Multiply your MHR by .30 and then .50 to determine your heart rate range, Walker says.

Sticking with the example above, if you're 40 years old with an estimated MHR of about 180 beats per minute, multiply 180 by .30 (=54) and then .50 (=90). The result? A hypothetical, healthy 40-year-old's heart rate should remain roughly between 54 and 90 beats per minute when engaging in low-intensity exercise. Low-exertion aerobic activity can often involves moving repetitively at a slower, steadier pace: casual walking (where you can still hold a conversation), light yoga, biking at low-resistance, or leisurely swimming laps. You're moving, but you're not huffing and puffing.

With moderate-intensity aerobic movement, your heart will work a bit harder-though not at max capacity-at roughly 50 to 70 percent of your MHR. Common activities include brisk walking or hiking, aerobic dancing, doubles tennis, cycling (slower than 10 miles per hour, according to the American Heart Association), and even vigorous yard- or housework.

Finally, high intensity means you're training at 75 to 100 percent of your MHR (the average 40-year-old's heart should be pumping at 135 to 180 beats per minute). This vigorous type of movement often involves short, quick-burst exercises where you're fast off the mark, Walker says. You should be working hard, breathing rapidly and heavily, getting sweaty, and unable to sustain a conversation. You might, for instance, be jumping rope, running the stairs, doing a HIIT (high-intensity interval training) workout, playing singles tennis, running, or cycling 10 miles per hour or faster.

RELATED: These Are the Toughest, Sweatiest Workouts in the US, According to People Who Tried Them

Benefits of Each Intensity Level

Each exercise intensity affects the body differently. While they all have benefits, how much you do of each one will largely depend on your current fitness level and goals.

Beginners should start with low intensity, which is beneficial not only for fitness novices, but also seasoned athletes. Think of low-intensity exercise as building the groundwork for more intense exercise. "Low-intensity exercise reduces the risk of injury while preparing your body for more intense activities," Walker says, adding that it primarily burns fat cells as a fuel resource. It also builds your stamina, which you'll need as you progress in your fitness program since it activates the aerobic system. It's also crucial for sports-specific athletes. "If you're training for any sport that requires a lot of movement for longer spells, you'll need to train aerobically to handle this required level of fitness."

RELATED: 3 Low-Impact Types of Exercise That Relieve Stress While Building Strength

When you shift into moderate-intensity exercise, your body begins using fat, carbohydrates, and sugar as fuel sources. "Burning calories from all of these sources help achieve quicker weight loss results," Walker says. More moderate-level activity is needed to achieve more health benefits (the higher the intensity, the less time is needed to reap those exercise rewards).

As soon as you move into high-intensity exercise, though, you're exercising to your full potential. Not only does this stimulate the best response in your body for fat loss and muscle gains, it also boosts your metabolism for hours after your workout. "By training at maximum capacity, you increase potential for muscle growth and weight loss by breaking down more muscle fibers," says Walker, adding that it's a fantastic way to maintain lean muscle mass and improve body composition.

RELATED: The Definitive Amount of Exercise You Need to Make Up for Sitting All Day

Applying It to Your Fitness Routine

So how do you know what intensity you should hit during exercise? While it will depend on your health, current fitness level, and personal goals, some guidelines can help. (Note: Definitely talk to your doctor if you have any questions or concerns about the right intensity for you and your health.)

According to the 2018 Physical Activity Guidelines for Americans, and echoing WHO global guidelines, adults should get at least 150 to 300 minutes of moderate-intensity activity, 75 to 150 minutes of vigorous-intensity exercise, or a combination of each every week. (Guidelines also suggest that you do muscle-strengthening activities at least two days a week.) Even the American Heart Association and American College of Cardiology have exercise prescriptions, namely recommending 30 minutes of moderate-intensity exercise five to seven days a week, says Waqar Khan, MD, a board-certified interventional cardiologist in Houston, Texas and author of Be Heart Smart.

Of course, if you're just beginning an exercise program, always start with low-intensity exercise and progress gradually, Walker says. This also applies if you're recovering from an injury or health issue like a heart attack, Dr. Khan adds.

Once you get past this point, your personal goals will largely dictate your exercise program and how intense your workouts are. If you're hoping to achieve optimal health, follow the above guidelines. If, however, you have sport-specific goals, you may need something different.

The one caveat? While high-intensity exercise can be good for the body, your heart included, you don't want to overdo it. Extreme aerobic exertion is taxing on the body, which also needs time to recover from it. Walker suggests doing no more than three high-intensity workouts each week, spaced a day apart.

On the flip side, unfortunately, long hours of low-intensity exercise won't add up to the same benefits as vigorous-intensity activity (or even moderate). The two intensity levels stimulate different reactions in the body, Walker says, and if you do excessive amounts of low-intensity exercise, while you may improve your cardiovascular health, you risk depleting your muscle tissue.

The most important takeaway though is not to get so hung up on the numbers- get up and move regularly, however you can. Intensity aside, all movement matters.

RELATED: 5 Workout Videos You Can Stream to Help You Stay Fit During Quarantine

# data[].attributes.attachment_link.title
Is High-Intensity Exercise Always Best? Here's How to Determine the Healthiest Level of Activity for You

# data[].attributes.attachment_link.description
An Overview of Exercise Intensity Intensity correlates with how hard you're working-or really, how hard your heart is working-when you exercise. The three levels progress from easiest to hardest, and there are two ways to measure them, either the "talk test" or by measuring heart rate.

# data[].attributes.headline
6. The Complete Exercise Guide with Expert Tips

# data[].attributes.subject
6. The Complete Exercise Guide with Expert Tips

# data[].attributes.body
6. "Rest and Slowly Progress without Injury"

# data[].attributes.attachment_link.readable_text
While some exercise is better than going without, there are tips to ensure overall safety while still having fun!

When it comes to desiring weight loss, exercise is sought out or increased to accelerate progress and results.

But even beyond shedding off those unwanted pounds, regular physical activity is encouraged to support both physical, mental, and emotional health.

And while any exercise is encouraged over going without, there are proper ways to exercise to prevent injury and optimize its overall benefit.

So what are you waiting for? Learn how to exercise properly with these expert tips!

10 Expert Exercise Tips

There are general recommendations regarding the workout type and frequency for an effective exercise routine. Knowing what to wear, eat, and drink is helpful as well.

1. Obtain Advice from Your Doctor

Many health conditions can improve and benefit from exercise. However, it is still a good idea to consult with a doctor before starting any sort of exercise program.

Their guidance and expertise can help tailor recommendations to fit personal needs. They can also address the best ways to exercise, especially if living with asthma, heart disease, or other chronic conditions.

2. Feel and Look the Part

Feeling discomfort from workout attire is the last thing many want to worry about during exercise. Feeling and looking the part also exudes confidence!

So wear clothes that do not restrict movements or blood flow, along with wearing breathable material while you sweat. And when picking out shoes, select a pair that accommodates the type of activity being accomplished.

Also be sure to dress appropriately for the weather, including layers in the extreme cold to prevent the risk of hypothermia.

3. Follow Workout Hydration Rules

Hydration is important for good health, especially during exercise.

Sweat is common during a workout, and hydrating the body can lower the risk of muscle cramps caused by dehydration. Adequate hydration is also important to keep metabolic processes running efficiently.

As a general rule of thumb, consume at least 64-ounces of water daily. Additional considerations suggest regular exercisers and athletes should drink the following:

* 16 ounces of water leading up to the activity
* Six to 12 ounces immediately prior to exercise
* During every 15 to 20 minutes of active training

4. Use Proper Warm-Up Exercises

Before jumping into a workout, it is important to participate in some sort of warm-up for about five minutes. Or, until the muscles feel warmer and heart rate states to elevate.

Warm-up with brisk walking, light jogging, jumping jacks, or another exercise to elevate heart rate. Stretching before exercising is discouraged, as it may increase the risk of pulling or straining a muscle.

Following a warm-up, stretch the loosened muscles to make them more flexible. Do dynamic stretches, or slow and controlled movements, rather than remaining still and holding them. Dynamic stretches may include arm circles, leg raises, hip rotations, and flowing yoga poses.

5. Cool Down Appropriately

An effective cool-down regimen can reduce pain and stiffness following a workout.

While the muscles are still warm, do "static" stretches, breathing deeply and holding for up to 30 seconds at a time. These sort of post-workout stretches help lengthen muscles and improve their flexibility.

Also, take the time to cool down from a workout. A light, 10-minute walk or jog allows the heart rate to decline back to normal. It encourages blood flow and removes lactic acid from the body as well.

6. Keep Moving and Heart Rate Elevated

Aerobic exercise supports heart and overall health and includes any exercise that elevates heart rate, including jogging and biking.

Target heart rate during moderate-intensity activities is about 50 to 70 percent of maximum heart rate. During vigorous physical activity, target heart rate is about 70 to 85 percent of maximum.

The maximum heart rate is about 220 minus your age. To illustrate, a 30-year-old's maximum heart rate would be 190. When completing a moderate-intensity exercise, heart rate should be in the range of 95 to 133.

Also, rationalize workout exertion based on the ease (or lack) of conversation. Struggling to hold a conversation? You may be exercising too hard. But if you can chat someone's ear off, you may not be exercising hard enough.

7. Strength Train Properly

Strength training is simply the act of building muscle and strength. It is recommended to be completed at least two times a week.

To lower the risk of injury and maximize its benefits, one should learn how to strength train properly. This includes the following tips:

* Focus on good form rather than trying to quickly crank out repetitions. Rushing and jerking movements, especially when lifting weights, may cause serious injury.

* Lift an appropriate weight amount. The selected weight should make muscles feel tired or fatigued, for a general max of 15 reps. If new to resistance training, body weight exercises and stationary machines are encouraged.

* Embrace muscle balance and target all muscle groups of the upper and lower body.

* Consider a workout buddy. Not only can they be a spotter for weight training sessions, but help you stay motivated!

8. Consider High-Intensity Interval Training (HIIT)

Exercise is not strictly confined to cardio or resistance training sessions. HIIT is a training idea in which low to moderate intensity intervals or alternated with high-intensity intervals. HIIT consists of intense bursts of movement accompanied by seconds of rest on repeat for many cycles.

Mostly related to using both aerobic and anaerobic energy systems, HIIT can help those lose weight without lengthy workouts at the gym. These exercises are suggested to increase muscular size and strength, along with creating the "afterburn effect." Officially known as excess post-exercise oxygen consumption (EPOC), the afterburn helps burn calories after the vigorous activity is completed.

9. Rest and Slowly Progress without Injury

No, resting does not mean resting on your health goals and remember Rome truly was not built in a day...

Biting off more than you can chew may actually hinder progress, as injury is more likely to occur if trying to lift too heavy or sprint too quickly. So gradually progress and be patient with your results.

The ability to add more weight and run quicker will naturally follow when remaining consistent with exercises. Also give muscle groups at least a day or two of recovery to prevent injury, while also listening to the body. If feeling incredibly sore, take the day off!

But if itching for some sort of exercise, incorporate active recovery in a regimen. This may include practicing yoga or taking a hike out in nature.

10. Have Fun!

Ultimately, have fun! Because if exercise feels like a chore, there is a low likelihood to carry out a long-term workout regimen.

Besides, there are hundreds of ways to get active, including at a group cycling class or walking with the family dog. So experiment and try out new exercises, and continue the ones you love.

The most importance is not necessarily on how you choose to get active, just that you are!

# data[].attributes.attachment_link.title
The Complete Exercise Guide with Expert Tips

# data[].attributes.attachment_link.description
When it comes to desiring weight loss, exercise is sought out or increased to accelerate progress and results. But even beyond shedding off those unwanted pounds, regular physical activity is encouraged to support both physical, mental, and emotional health.

# data[].attributes.headline
6. The Complete Exercise Guide with Expert Tips

# data[].attributes.subject
6. The Complete Exercise Guide with Expert Tips

# data[].attributes.body
1.  "Their guidance and expertise can help tailor recommendations to fit personal needs. "

# data[].attributes.attachment_link.readable_text
While some exercise is better than going without, there are tips to ensure overall safety while still having fun!

When it comes to desiring weight loss, exercise is sought out or increased to accelerate progress and results.

But even beyond shedding off those unwanted pounds, regular physical activity is encouraged to support both physical, mental, and emotional health.

And while any exercise is encouraged over going without, there are proper ways to exercise to prevent injury and optimize its overall benefit.

So what are you waiting for? Learn how to exercise properly with these expert tips!

10 Expert Exercise Tips

There are general recommendations regarding the workout type and frequency for an effective exercise routine. Knowing what to wear, eat, and drink is helpful as well.

1. Obtain Advice from Your Doctor

Many health conditions can improve and benefit from exercise. However, it is still a good idea to consult with a doctor before starting any sort of exercise program.

Their guidance and expertise can help tailor recommendations to fit personal needs. They can also address the best ways to exercise, especially if living with asthma, heart disease, or other chronic conditions.

2. Feel and Look the Part

Feeling discomfort from workout attire is the last thing many want to worry about during exercise. Feeling and looking the part also exudes confidence!

So wear clothes that do not restrict movements or blood flow, along with wearing breathable material while you sweat. And when picking out shoes, select a pair that accommodates the type of activity being accomplished.

Also be sure to dress appropriately for the weather, including layers in the extreme cold to prevent the risk of hypothermia.

3. Follow Workout Hydration Rules

Hydration is important for good health, especially during exercise.

Sweat is common during a workout, and hydrating the body can lower the risk of muscle cramps caused by dehydration. Adequate hydration is also important to keep metabolic processes running efficiently.

As a general rule of thumb, consume at least 64-ounces of water daily. Additional considerations suggest regular exercisers and athletes should drink the following:

* 16 ounces of water leading up to the activity
* Six to 12 ounces immediately prior to exercise
* During every 15 to 20 minutes of active training

4. Use Proper Warm-Up Exercises

Before jumping into a workout, it is important to participate in some sort of warm-up for about five minutes. Or, until the muscles feel warmer and heart rate states to elevate.

Warm-up with brisk walking, light jogging, jumping jacks, or another exercise to elevate heart rate. Stretching before exercising is discouraged, as it may increase the risk of pulling or straining a muscle.

Following a warm-up, stretch the loosened muscles to make them more flexible. Do dynamic stretches, or slow and controlled movements, rather than remaining still and holding them. Dynamic stretches may include arm circles, leg raises, hip rotations, and flowing yoga poses.

5. Cool Down Appropriately

An effective cool-down regimen can reduce pain and stiffness following a workout.

While the muscles are still warm, do "static" stretches, breathing deeply and holding for up to 30 seconds at a time. These sort of post-workout stretches help lengthen muscles and improve their flexibility.

Also, take the time to cool down from a workout. A light, 10-minute walk or jog allows the heart rate to decline back to normal. It encourages blood flow and removes lactic acid from the body as well.

6. Keep Moving and Heart Rate Elevated

Aerobic exercise supports heart and overall health and includes any exercise that elevates heart rate, including jogging and biking.

Target heart rate during moderate-intensity activities is about 50 to 70 percent of maximum heart rate. During vigorous physical activity, target heart rate is about 70 to 85 percent of maximum.

The maximum heart rate is about 220 minus your age. To illustrate, a 30-year-old's maximum heart rate would be 190. When completing a moderate-intensity exercise, heart rate should be in the range of 95 to 133.

Also, rationalize workout exertion based on the ease (or lack) of conversation. Struggling to hold a conversation? You may be exercising too hard. But if you can chat someone's ear off, you may not be exercising hard enough.

7. Strength Train Properly

Strength training is simply the act of building muscle and strength. It is recommended to be completed at least two times a week.

To lower the risk of injury and maximize its benefits, one should learn how to strength train properly. This includes the following tips:

* Focus on good form rather than trying to quickly crank out repetitions. Rushing and jerking movements, especially when lifting weights, may cause serious injury.

* Lift an appropriate weight amount. The selected weight should make muscles feel tired or fatigued, for a general max of 15 reps. If new to resistance training, body weight exercises and stationary machines are encouraged.

* Embrace muscle balance and target all muscle groups of the upper and lower body.

* Consider a workout buddy. Not only can they be a spotter for weight training sessions, but help you stay motivated!

8. Consider High-Intensity Interval Training (HIIT)

Exercise is not strictly confined to cardio or resistance training sessions. HIIT is a training idea in which low to moderate intensity intervals or alternated with high-intensity intervals. HIIT consists of intense bursts of movement accompanied by seconds of rest on repeat for many cycles.

Mostly related to using both aerobic and anaerobic energy systems, HIIT can help those lose weight without lengthy workouts at the gym. These exercises are suggested to increase muscular size and strength, along with creating the "afterburn effect." Officially known as excess post-exercise oxygen consumption (EPOC), the afterburn helps burn calories after the vigorous activity is completed.

9. Rest and Slowly Progress without Injury

No, resting does not mean resting on your health goals and remember Rome truly was not built in a day...

Biting off more than you can chew may actually hinder progress, as injury is more likely to occur if trying to lift too heavy or sprint too quickly. So gradually progress and be patient with your results.

The ability to add more weight and run quicker will naturally follow when remaining consistent with exercises. Also give muscle groups at least a day or two of recovery to prevent injury, while also listening to the body. If feeling incredibly sore, take the day off!

But if itching for some sort of exercise, incorporate active recovery in a regimen. This may include practicing yoga or taking a hike out in nature.

10. Have Fun!

Ultimately, have fun! Because if exercise feels like a chore, there is a low likelihood to carry out a long-term workout regimen.

Besides, there are hundreds of ways to get active, including at a group cycling class or walking with the family dog. So experiment and try out new exercises, and continue the ones you love.

The most importance is not necessarily on how you choose to get active, just that you are!

# data[].attributes.attachment_link.title
The Complete Exercise Guide with Expert Tips

# data[].attributes.attachment_link.description
When it comes to desiring weight loss, exercise is sought out or increased to accelerate progress and results. But even beyond shedding off those unwanted pounds, regular physical activity is encouraged to support both physical, mental, and emotional health.

# data[].attributes.headline
6. The Complete Exercise Guide with Expert Tips

# data[].attributes.subject
6. The Complete Exercise Guide with Expert Tips

# data[].attributes.body
3. "Use Proper Warm-Up Exercises"

# data[].attributes.attachment_link.readable_text
While some exercise is better than going without, there are tips to ensure overall safety while still having fun!

When it comes to desiring weight loss, exercise is sought out or increased to accelerate progress and results.

But even beyond shedding off those unwanted pounds, regular physical activity is encouraged to support both physical, mental, and emotional health.

And while any exercise is encouraged over going without, there are proper ways to exercise to prevent injury and optimize its overall benefit.

So what are you waiting for? Learn how to exercise properly with these expert tips!

10 Expert Exercise Tips

There are general recommendations regarding the workout type and frequency for an effective exercise routine. Knowing what to wear, eat, and drink is helpful as well.

1. Obtain Advice from Your Doctor

Many health conditions can improve and benefit from exercise. However, it is still a good idea to consult with a doctor before starting any sort of exercise program.

Their guidance and expertise can help tailor recommendations to fit personal needs. They can also address the best ways to exercise, especially if living with asthma, heart disease, or other chronic conditions.

2. Feel and Look the Part

Feeling discomfort from workout attire is the last thing many want to worry about during exercise. Feeling and looking the part also exudes confidence!

So wear clothes that do not restrict movements or blood flow, along with wearing breathable material while you sweat. And when picking out shoes, select a pair that accommodates the type of activity being accomplished.

Also be sure to dress appropriately for the weather, including layers in the extreme cold to prevent the risk of hypothermia.

3. Follow Workout Hydration Rules

Hydration is important for good health, especially during exercise.

Sweat is common during a workout, and hydrating the body can lower the risk of muscle cramps caused by dehydration. Adequate hydration is also important to keep metabolic processes running efficiently.

As a general rule of thumb, consume at least 64-ounces of water daily. Additional considerations suggest regular exercisers and athletes should drink the following:

* 16 ounces of water leading up to the activity
* Six to 12 ounces immediately prior to exercise
* During every 15 to 20 minutes of active training

4. Use Proper Warm-Up Exercises

Before jumping into a workout, it is important to participate in some sort of warm-up for about five minutes. Or, until the muscles feel warmer and heart rate states to elevate.

Warm-up with brisk walking, light jogging, jumping jacks, or another exercise to elevate heart rate. Stretching before exercising is discouraged, as it may increase the risk of pulling or straining a muscle.

Following a warm-up, stretch the loosened muscles to make them more flexible. Do dynamic stretches, or slow and controlled movements, rather than remaining still and holding them. Dynamic stretches may include arm circles, leg raises, hip rotations, and flowing yoga poses.

5. Cool Down Appropriately

An effective cool-down regimen can reduce pain and stiffness following a workout.

While the muscles are still warm, do "static" stretches, breathing deeply and holding for up to 30 seconds at a time. These sort of post-workout stretches help lengthen muscles and improve their flexibility.

Also, take the time to cool down from a workout. A light, 10-minute walk or jog allows the heart rate to decline back to normal. It encourages blood flow and removes lactic acid from the body as well.

6. Keep Moving and Heart Rate Elevated

Aerobic exercise supports heart and overall health and includes any exercise that elevates heart rate, including jogging and biking.

Target heart rate during moderate-intensity activities is about 50 to 70 percent of maximum heart rate. During vigorous physical activity, target heart rate is about 70 to 85 percent of maximum.

The maximum heart rate is about 220 minus your age. To illustrate, a 30-year-old's maximum heart rate would be 190. When completing a moderate-intensity exercise, heart rate should be in the range of 95 to 133.

Also, rationalize workout exertion based on the ease (or lack) of conversation. Struggling to hold a conversation? You may be exercising too hard. But if you can chat someone's ear off, you may not be exercising hard enough.

7. Strength Train Properly

Strength training is simply the act of building muscle and strength. It is recommended to be completed at least two times a week.

To lower the risk of injury and maximize its benefits, one should learn how to strength train properly. This includes the following tips:

* Focus on good form rather than trying to quickly crank out repetitions. Rushing and jerking movements, especially when lifting weights, may cause serious injury.

* Lift an appropriate weight amount. The selected weight should make muscles feel tired or fatigued, for a general max of 15 reps. If new to resistance training, body weight exercises and stationary machines are encouraged.

* Embrace muscle balance and target all muscle groups of the upper and lower body.

* Consider a workout buddy. Not only can they be a spotter for weight training sessions, but help you stay motivated!

8. Consider High-Intensity Interval Training (HIIT)

Exercise is not strictly confined to cardio or resistance training sessions. HIIT is a training idea in which low to moderate intensity intervals or alternated with high-intensity intervals. HIIT consists of intense bursts of movement accompanied by seconds of rest on repeat for many cycles.

Mostly related to using both aerobic and anaerobic energy systems, HIIT can help those lose weight without lengthy workouts at the gym. These exercises are suggested to increase muscular size and strength, along with creating the "afterburn effect." Officially known as excess post-exercise oxygen consumption (EPOC), the afterburn helps burn calories after the vigorous activity is completed.

9. Rest and Slowly Progress without Injury

No, resting does not mean resting on your health goals and remember Rome truly was not built in a day...

Biting off more than you can chew may actually hinder progress, as injury is more likely to occur if trying to lift too heavy or sprint too quickly. So gradually progress and be patient with your results.

The ability to add more weight and run quicker will naturally follow when remaining consistent with exercises. Also give muscle groups at least a day or two of recovery to prevent injury, while also listening to the body. If feeling incredibly sore, take the day off!

But if itching for some sort of exercise, incorporate active recovery in a regimen. This may include practicing yoga or taking a hike out in nature.

10. Have Fun!

Ultimately, have fun! Because if exercise feels like a chore, there is a low likelihood to carry out a long-term workout regimen.

Besides, there are hundreds of ways to get active, including at a group cycling class or walking with the family dog. So experiment and try out new exercises, and continue the ones you love.

The most importance is not necessarily on how you choose to get active, just that you are!

# data[].attributes.attachment_link.title
The Complete Exercise Guide with Expert Tips

# data[].attributes.attachment_link.description
When it comes to desiring weight loss, exercise is sought out or increased to accelerate progress and results. But even beyond shedding off those unwanted pounds, regular physical activity is encouraged to support both physical, mental, and emotional health.

# data[].attributes.headline
7. When Exercise Does More Harm than Good

# data[].attributes.subject
7. When Exercise Does More Harm than Good

# data[].attributes.body
1. In a report published Moday in the Journal of the American College of Cardiology researchers from Demark say that people who push their bodies too hard may essentially undo the benefit of exercise. / ran at a fast pace more than 4 hours a week for more than 3 days a week -> risk of dying like those who were sedentary and hardly exercised at all.

# data[].attributes.attachment_link.title
Why Avid Runners May Not Live As Long As Light Runners

# data[].attributes.attachment_link.description
A new study shows that running too much can be just as unhealthy as not being active at all

# data[].attributes.headline
8.Is It Safe to Work Out Twice in One Day?

# data[].attributes.subject
8.Is It Safe to Work Out Twice in One Day?

# data[].attributes.body
3. "Even if you're not overtraining, you can still hit a point of diminishing returns—meaning all that extra work may be for naught."

# data[].attributes.attachment_link.readable_text
If one workout a day is generally a good thing, two workouts a day should be even better, right? Not exactly. You've probably heard the term "two-a-days" tossed around, and maybe even been tempted to work them into your own routine in the name of accelerated fitness results. In New York City, for example, it's not uncommon to see someone in a fitness class who has just come from another similar class, or overhear someone planning their evening workout before they've even cooled down from their morning one.

But whether two-a-days are safe-or even worth the extra time (and laundry)-depends on a few factors, including your fitness level, your goals, and most importantly, the type of two-a-day workout routine you've got in mind.

"Typically, two-a-days mean a cardio session and a resistance training session," exercise physiologist Jonathan Mike, Ph.D., C.S.C.S., tells SELF. Professional athletes regularly have two-a-days on their training schedules, and they're set up so that the athlete can safely work on different parts of their physical fitness in one day.

If you're not a professional athlete, working out twice in one day could mean fitting in two cardio sessions, two resistance training sessions, one cardio session and a hot yoga class...you get the picture. Usually, people do one workout in the morning and one in the afternoon or evening, but they could be done back-to-back.

Not all two-a-days are created equal, though. Some of these approaches might be helpful, while other types of two-a-days may actually hinder your fitness results. Here's what you need to know about doubling your daily sweat.

Working out twice in one day increases the chances you'll overdo it and end up injured.

When it comes to two-a-days, overtraining and injury are the biggest concerns. And keep in mind, you can still run into these issues if you're just hardcore working out above your fitness level without taking enough rest-even without implementing two-a-days, there's such a thing as too much exercise. (You should always talk with your doctor before starting a new exercise routine, especially if you are concerned about how it might impact a pre-existing health condition or injury.)

It all comes down to whether or not you're giving your body a chance to recover. "Exercise, especially high-intensity exercise, is a stressor to the body," Nathan Jenkins, Ph.D., associate professor of exercise physiology at the University of Georgia and sports nutrition consultant with Renaissance Periodization, tells SELF. In normal conditions, this stress is a good thing, because it pushes your body to adapt so that it gets better at handling the stress the next time you put it through the paces-that's pretty much what getting fitter is.

But if you don't allow your body enough time for this adaption to happen, you end up doing yourself a disservice. When you do resistance training, for example, you actually create little micro tears in the muscle fibers, and it's when they repair and rebuild that you see increases in size and strength. But if you don't give them the opportunity to recover, you're just continuing to break your muscle fibers down over and over again.

Not only will you potentially stop seeing improvements in, say, how much you can lift, but you can also end up with nagging aches, pains, and even injuries when your muscles are overworked.

Over-doing it on cardio, especially high-intensity cardio (like high-intensity interval training, or HIIT, where you're pushing yourself to your max) is also a recipe for trouble. While you may also notice muscular consequences with excessive cardio, the bigger thing to watch out for here is more systemic overtraining: When you're constantly revving up your body with too much high-intensity work, your central nervous system can get so overwhelmed that it basically starts to pump the breaks a bit on some of its duties, which results in classic symptoms of overtraining, exercise physiologist Joel Seedman, Ph.D., owner of Advanced Human Performance in Atlanta, Georgia, tells SELF.

# data[].attributes.attachment_link.title
Is It Safe to Work Out Twice in One Day?

# data[].attributes.attachment_link.description
If one workout a day is generally a good thing, two workouts a day should be even better, right? Not exactly. You've probably heard the term "two-a-days" tossed around, and maybe even been tempted to work them into your own routine in the name of accelerated fitness results.

# data[].attributes.headline
8. Is It Safe to Work Out Twice in One Day? By Alexa Tucker - July 7, 2018

# data[].attributes.subject
8. Is It Safe to Work Out Twice in One Day? By Alexa Tucker - July 7, 2018

# data[].attributes.body
1. "Working out twice in one day increases the chances you’ll overdo it and end up injured."
+"you can still run into these issues if you're just hardcore working out above your fitness level without taking enough rest"
+It all comes down to whether or not you're giving your body a chance to recover. "Exercise, especially high-intensity exercise, is a stressor to the body".
"When you do resistance training, for example, you actually create little micro tears in the muscle fibers, and it's when they repair and rebuild that you see increases in size and strength. But if you don't give them the opportunity to recover, you're just continuing to break your muscle fibers down over and over again."

# data[].attributes.attachment_link.readable_text
If one workout a day is generally a good thing, two workouts a day should be even better, right? Not exactly. You've probably heard the term "two-a-days" tossed around, and maybe even been tempted to work them into your own routine in the name of accelerated fitness results. In New York City, for example, it's not uncommon to see someone in a fitness class who has just come from another similar class, or overhear someone planning their evening workout before they've even cooled down from their morning one.

But whether two-a-days are safe-or even worth the extra time (and laundry)-depends on a few factors, including your fitness level, your goals, and most importantly, the type of two-a-day workout routine you've got in mind.

"Typically, two-a-days mean a cardio session and a resistance training session," exercise physiologist Jonathan Mike, Ph.D., C.S.C.S., tells SELF. Professional athletes regularly have two-a-days on their training schedules, and they're set up so that the athlete can safely work on different parts of their physical fitness in one day.

If you're not a professional athlete, working out twice in one day could mean fitting in two cardio sessions, two resistance training sessions, one cardio session and a hot yoga class...you get the picture. Usually, people do one workout in the morning and one in the afternoon or evening, but they could be done back-to-back.

Not all two-a-days are created equal, though. Some of these approaches might be helpful, while other types of two-a-days may actually hinder your fitness results. Here's what you need to know about doubling your daily sweat.

Working out twice in one day increases the chances you'll overdo it and end up injured.

When it comes to two-a-days, overtraining and injury are the biggest concerns. And keep in mind, you can still run into these issues if you're just hardcore working out above your fitness level without taking enough rest-even without implementing two-a-days, there's such a thing as too much exercise. (You should always talk with your doctor before starting a new exercise routine, especially if you are concerned about how it might impact a pre-existing health condition or injury.)

It all comes down to whether or not you're giving your body a chance to recover. "Exercise, especially high-intensity exercise, is a stressor to the body," Nathan Jenkins, Ph.D., associate professor of exercise physiology at the University of Georgia and sports nutrition consultant with Renaissance Periodization, tells SELF. In normal conditions, this stress is a good thing, because it pushes your body to adapt so that it gets better at handling the stress the next time you put it through the paces-that's pretty much what getting fitter is.

But if you don't allow your body enough time for this adaption to happen, you end up doing yourself a disservice. When you do resistance training, for example, you actually create little micro tears in the muscle fibers, and it's when they repair and rebuild that you see increases in size and strength. But if you don't give them the opportunity to recover, you're just continuing to break your muscle fibers down over and over again.

Not only will you potentially stop seeing improvements in, say, how much you can lift, but you can also end up with nagging aches, pains, and even injuries when your muscles are overworked.

Over-doing it on cardio, especially high-intensity cardio (like high-intensity interval training, or HIIT, where you're pushing yourself to your max) is also a recipe for trouble. While you may also notice muscular consequences with excessive cardio, the bigger thing to watch out for here is more systemic overtraining: When you're constantly revving up your body with too much high-intensity work, your central nervous system can get so overwhelmed that it basically starts to pump the breaks a bit on some of its duties, which results in classic symptoms of overtraining, exercise physiologist Joel Seedman, Ph.D., owner of Advanced Human Performance in Atlanta, Georgia, tells SELF.

# data[].attributes.attachment_link.title
Is It Safe to Work Out Twice in One Day?

# data[].attributes.attachment_link.description
If one workout a day is generally a good thing, two workouts a day should be even better, right? Not exactly. You've probably heard the term "two-a-days" tossed around, and maybe even been tempted to work them into your own routine in the name of accelerated fitness results.

# data[].attributes.headline
7. When Exercise Does More Harm than Good

# data[].attributes.subject
7. When Exercise Does More Harm than Good

# data[].attributes.body
2. "The article give advised: ran less than three times a week for 1-2.4 hours at a slow to moderate pace."

# data[].attributes.attachment_link.title
Why Avid Runners May Not Live As Long As Light Runners

# data[].attributes.attachment_link.description
A new study shows that running too much can be just as unhealthy as not being active at all

# data[].attributes.headline
8.Is It Safe to Work Out Twice in One Day?

# data[].attributes.subject
8.Is It Safe to Work Out Twice in One Day?

# data[].attributes.body
2. "For most people, adding in a second workout isn’t always the best way to reach their health and fitness goals."

# data[].attributes.attachment_link.readable_text
If one workout a day is generally a good thing, two workouts a day should be even better, right? Not exactly. You've probably heard the term "two-a-days" tossed around, and maybe even been tempted to work them into your own routine in the name of accelerated fitness results. In New York City, for example, it's not uncommon to see someone in a fitness class who has just come from another similar class, or overhear someone planning their evening workout before they've even cooled down from their morning one.

But whether two-a-days are safe-or even worth the extra time (and laundry)-depends on a few factors, including your fitness level, your goals, and most importantly, the type of two-a-day workout routine you've got in mind.

"Typically, two-a-days mean a cardio session and a resistance training session," exercise physiologist Jonathan Mike, Ph.D., C.S.C.S., tells SELF. Professional athletes regularly have two-a-days on their training schedules, and they're set up so that the athlete can safely work on different parts of their physical fitness in one day.

If you're not a professional athlete, working out twice in one day could mean fitting in two cardio sessions, two resistance training sessions, one cardio session and a hot yoga class...you get the picture. Usually, people do one workout in the morning and one in the afternoon or evening, but they could be done back-to-back.

Not all two-a-days are created equal, though. Some of these approaches might be helpful, while other types of two-a-days may actually hinder your fitness results. Here's what you need to know about doubling your daily sweat.

Working out twice in one day increases the chances you'll overdo it and end up injured.

When it comes to two-a-days, overtraining and injury are the biggest concerns. And keep in mind, you can still run into these issues if you're just hardcore working out above your fitness level without taking enough rest-even without implementing two-a-days, there's such a thing as too much exercise. (You should always talk with your doctor before starting a new exercise routine, especially if you are concerned about how it might impact a pre-existing health condition or injury.)

It all comes down to whether or not you're giving your body a chance to recover. "Exercise, especially high-intensity exercise, is a stressor to the body," Nathan Jenkins, Ph.D., associate professor of exercise physiology at the University of Georgia and sports nutrition consultant with Renaissance Periodization, tells SELF. In normal conditions, this stress is a good thing, because it pushes your body to adapt so that it gets better at handling the stress the next time you put it through the paces-that's pretty much what getting fitter is.

But if you don't allow your body enough time for this adaption to happen, you end up doing yourself a disservice. When you do resistance training, for example, you actually create little micro tears in the muscle fibers, and it's when they repair and rebuild that you see increases in size and strength. But if you don't give them the opportunity to recover, you're just continuing to break your muscle fibers down over and over again.

Not only will you potentially stop seeing improvements in, say, how much you can lift, but you can also end up with nagging aches, pains, and even injuries when your muscles are overworked.

Over-doing it on cardio, especially high-intensity cardio (like high-intensity interval training, or HIIT, where you're pushing yourself to your max) is also a recipe for trouble. While you may also notice muscular consequences with excessive cardio, the bigger thing to watch out for here is more systemic overtraining: When you're constantly revving up your body with too much high-intensity work, your central nervous system can get so overwhelmed that it basically starts to pump the breaks a bit on some of its duties, which results in classic symptoms of overtraining, exercise physiologist Joel Seedman, Ph.D., owner of Advanced Human Performance in Atlanta, Georgia, tells SELF.

# data[].attributes.attachment_link.title
Is It Safe to Work Out Twice in One Day?

# data[].attributes.attachment_link.description
If one workout a day is generally a good thing, two workouts a day should be even better, right? Not exactly. You've probably heard the term "two-a-days" tossed around, and maybe even been tempted to work them into your own routine in the name of accelerated fitness results.

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9.What Really Happens to Your Body When You Work Out Too Much

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9.What Really Happens to Your Body When You Work Out Too Much

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7. "Chronic overtraining can compromise the immune system, increasing your risk of illness, according to a May 2017 study in the ​Journal of Applied Physiology​."

# data[].attributes.attachment_link.readable_text
Whether you're shopping for new clothes or adding a spicy seasoning to your meal, a little goes a long way. And when exercise is concerned, that's usually the case, too.

It's no secret that exercise releases endorphins, relieves stress, boosts your energy and just generally makes you feel good. But there is a point of diminishing returns - and it's called overtraining.

Overtraining is a condition that occurs when you exercise so much or at such a high intensity so consistently that your body can't recover from that stress. There are different stages of excessive training: overreaching and overtraining syndrome (OTS), according to the Hospital for Special Surgery (HSS).

Overreaching is an early stage of OTS that's easier to reverse, per the HSS, and usually happens when you experience muscle soreness from doing intense back-to-back workouts without sufficient recovery.

If you ignore the symptoms of overreaching and continue to train, you may develop OTS, which can cause more serious symptoms (more on that below). Oftentimes, athletes will misinterpret overtraining symptoms as signs they're simply out of shape, leading them to train longer and harder.

Overreaching and OTS are both associated with symptoms of fatigue, decreased performance, altered mood and/or trouble sleeping. However, overtraining syndrome goes a step further, affecting a variety of your bodily systems.

Unlike the flu or a stomach virus, overtraining syndrome is extremely difficult to diagnose, as there's no one set of criteria used to define OTS, explains Jereme Schumacher, PT, DPT, physical therapist at Bespoke Treatments in San Diego. But there are some common symptoms to look out for.

Here's what really happens when you work out too much.

Your Muscles Become Extremely Fatigued

If you overtrain, you may develop chronic muscle fatigue, according to the American Council on Exercise (ACE). Your muscles and limbs may feel heavy, your heart rate may take longer to recover during training and you may lose agility and speed.

When you continue to push your body to its max workout after workout and when you don't properly refuel, you have what's called low energy availability, per the ACE, which means your body is consistently pulling from its own energy stores (your carbs, proteins and fat) to keep you moving.

As your body pulls from its own nutrient stores, you can't respond productively to the exercise-induced stress. Muscles are broken down during exercise, becoming stronger and more resilient when they repair, Schumacher explains. But without enough fuel or recovery time, there's no way for your muscles to strengthen.

"If you are exercising too much or with poor programming, your body will be unable to properly recover and adapt to the physical stress of working out," Schumacher says.

While it's rare, overexertion may also develop into rhabdomyolysis, a condition that results from the breakdown of muscle fibers, which leak into your blood, according to the American Academy of Family Physicians. If this goes unaddressed, rhabdomyolysis can cause heart issues and even kidney failure.

Exercising frequently throughout the week is totally OK, but make sure you're taking recovery into account, too. Split training (working different muscle groups on different days) is one way you can avoid overexertion, according to the ACE. Mix up your exercise intensity, length and frequency, too.

Even when you do supply your body with some recovery time, OTS makes it difficult to get adequate sleep. Insomnia or restless sleep are common symptoms of overtraining, making it all the more difficult for your body to heal.

Sleep is one of the most important factors in building strength and muscle. While you sleep, your body produces muscle-building hormones, like human growth hormone (HGH), according to the National Sleep Foundation (NSF).

During slow-wave sleep your body also increases blood flow to your muscles, stimulating recovery. In fact, many of the restorative processes for your body occur mostly, or exclusively, during sleep, per the NSF. So, losing a few hours of sleep each night can take a big toll on your body's ability to repair.

OTS and sleep loss can become a vicious cycle. The more you train, the less your body is able to sleep and recover, which ultimately worsens your condition. However, a moderate amount of vigorous exercise each week can actually improve sleep quality, according to the NSF - just make sure you're taking enough days off and fueling properly.

Although research hasn't totally proven that exercising too close to bed will keep you up at night, it's probably smart to keep your heart-spiking workouts a few hours before bedtime, too.

Your Hormones Get Out of Whack

To make matters even worse, OTS can take a toll on your hormones. In general, exercise is calming and helps reduce your levels of cortisol and adrenaline, which are hormones released in times of stress, according to Harvard Health Publishing.

But if you have OTS, you're chronically under stress, with constantly elevated cortisol and adrenaline. Over time, this can cause adrenal insufficiency and depletion, which compromises your body's ability to produce and regulate hormone levels, according to a February 2013 review of research in runners in the ​Journal of Novel Physiotherapies​.

Cortisol serves plenty of functions in the body, helping balance the effects of insulin in breaking down glucose for energy, per the review. Cortisol makes your muscle and fat cells resistant to insulin, causing your liver produce more glucose.

Consistently elevated cortisol levels can lead to insulin resistance over time, according to the University of California, San Francisco. When your cells become more insulin-resistant, your blood will have too much glucose, which your body stores as fat, typically around the abdomen.

For people with periods, this hormonal balance can also disrupt your menstrual cycle. But in the short term, imbalanced hormones can cause agitation and mood swings, according to the ACE. Others may experience unusual irritability or an inability to concentrate.

Your Energy Stores Get Depleted

When you exercise too much, your body may also have trouble getting the energy and nutrition it needs, leading to nutrient deficiencies and medical complications, according to the ACE.

Nutrient deficiency is both a common side effect and cause of OTS, according to the HSS. When you don't fuel your body with enough high-quality carbs, proteins and fats, you can start to experience fatigue, depleted glycogen stores and poor muscle repair, all of which contribute to the chronic exhaustion of overtraining.

Over time, a nutrient deficiency can cause a pretty wide array of symptoms (depending on which nutrients you're lacking), including hair loss, slower healing, bone pain and even altered vision, according to Rush University Medical Center.

Ideally, athletes should get at least 55 percent of their daily calories from carbohydrates with at least 6 to 12 ounces of protein each day, the HSS recommends. However, your specific needs will vary depending on your exercise habits.

Consulting a doctor or dietitian is your best bet when nutrition is concerned. A trained professional can help you establish an ideal meal plan that's suited to your physical activity, while ensuring you're getting all the vitamins and minerals you need to stay healthy.

Your Immune System May Weaken

Chronic overtraining can compromise the immune system, increasing your risk of illness, according to a May 2017 study in the ​Journal of Applied Physiology​. When you overtrain, your body focuses on repairing the damage done by your training, so your overall immunity drops.

After you exercise, your body experiences a window of immunodepression, according to the ​ Journal of Applied Physiology ​ study, leaving you more vulnerable to infection. If you train again while your immune system is still in this depressed state, you widen the window of potential infection.

It's crucial to prioritize the health of your immune system - for your workouts and beyond. Getting plenty of sleep and rest after exercise is the best way to restore your immune function after training, according to the above-mentioned study.

So, How Often Should You Exercise?

Ultimately, overtraining doesn't look one way. What causes OTS symptoms in one person may not affect another as strongly, according to Mathew Forzaglia, certified personal trainer.

"Certain types of athletes train two times a day. Some people can handle that volume," he says. "If someone is new to working out or only has been at it a year or so, I would say they are more prone to overtraining. People want to do too much too soon, thinking it will help them faster, but when it comes to working out, less is more."

Even athletes who train more than once per day will typically either alternate between muscle groups or between strength, cardio and mobility sessions to give their body a break. Usually each session will be a quick one, too, rather than two hours-long workouts.

Generally, overtraining occurs when you increase your training frequency or intensity too quickly. Or, if you exercise with too much resistance for prolonged periods of time, according to the University of New Mexico.

Varying workout intensity can help you avoid overtraining, says Carolina Araujo, certified personal trainer. While you may love your HIIT sessions, alternating with more gentle forms of exercise, like yoga or walking, is wise. You can also incorporate activities that promote recovery, including stretching and foam rolling.

You should also take a closer look at your training regimen and make sure you're including recovery days, especially between intense workouts.

Although there's no set number of rest days everyone needs, Araujo recommends taking one recovery or rest day for every three exercise days. Ideally, these exercise days will vary in intensity and modality, too. Those newer to exercise should go for a rest day every two training days to ensure proper recovery.

Working with a trainer or coach is another great way to prevent OTS, Forzaglia says. A trained professional will know how to vary intensity from one day to the next and may also be qualified to give you some nutritional insight.

If you think you may be experiencing overtraining syndrome, ease off your workout routine and consult a doctor to find out what steps you can take to repair and recover.

# data[].attributes.attachment_link.title
What Really Happens to Your Body When You Work Out Too Much | Livestrong.com

# data[].attributes.attachment_link.description
Whether you're shopping for new clothes or adding a spicy seasoning to your meal, a little goes a long way. And when exercise is concerned, that's usually the case, too. It's no secret that exercise releases endorphins, relieves stress, boosts your energy and just generally makes you feel good.

# data[].attributes.headline
9.What Really Happens to Your Body When You Work Out Too Much

# data[].attributes.subject
9.What Really Happens to Your Body When You Work Out Too Much

# data[].attributes.body
6. "Your Energy Stores Get Depleted:When you exercise too much, your body may also have trouble getting the energy and nutrition it needs, leading to nutrient deficiencies and medical complications, according to the ACE."

# data[].attributes.attachment_link.readable_text
Whether you're shopping for new clothes or adding a spicy seasoning to your meal, a little goes a long way. And when exercise is concerned, that's usually the case, too.

It's no secret that exercise releases endorphins, relieves stress, boosts your energy and just generally makes you feel good. But there is a point of diminishing returns - and it's called overtraining.

Overtraining is a condition that occurs when you exercise so much or at such a high intensity so consistently that your body can't recover from that stress. There are different stages of excessive training: overreaching and overtraining syndrome (OTS), according to the Hospital for Special Surgery (HSS).

Overreaching is an early stage of OTS that's easier to reverse, per the HSS, and usually happens when you experience muscle soreness from doing intense back-to-back workouts without sufficient recovery.

If you ignore the symptoms of overreaching and continue to train, you may develop OTS, which can cause more serious symptoms (more on that below). Oftentimes, athletes will misinterpret overtraining symptoms as signs they're simply out of shape, leading them to train longer and harder.

Overreaching and OTS are both associated with symptoms of fatigue, decreased performance, altered mood and/or trouble sleeping. However, overtraining syndrome goes a step further, affecting a variety of your bodily systems.

Unlike the flu or a stomach virus, overtraining syndrome is extremely difficult to diagnose, as there's no one set of criteria used to define OTS, explains Jereme Schumacher, PT, DPT, physical therapist at Bespoke Treatments in San Diego. But there are some common symptoms to look out for.

Here's what really happens when you work out too much.

Your Muscles Become Extremely Fatigued

If you overtrain, you may develop chronic muscle fatigue, according to the American Council on Exercise (ACE). Your muscles and limbs may feel heavy, your heart rate may take longer to recover during training and you may lose agility and speed.

When you continue to push your body to its max workout after workout and when you don't properly refuel, you have what's called low energy availability, per the ACE, which means your body is consistently pulling from its own energy stores (your carbs, proteins and fat) to keep you moving.

As your body pulls from its own nutrient stores, you can't respond productively to the exercise-induced stress. Muscles are broken down during exercise, becoming stronger and more resilient when they repair, Schumacher explains. But without enough fuel or recovery time, there's no way for your muscles to strengthen.

"If you are exercising too much or with poor programming, your body will be unable to properly recover and adapt to the physical stress of working out," Schumacher says.

While it's rare, overexertion may also develop into rhabdomyolysis, a condition that results from the breakdown of muscle fibers, which leak into your blood, according to the American Academy of Family Physicians. If this goes unaddressed, rhabdomyolysis can cause heart issues and even kidney failure.

Exercising frequently throughout the week is totally OK, but make sure you're taking recovery into account, too. Split training (working different muscle groups on different days) is one way you can avoid overexertion, according to the ACE. Mix up your exercise intensity, length and frequency, too.

Even when you do supply your body with some recovery time, OTS makes it difficult to get adequate sleep. Insomnia or restless sleep are common symptoms of overtraining, making it all the more difficult for your body to heal.

Sleep is one of the most important factors in building strength and muscle. While you sleep, your body produces muscle-building hormones, like human growth hormone (HGH), according to the National Sleep Foundation (NSF).

During slow-wave sleep your body also increases blood flow to your muscles, stimulating recovery. In fact, many of the restorative processes for your body occur mostly, or exclusively, during sleep, per the NSF. So, losing a few hours of sleep each night can take a big toll on your body's ability to repair.

OTS and sleep loss can become a vicious cycle. The more you train, the less your body is able to sleep and recover, which ultimately worsens your condition. However, a moderate amount of vigorous exercise each week can actually improve sleep quality, according to the NSF - just make sure you're taking enough days off and fueling properly.

Although research hasn't totally proven that exercising too close to bed will keep you up at night, it's probably smart to keep your heart-spiking workouts a few hours before bedtime, too.

Your Hormones Get Out of Whack

To make matters even worse, OTS can take a toll on your hormones. In general, exercise is calming and helps reduce your levels of cortisol and adrenaline, which are hormones released in times of stress, according to Harvard Health Publishing.

But if you have OTS, you're chronically under stress, with constantly elevated cortisol and adrenaline. Over time, this can cause adrenal insufficiency and depletion, which compromises your body's ability to produce and regulate hormone levels, according to a February 2013 review of research in runners in the ​Journal of Novel Physiotherapies​.

Cortisol serves plenty of functions in the body, helping balance the effects of insulin in breaking down glucose for energy, per the review. Cortisol makes your muscle and fat cells resistant to insulin, causing your liver produce more glucose.

Consistently elevated cortisol levels can lead to insulin resistance over time, according to the University of California, San Francisco. When your cells become more insulin-resistant, your blood will have too much glucose, which your body stores as fat, typically around the abdomen.

For people with periods, this hormonal balance can also disrupt your menstrual cycle. But in the short term, imbalanced hormones can cause agitation and mood swings, according to the ACE. Others may experience unusual irritability or an inability to concentrate.

Your Energy Stores Get Depleted

When you exercise too much, your body may also have trouble getting the energy and nutrition it needs, leading to nutrient deficiencies and medical complications, according to the ACE.

Nutrient deficiency is both a common side effect and cause of OTS, according to the HSS. When you don't fuel your body with enough high-quality carbs, proteins and fats, you can start to experience fatigue, depleted glycogen stores and poor muscle repair, all of which contribute to the chronic exhaustion of overtraining.

Over time, a nutrient deficiency can cause a pretty wide array of symptoms (depending on which nutrients you're lacking), including hair loss, slower healing, bone pain and even altered vision, according to Rush University Medical Center.

Ideally, athletes should get at least 55 percent of their daily calories from carbohydrates with at least 6 to 12 ounces of protein each day, the HSS recommends. However, your specific needs will vary depending on your exercise habits.

Consulting a doctor or dietitian is your best bet when nutrition is concerned. A trained professional can help you establish an ideal meal plan that's suited to your physical activity, while ensuring you're getting all the vitamins and minerals you need to stay healthy.

Your Immune System May Weaken

Chronic overtraining can compromise the immune system, increasing your risk of illness, according to a May 2017 study in the ​Journal of Applied Physiology​. When you overtrain, your body focuses on repairing the damage done by your training, so your overall immunity drops.

After you exercise, your body experiences a window of immunodepression, according to the ​ Journal of Applied Physiology ​ study, leaving you more vulnerable to infection. If you train again while your immune system is still in this depressed state, you widen the window of potential infection.

It's crucial to prioritize the health of your immune system - for your workouts and beyond. Getting plenty of sleep and rest after exercise is the best way to restore your immune function after training, according to the above-mentioned study.

So, How Often Should You Exercise?

Ultimately, overtraining doesn't look one way. What causes OTS symptoms in one person may not affect another as strongly, according to Mathew Forzaglia, certified personal trainer.

"Certain types of athletes train two times a day. Some people can handle that volume," he says. "If someone is new to working out or only has been at it a year or so, I would say they are more prone to overtraining. People want to do too much too soon, thinking it will help them faster, but when it comes to working out, less is more."

Even athletes who train more than once per day will typically either alternate between muscle groups or between strength, cardio and mobility sessions to give their body a break. Usually each session will be a quick one, too, rather than two hours-long workouts.

Generally, overtraining occurs when you increase your training frequency or intensity too quickly. Or, if you exercise with too much resistance for prolonged periods of time, according to the University of New Mexico.

Varying workout intensity can help you avoid overtraining, says Carolina Araujo, certified personal trainer. While you may love your HIIT sessions, alternating with more gentle forms of exercise, like yoga or walking, is wise. You can also incorporate activities that promote recovery, including stretching and foam rolling.

You should also take a closer look at your training regimen and make sure you're including recovery days, especially between intense workouts.

Although there's no set number of rest days everyone needs, Araujo recommends taking one recovery or rest day for every three exercise days. Ideally, these exercise days will vary in intensity and modality, too. Those newer to exercise should go for a rest day every two training days to ensure proper recovery.

Working with a trainer or coach is another great way to prevent OTS, Forzaglia says. A trained professional will know how to vary intensity from one day to the next and may also be qualified to give you some nutritional insight.

If you think you may be experiencing overtraining syndrome, ease off your workout routine and consult a doctor to find out what steps you can take to repair and recover.

# data[].attributes.attachment_link.title
What Really Happens to Your Body When You Work Out Too Much | Livestrong.com

# data[].attributes.attachment_link.description
Whether you're shopping for new clothes or adding a spicy seasoning to your meal, a little goes a long way. And when exercise is concerned, that's usually the case, too. It's no secret that exercise releases endorphins, relieves stress, boosts your energy and just generally makes you feel good.

# data[].attributes.headline
9.What Really Happens to Your Body When You Work Out Too Much

# data[].attributes.subject
9.What Really Happens to Your Body When You Work Out Too Much

# data[].attributes.body
5. "Your Hormones Get Out of Whack: But if you have OTS, you're chronically under stress, with constantly elevated cortisol and adrenaline. Over time, this can cause adrenal insufficiency and depletion, which compromises your body's ability to produce and regulate hormone levels, according to a February 2013 review of research in runners in the ​Journal of Novel Physiotherapies​."

# data[].attributes.attachment_link.readable_text
Whether you're shopping for new clothes or adding a spicy seasoning to your meal, a little goes a long way. And when exercise is concerned, that's usually the case, too.

It's no secret that exercise releases endorphins, relieves stress, boosts your energy and just generally makes you feel good. But there is a point of diminishing returns - and it's called overtraining.

Overtraining is a condition that occurs when you exercise so much or at such a high intensity so consistently that your body can't recover from that stress. There are different stages of excessive training: overreaching and overtraining syndrome (OTS), according to the Hospital for Special Surgery (HSS).

Overreaching is an early stage of OTS that's easier to reverse, per the HSS, and usually happens when you experience muscle soreness from doing intense back-to-back workouts without sufficient recovery.

If you ignore the symptoms of overreaching and continue to train, you may develop OTS, which can cause more serious symptoms (more on that below). Oftentimes, athletes will misinterpret overtraining symptoms as signs they're simply out of shape, leading them to train longer and harder.

Overreaching and OTS are both associated with symptoms of fatigue, decreased performance, altered mood and/or trouble sleeping. However, overtraining syndrome goes a step further, affecting a variety of your bodily systems.

Unlike the flu or a stomach virus, overtraining syndrome is extremely difficult to diagnose, as there's no one set of criteria used to define OTS, explains Jereme Schumacher, PT, DPT, physical therapist at Bespoke Treatments in San Diego. But there are some common symptoms to look out for.

Here's what really happens when you work out too much.

Your Muscles Become Extremely Fatigued

If you overtrain, you may develop chronic muscle fatigue, according to the American Council on Exercise (ACE). Your muscles and limbs may feel heavy, your heart rate may take longer to recover during training and you may lose agility and speed.

When you continue to push your body to its max workout after workout and when you don't properly refuel, you have what's called low energy availability, per the ACE, which means your body is consistently pulling from its own energy stores (your carbs, proteins and fat) to keep you moving.

As your body pulls from its own nutrient stores, you can't respond productively to the exercise-induced stress. Muscles are broken down during exercise, becoming stronger and more resilient when they repair, Schumacher explains. But without enough fuel or recovery time, there's no way for your muscles to strengthen.

"If you are exercising too much or with poor programming, your body will be unable to properly recover and adapt to the physical stress of working out," Schumacher says.

While it's rare, overexertion may also develop into rhabdomyolysis, a condition that results from the breakdown of muscle fibers, which leak into your blood, according to the American Academy of Family Physicians. If this goes unaddressed, rhabdomyolysis can cause heart issues and even kidney failure.

Exercising frequently throughout the week is totally OK, but make sure you're taking recovery into account, too. Split training (working different muscle groups on different days) is one way you can avoid overexertion, according to the ACE. Mix up your exercise intensity, length and frequency, too.

Even when you do supply your body with some recovery time, OTS makes it difficult to get adequate sleep. Insomnia or restless sleep are common symptoms of overtraining, making it all the more difficult for your body to heal.

Sleep is one of the most important factors in building strength and muscle. While you sleep, your body produces muscle-building hormones, like human growth hormone (HGH), according to the National Sleep Foundation (NSF).

During slow-wave sleep your body also increases blood flow to your muscles, stimulating recovery. In fact, many of the restorative processes for your body occur mostly, or exclusively, during sleep, per the NSF. So, losing a few hours of sleep each night can take a big toll on your body's ability to repair.

OTS and sleep loss can become a vicious cycle. The more you train, the less your body is able to sleep and recover, which ultimately worsens your condition. However, a moderate amount of vigorous exercise each week can actually improve sleep quality, according to the NSF - just make sure you're taking enough days off and fueling properly.

Although research hasn't totally proven that exercising too close to bed will keep you up at night, it's probably smart to keep your heart-spiking workouts a few hours before bedtime, too.

Your Hormones Get Out of Whack

To make matters even worse, OTS can take a toll on your hormones. In general, exercise is calming and helps reduce your levels of cortisol and adrenaline, which are hormones released in times of stress, according to Harvard Health Publishing.

But if you have OTS, you're chronically under stress, with constantly elevated cortisol and adrenaline. Over time, this can cause adrenal insufficiency and depletion, which compromises your body's ability to produce and regulate hormone levels, according to a February 2013 review of research in runners in the ​Journal of Novel Physiotherapies​.

Cortisol serves plenty of functions in the body, helping balance the effects of insulin in breaking down glucose for energy, per the review. Cortisol makes your muscle and fat cells resistant to insulin, causing your liver produce more glucose.

Consistently elevated cortisol levels can lead to insulin resistance over time, according to the University of California, San Francisco. When your cells become more insulin-resistant, your blood will have too much glucose, which your body stores as fat, typically around the abdomen.

For people with periods, this hormonal balance can also disrupt your menstrual cycle. But in the short term, imbalanced hormones can cause agitation and mood swings, according to the ACE. Others may experience unusual irritability or an inability to concentrate.

Your Energy Stores Get Depleted

When you exercise too much, your body may also have trouble getting the energy and nutrition it needs, leading to nutrient deficiencies and medical complications, according to the ACE.

Nutrient deficiency is both a common side effect and cause of OTS, according to the HSS. When you don't fuel your body with enough high-quality carbs, proteins and fats, you can start to experience fatigue, depleted glycogen stores and poor muscle repair, all of which contribute to the chronic exhaustion of overtraining.

Over time, a nutrient deficiency can cause a pretty wide array of symptoms (depending on which nutrients you're lacking), including hair loss, slower healing, bone pain and even altered vision, according to Rush University Medical Center.

Ideally, athletes should get at least 55 percent of their daily calories from carbohydrates with at least 6 to 12 ounces of protein each day, the HSS recommends. However, your specific needs will vary depending on your exercise habits.

Consulting a doctor or dietitian is your best bet when nutrition is concerned. A trained professional can help you establish an ideal meal plan that's suited to your physical activity, while ensuring you're getting all the vitamins and minerals you need to stay healthy.

Your Immune System May Weaken

Chronic overtraining can compromise the immune system, increasing your risk of illness, according to a May 2017 study in the ​Journal of Applied Physiology​. When you overtrain, your body focuses on repairing the damage done by your training, so your overall immunity drops.

After you exercise, your body experiences a window of immunodepression, according to the ​ Journal of Applied Physiology ​ study, leaving you more vulnerable to infection. If you train again while your immune system is still in this depressed state, you widen the window of potential infection.

It's crucial to prioritize the health of your immune system - for your workouts and beyond. Getting plenty of sleep and rest after exercise is the best way to restore your immune function after training, according to the above-mentioned study.

So, How Often Should You Exercise?

Ultimately, overtraining doesn't look one way. What causes OTS symptoms in one person may not affect another as strongly, according to Mathew Forzaglia, certified personal trainer.

"Certain types of athletes train two times a day. Some people can handle that volume," he says. "If someone is new to working out or only has been at it a year or so, I would say they are more prone to overtraining. People want to do too much too soon, thinking it will help them faster, but when it comes to working out, less is more."

Even athletes who train more than once per day will typically either alternate between muscle groups or between strength, cardio and mobility sessions to give their body a break. Usually each session will be a quick one, too, rather than two hours-long workouts.

Generally, overtraining occurs when you increase your training frequency or intensity too quickly. Or, if you exercise with too much resistance for prolonged periods of time, according to the University of New Mexico.

Varying workout intensity can help you avoid overtraining, says Carolina Araujo, certified personal trainer. While you may love your HIIT sessions, alternating with more gentle forms of exercise, like yoga or walking, is wise. You can also incorporate activities that promote recovery, including stretching and foam rolling.

You should also take a closer look at your training regimen and make sure you're including recovery days, especially between intense workouts.

Although there's no set number of rest days everyone needs, Araujo recommends taking one recovery or rest day for every three exercise days. Ideally, these exercise days will vary in intensity and modality, too. Those newer to exercise should go for a rest day every two training days to ensure proper recovery.

Working with a trainer or coach is another great way to prevent OTS, Forzaglia says. A trained professional will know how to vary intensity from one day to the next and may also be qualified to give you some nutritional insight.

If you think you may be experiencing overtraining syndrome, ease off your workout routine and consult a doctor to find out what steps you can take to repair and recover.

# data[].attributes.attachment_link.title
What Really Happens to Your Body When You Work Out Too Much | Livestrong.com

# data[].attributes.attachment_link.description
Whether you're shopping for new clothes or adding a spicy seasoning to your meal, a little goes a long way. And when exercise is concerned, that's usually the case, too. It's no secret that exercise releases endorphins, relieves stress, boosts your energy and just generally makes you feel good.

# data[].attributes.body
2."In fact, contact sports that involve high-impact or body collisions had a higher mortality rate, while low to moderate intensity exercise is associated with improved mortality."

# data[].attributes.attachment_link.readable_text
We all know that exercise is a vital part of a healthy lifestyle. Not only does it help ward off obesity, it also strengthens your bones and can boost your mental health. But is there such a thing as too much exercise? It sounds like a good excuse to skip the gym for a day, but there is some evidence to suggest that too much strenuous exercise can be harmful to your health.

Research published in Mayo Clinical Proceedings found those who exercised well over the recommended guidelines for many years were at an increased risk of developing coronary artery calcification - essentially calcium plaques that appear in the arteries, which are often a precursor of heart disease.

The Million Women Study published in the journal Circulation also found that women who partook in strenuous physical activity every day were more at risk of blood clots, stroke and heart disease compared to moderate exercisers.

And a 2012 BMJ study found that those taking part in high-intensity sports compared to low-intensity sports did not have a significantly better lifespan. In fact, contact sports that involve high-impact or body collisions had a higher mortality rate, while low to moderate intensity exercise is associated with improved mortality.

But there have been countless studies that link greater cardiovascular fitness to a longer life, as well as a plethora of other studies that conclude that exercise is beneficial for both physical and mental health.

The harms of overtraining

Generally speaking, extremely intensive and competitive sport can be bad for your health, Dr Leon Creaney, consultant in sport and exercise medicine at The Manchester Institute of Health and Performance, explains.

"Athletes who train extremely hard are at risk of overtraining syndrome and other conditions such as RED-S (relative energy deficiency in sport). These conditions in turn can lead to osteoporosis or prolonged fatigue," he says.

"They are generally conditions only seen in high-level athletes. Running is generally good for health, but running in an overweight person can damage the joints and increase risk of needing a hip or knee replacement."

Leanne Antoine, a musculoskeletal physiotherapist and spokeswoman for the Chartered Society of Physiotherapy adds that, as most of us don't get as much exercise as we should, we're not at risk of doing enough to cause our bodies harm. But we must still be mindful of the potential damage we could be doing to our joints, ligaments, tendons and muscles if we overtrain.

"The type of injuries that I see as a physiotherapist due to overuse include ligament and tendon injuries that can impact any part of the body. I also see a substantial amount of muscle strains," she explains.

"When the body is not given enough time to recover after extreme exercise there is always the risk that a fatigued body will be more susceptible to injury. I have noticed that sometimes these injuries do not occur on the gym floor itself but can happen when carrying out a household chore.

"Age-related changes to our joints, otherwise known as osteoarthritis, are something that we are all susceptible to but if we injured certain joints through overuse activity, we may well cause secondary osteoarthritic change."

Excessive exercise can also cause sleep disturbances in some people, Antoine adds.

"There may also be issues associated with excessive training and poor eating habits," she says.

"It may also increase your resting heart rate and cause some dehydration. But please bear in mind that most of us don't train enough, so we are unlikely to be impacted by these factors."

How much exercise is too much exercise?

The NHS recommends we do 150 minutes of moderate to intense exercise a week - or five 30-minute sessions - alternating between strength training and cardio.

"This is very much dependent on how much exercise you are used to," Dr Creaney says.

"People who are used to training can tolerate very high amounts of training. For health benefits there seems to be little advantage to doing more than five times 30 minutes of moderate-intensity exercise per week, but if you do perform more you may increase the potential harms."

Antoine adds: "As long as your sleep, diet and work life is balanced for you and your current situation, you will not be at risk of over-training. Only if one or more of these factors has not been considered will overtraining have a damaging effect on your body."

Look after yourself

Unless you are an athlete or play high-impact sports it's unlikely you're doing enough exercise to cause your body harm. But if you're worried about over-training there are several steps you can take to protect your body.

Antoine suggests using mirrors to make sure you're using the right form when training, as well as seeking help from a physiotherapist, personal trainer or strength and conditioning coach if you're unsure.

She also suggests that you:

Keep a variety of exercises during your exercise week. Consider combining low-intensity interval activity with high-intensity interval activity.

Consider adding a strength component to your training sessions.

Women should consider where they are in their menstrual cycles when training, as they may not have as much energy as usual.

If you are someone who trains between 4 to 6 times a week, you should have at least one week in each month where you have some relative rest or focus a couple of your sessions in the week on stretches and load activity like Pilates or yoga.

# data[].attributes.attachment_link.description
We all know that exercise is a vital part of a healthy lifestyle. Not only does it help ward off obesity, it also strengthens your bones and can boost your mental health. But is there such a thing as too much exercise?

# data[].attributes.headline
9.What Really Happens to Your Body When You Work Out Too Much

# data[].attributes.subject
9.What Really Happens to Your Body When You Work Out Too Much

# data[].attributes.body
4. "Insomnia or restless sleep are common symptoms of overtraining, making it all the more difficult for your body to heal."

# data[].attributes.attachment_link.readable_text
Whether you're shopping for new clothes or adding a spicy seasoning to your meal, a little goes a long way. And when exercise is concerned, that's usually the case, too.

It's no secret that exercise releases endorphins, relieves stress, boosts your energy and just generally makes you feel good. But there is a point of diminishing returns - and it's called overtraining.

Overtraining is a condition that occurs when you exercise so much or at such a high intensity so consistently that your body can't recover from that stress. There are different stages of excessive training: overreaching and overtraining syndrome (OTS), according to the Hospital for Special Surgery (HSS).

Overreaching is an early stage of OTS that's easier to reverse, per the HSS, and usually happens when you experience muscle soreness from doing intense back-to-back workouts without sufficient recovery.

If you ignore the symptoms of overreaching and continue to train, you may develop OTS, which can cause more serious symptoms (more on that below). Oftentimes, athletes will misinterpret overtraining symptoms as signs they're simply out of shape, leading them to train longer and harder.

Overreaching and OTS are both associated with symptoms of fatigue, decreased performance, altered mood and/or trouble sleeping. However, overtraining syndrome goes a step further, affecting a variety of your bodily systems.

Unlike the flu or a stomach virus, overtraining syndrome is extremely difficult to diagnose, as there's no one set of criteria used to define OTS, explains Jereme Schumacher, PT, DPT, physical therapist at Bespoke Treatments in San Diego. But there are some common symptoms to look out for.

Here's what really happens when you work out too much.

Your Muscles Become Extremely Fatigued

If you overtrain, you may develop chronic muscle fatigue, according to the American Council on Exercise (ACE). Your muscles and limbs may feel heavy, your heart rate may take longer to recover during training and you may lose agility and speed.

When you continue to push your body to its max workout after workout and when you don't properly refuel, you have what's called low energy availability, per the ACE, which means your body is consistently pulling from its own energy stores (your carbs, proteins and fat) to keep you moving.

As your body pulls from its own nutrient stores, you can't respond productively to the exercise-induced stress. Muscles are broken down during exercise, becoming stronger and more resilient when they repair, Schumacher explains. But without enough fuel or recovery time, there's no way for your muscles to strengthen.

"If you are exercising too much or with poor programming, your body will be unable to properly recover and adapt to the physical stress of working out," Schumacher says.

While it's rare, overexertion may also develop into rhabdomyolysis, a condition that results from the breakdown of muscle fibers, which leak into your blood, according to the American Academy of Family Physicians. If this goes unaddressed, rhabdomyolysis can cause heart issues and even kidney failure.

Exercising frequently throughout the week is totally OK, but make sure you're taking recovery into account, too. Split training (working different muscle groups on different days) is one way you can avoid overexertion, according to the ACE. Mix up your exercise intensity, length and frequency, too.

Even when you do supply your body with some recovery time, OTS makes it difficult to get adequate sleep. Insomnia or restless sleep are common symptoms of overtraining, making it all the more difficult for your body to heal.

Sleep is one of the most important factors in building strength and muscle. While you sleep, your body produces muscle-building hormones, like human growth hormone (HGH), according to the National Sleep Foundation (NSF).

During slow-wave sleep your body also increases blood flow to your muscles, stimulating recovery. In fact, many of the restorative processes for your body occur mostly, or exclusively, during sleep, per the NSF. So, losing a few hours of sleep each night can take a big toll on your body's ability to repair.

OTS and sleep loss can become a vicious cycle. The more you train, the less your body is able to sleep and recover, which ultimately worsens your condition. However, a moderate amount of vigorous exercise each week can actually improve sleep quality, according to the NSF - just make sure you're taking enough days off and fueling properly.

Although research hasn't totally proven that exercising too close to bed will keep you up at night, it's probably smart to keep your heart-spiking workouts a few hours before bedtime, too.

Your Hormones Get Out of Whack

To make matters even worse, OTS can take a toll on your hormones. In general, exercise is calming and helps reduce your levels of cortisol and adrenaline, which are hormones released in times of stress, according to Harvard Health Publishing.

But if you have OTS, you're chronically under stress, with constantly elevated cortisol and adrenaline. Over time, this can cause adrenal insufficiency and depletion, which compromises your body's ability to produce and regulate hormone levels, according to a February 2013 review of research in runners in the ​Journal of Novel Physiotherapies​.

Cortisol serves plenty of functions in the body, helping balance the effects of insulin in breaking down glucose for energy, per the review. Cortisol makes your muscle and fat cells resistant to insulin, causing your liver produce more glucose.

Consistently elevated cortisol levels can lead to insulin resistance over time, according to the University of California, San Francisco. When your cells become more insulin-resistant, your blood will have too much glucose, which your body stores as fat, typically around the abdomen.

For people with periods, this hormonal balance can also disrupt your menstrual cycle. But in the short term, imbalanced hormones can cause agitation and mood swings, according to the ACE. Others may experience unusual irritability or an inability to concentrate.

Your Energy Stores Get Depleted

When you exercise too much, your body may also have trouble getting the energy and nutrition it needs, leading to nutrient deficiencies and medical complications, according to the ACE.

Nutrient deficiency is both a common side effect and cause of OTS, according to the HSS. When you don't fuel your body with enough high-quality carbs, proteins and fats, you can start to experience fatigue, depleted glycogen stores and poor muscle repair, all of which contribute to the chronic exhaustion of overtraining.

Over time, a nutrient deficiency can cause a pretty wide array of symptoms (depending on which nutrients you're lacking), including hair loss, slower healing, bone pain and even altered vision, according to Rush University Medical Center.

Ideally, athletes should get at least 55 percent of their daily calories from carbohydrates with at least 6 to 12 ounces of protein each day, the HSS recommends. However, your specific needs will vary depending on your exercise habits.

Consulting a doctor or dietitian is your best bet when nutrition is concerned. A trained professional can help you establish an ideal meal plan that's suited to your physical activity, while ensuring you're getting all the vitamins and minerals you need to stay healthy.

Your Immune System May Weaken

Chronic overtraining can compromise the immune system, increasing your risk of illness, according to a May 2017 study in the ​Journal of Applied Physiology​. When you overtrain, your body focuses on repairing the damage done by your training, so your overall immunity drops.

After you exercise, your body experiences a window of immunodepression, according to the ​ Journal of Applied Physiology ​ study, leaving you more vulnerable to infection. If you train again while your immune system is still in this depressed state, you widen the window of potential infection.

It's crucial to prioritize the health of your immune system - for your workouts and beyond. Getting plenty of sleep and rest after exercise is the best way to restore your immune function after training, according to the above-mentioned study.

So, How Often Should You Exercise?

Ultimately, overtraining doesn't look one way. What causes OTS symptoms in one person may not affect another as strongly, according to Mathew Forzaglia, certified personal trainer.

"Certain types of athletes train two times a day. Some people can handle that volume," he says. "If someone is new to working out or only has been at it a year or so, I would say they are more prone to overtraining. People want to do too much too soon, thinking it will help them faster, but when it comes to working out, less is more."

Even athletes who train more than once per day will typically either alternate between muscle groups or between strength, cardio and mobility sessions to give their body a break. Usually each session will be a quick one, too, rather than two hours-long workouts.

Generally, overtraining occurs when you increase your training frequency or intensity too quickly. Or, if you exercise with too much resistance for prolonged periods of time, according to the University of New Mexico.

Varying workout intensity can help you avoid overtraining, says Carolina Araujo, certified personal trainer. While you may love your HIIT sessions, alternating with more gentle forms of exercise, like yoga or walking, is wise. You can also incorporate activities that promote recovery, including stretching and foam rolling.

You should also take a closer look at your training regimen and make sure you're including recovery days, especially between intense workouts.

Although there's no set number of rest days everyone needs, Araujo recommends taking one recovery or rest day for every three exercise days. Ideally, these exercise days will vary in intensity and modality, too. Those newer to exercise should go for a rest day every two training days to ensure proper recovery.

Working with a trainer or coach is another great way to prevent OTS, Forzaglia says. A trained professional will know how to vary intensity from one day to the next and may also be qualified to give you some nutritional insight.

If you think you may be experiencing overtraining syndrome, ease off your workout routine and consult a doctor to find out what steps you can take to repair and recover.

# data[].attributes.attachment_link.title
What Really Happens to Your Body When You Work Out Too Much | Livestrong.com

# data[].attributes.attachment_link.description
Whether you're shopping for new clothes or adding a spicy seasoning to your meal, a little goes a long way. And when exercise is concerned, that's usually the case, too. It's no secret that exercise releases endorphins, relieves stress, boosts your energy and just generally makes you feel good.

# data[].attributes.body
5."Excessive exercise can also cause sleep disturbances in some people, Antoine adds."

# data[].attributes.attachment_link.readable_text
We all know that exercise is a vital part of a healthy lifestyle. Not only does it help ward off obesity, it also strengthens your bones and can boost your mental health. But is there such a thing as too much exercise? It sounds like a good excuse to skip the gym for a day, but there is some evidence to suggest that too much strenuous exercise can be harmful to your health.

Research published in Mayo Clinical Proceedings found those who exercised well over the recommended guidelines for many years were at an increased risk of developing coronary artery calcification - essentially calcium plaques that appear in the arteries, which are often a precursor of heart disease.

The Million Women Study published in the journal Circulation also found that women who partook in strenuous physical activity every day were more at risk of blood clots, stroke and heart disease compared to moderate exercisers.

And a 2012 BMJ study found that those taking part in high-intensity sports compared to low-intensity sports did not have a significantly better lifespan. In fact, contact sports that involve high-impact or body collisions had a higher mortality rate, while low to moderate intensity exercise is associated with improved mortality.

But there have been countless studies that link greater cardiovascular fitness to a longer life, as well as a plethora of other studies that conclude that exercise is beneficial for both physical and mental health.

The harms of overtraining

Generally speaking, extremely intensive and competitive sport can be bad for your health, Dr Leon Creaney, consultant in sport and exercise medicine at The Manchester Institute of Health and Performance, explains.

"Athletes who train extremely hard are at risk of overtraining syndrome and other conditions such as RED-S (relative energy deficiency in sport). These conditions in turn can lead to osteoporosis or prolonged fatigue," he says.

"They are generally conditions only seen in high-level athletes. Running is generally good for health, but running in an overweight person can damage the joints and increase risk of needing a hip or knee replacement."

Leanne Antoine, a musculoskeletal physiotherapist and spokeswoman for the Chartered Society of Physiotherapy adds that, as most of us don't get as much exercise as we should, we're not at risk of doing enough to cause our bodies harm. But we must still be mindful of the potential damage we could be doing to our joints, ligaments, tendons and muscles if we overtrain.

"The type of injuries that I see as a physiotherapist due to overuse include ligament and tendon injuries that can impact any part of the body. I also see a substantial amount of muscle strains," she explains.

"When the body is not given enough time to recover after extreme exercise there is always the risk that a fatigued body will be more susceptible to injury. I have noticed that sometimes these injuries do not occur on the gym floor itself but can happen when carrying out a household chore.

"Age-related changes to our joints, otherwise known as osteoarthritis, are something that we are all susceptible to but if we injured certain joints through overuse activity, we may well cause secondary osteoarthritic change."

Excessive exercise can also cause sleep disturbances in some people, Antoine adds.

"There may also be issues associated with excessive training and poor eating habits," she says.

"It may also increase your resting heart rate and cause some dehydration. But please bear in mind that most of us don't train enough, so we are unlikely to be impacted by these factors."

How much exercise is too much exercise?

The NHS recommends we do 150 minutes of moderate to intense exercise a week - or five 30-minute sessions - alternating between strength training and cardio.

"This is very much dependent on how much exercise you are used to," Dr Creaney says.

"People who are used to training can tolerate very high amounts of training. For health benefits there seems to be little advantage to doing more than five times 30 minutes of moderate-intensity exercise per week, but if you do perform more you may increase the potential harms."

Antoine adds: "As long as your sleep, diet and work life is balanced for you and your current situation, you will not be at risk of over-training. Only if one or more of these factors has not been considered will overtraining have a damaging effect on your body."

Look after yourself

Unless you are an athlete or play high-impact sports it's unlikely you're doing enough exercise to cause your body harm. But if you're worried about over-training there are several steps you can take to protect your body.

Antoine suggests using mirrors to make sure you're using the right form when training, as well as seeking help from a physiotherapist, personal trainer or strength and conditioning coach if you're unsure.

She also suggests that you:

Keep a variety of exercises during your exercise week. Consider combining low-intensity interval activity with high-intensity interval activity.

Consider adding a strength component to your training sessions.

Women should consider where they are in their menstrual cycles when training, as they may not have as much energy as usual.

If you are someone who trains between 4 to 6 times a week, you should have at least one week in each month where you have some relative rest or focus a couple of your sessions in the week on stretches and load activity like Pilates or yoga.

# data[].attributes.attachment_link.description
We all know that exercise is a vital part of a healthy lifestyle. Not only does it help ward off obesity, it also strengthens your bones and can boost your mental health. But is there such a thing as too much exercise?

# data[].attributes.body
6. "The NHS recommends we do 150 minutes of moderate to intense exercise a week - or five 30-minute sessions - alternating between strength training and cardio."

# data[].attributes.attachment_link.readable_text
We all know that exercise is a vital part of a healthy lifestyle. Not only does it help ward off obesity, it also strengthens your bones and can boost your mental health. But is there such a thing as too much exercise? It sounds like a good excuse to skip the gym for a day, but there is some evidence to suggest that too much strenuous exercise can be harmful to your health.

Research published in Mayo Clinical Proceedings found those who exercised well over the recommended guidelines for many years were at an increased risk of developing coronary artery calcification - essentially calcium plaques that appear in the arteries, which are often a precursor of heart disease.

The Million Women Study published in the journal Circulation also found that women who partook in strenuous physical activity every day were more at risk of blood clots, stroke and heart disease compared to moderate exercisers.

And a 2012 BMJ study found that those taking part in high-intensity sports compared to low-intensity sports did not have a significantly better lifespan. In fact, contact sports that involve high-impact or body collisions had a higher mortality rate, while low to moderate intensity exercise is associated with improved mortality.

But there have been countless studies that link greater cardiovascular fitness to a longer life, as well as a plethora of other studies that conclude that exercise is beneficial for both physical and mental health.

The harms of overtraining

Generally speaking, extremely intensive and competitive sport can be bad for your health, Dr Leon Creaney, consultant in sport and exercise medicine at The Manchester Institute of Health and Performance, explains.

"Athletes who train extremely hard are at risk of overtraining syndrome and other conditions such as RED-S (relative energy deficiency in sport). These conditions in turn can lead to osteoporosis or prolonged fatigue," he says.

"They are generally conditions only seen in high-level athletes. Running is generally good for health, but running in an overweight person can damage the joints and increase risk of needing a hip or knee replacement."

Leanne Antoine, a musculoskeletal physiotherapist and spokeswoman for the Chartered Society of Physiotherapy adds that, as most of us don't get as much exercise as we should, we're not at risk of doing enough to cause our bodies harm. But we must still be mindful of the potential damage we could be doing to our joints, ligaments, tendons and muscles if we overtrain.

"The type of injuries that I see as a physiotherapist due to overuse include ligament and tendon injuries that can impact any part of the body. I also see a substantial amount of muscle strains," she explains.

"When the body is not given enough time to recover after extreme exercise there is always the risk that a fatigued body will be more susceptible to injury. I have noticed that sometimes these injuries do not occur on the gym floor itself but can happen when carrying out a household chore.

"Age-related changes to our joints, otherwise known as osteoarthritis, are something that we are all susceptible to but if we injured certain joints through overuse activity, we may well cause secondary osteoarthritic change."

Excessive exercise can also cause sleep disturbances in some people, Antoine adds.

"There may also be issues associated with excessive training and poor eating habits," she says.

"It may also increase your resting heart rate and cause some dehydration. But please bear in mind that most of us don't train enough, so we are unlikely to be impacted by these factors."

How much exercise is too much exercise?

The NHS recommends we do 150 minutes of moderate to intense exercise a week - or five 30-minute sessions - alternating between strength training and cardio.

"This is very much dependent on how much exercise you are used to," Dr Creaney says.

"People who are used to training can tolerate very high amounts of training. For health benefits there seems to be little advantage to doing more than five times 30 minutes of moderate-intensity exercise per week, but if you do perform more you may increase the potential harms."

Antoine adds: "As long as your sleep, diet and work life is balanced for you and your current situation, you will not be at risk of over-training. Only if one or more of these factors has not been considered will overtraining have a damaging effect on your body."

Look after yourself

Unless you are an athlete or play high-impact sports it's unlikely you're doing enough exercise to cause your body harm. But if you're worried about over-training there are several steps you can take to protect your body.

Antoine suggests using mirrors to make sure you're using the right form when training, as well as seeking help from a physiotherapist, personal trainer or strength and conditioning coach if you're unsure.

She also suggests that you:

Keep a variety of exercises during your exercise week. Consider combining low-intensity interval activity with high-intensity interval activity.

Consider adding a strength component to your training sessions.

Women should consider where they are in their menstrual cycles when training, as they may not have as much energy as usual.

If you are someone who trains between 4 to 6 times a week, you should have at least one week in each month where you have some relative rest or focus a couple of your sessions in the week on stretches and load activity like Pilates or yoga.

# data[].attributes.attachment_link.description
We all know that exercise is a vital part of a healthy lifestyle. Not only does it help ward off obesity, it also strengthens your bones and can boost your mental health. But is there such a thing as too much exercise?

# data[].attributes.headline
9.What Really Happens to Your Body When You Work Out Too Much

# data[].attributes.subject
9.What Really Happens to Your Body When You Work Out Too Much

# data[].attributes.body
3. "While it's rare, overexertion may also develop into rhabdomyolysis, a condition that results from the breakdown of muscle fibers, which leak into your blood, according to the American Academy of Family Physicians. If this goes unaddressed, rhabdomyolysis can cause heart issues and even kidney failure."

# data[].attributes.attachment_link.readable_text
Whether you're shopping for new clothes or adding a spicy seasoning to your meal, a little goes a long way. And when exercise is concerned, that's usually the case, too.

It's no secret that exercise releases endorphins, relieves stress, boosts your energy and just generally makes you feel good. But there is a point of diminishing returns - and it's called overtraining.

Overtraining is a condition that occurs when you exercise so much or at such a high intensity so consistently that your body can't recover from that stress. There are different stages of excessive training: overreaching and overtraining syndrome (OTS), according to the Hospital for Special Surgery (HSS).

Overreaching is an early stage of OTS that's easier to reverse, per the HSS, and usually happens when you experience muscle soreness from doing intense back-to-back workouts without sufficient recovery.

If you ignore the symptoms of overreaching and continue to train, you may develop OTS, which can cause more serious symptoms (more on that below). Oftentimes, athletes will misinterpret overtraining symptoms as signs they're simply out of shape, leading them to train longer and harder.

Overreaching and OTS are both associated with symptoms of fatigue, decreased performance, altered mood and/or trouble sleeping. However, overtraining syndrome goes a step further, affecting a variety of your bodily systems.

Unlike the flu or a stomach virus, overtraining syndrome is extremely difficult to diagnose, as there's no one set of criteria used to define OTS, explains Jereme Schumacher, PT, DPT, physical therapist at Bespoke Treatments in San Diego. But there are some common symptoms to look out for.

Here's what really happens when you work out too much.

Your Muscles Become Extremely Fatigued

If you overtrain, you may develop chronic muscle fatigue, according to the American Council on Exercise (ACE). Your muscles and limbs may feel heavy, your heart rate may take longer to recover during training and you may lose agility and speed.

When you continue to push your body to its max workout after workout and when you don't properly refuel, you have what's called low energy availability, per the ACE, which means your body is consistently pulling from its own energy stores (your carbs, proteins and fat) to keep you moving.

As your body pulls from its own nutrient stores, you can't respond productively to the exercise-induced stress. Muscles are broken down during exercise, becoming stronger and more resilient when they repair, Schumacher explains. But without enough fuel or recovery time, there's no way for your muscles to strengthen.

"If you are exercising too much or with poor programming, your body will be unable to properly recover and adapt to the physical stress of working out," Schumacher says.

While it's rare, overexertion may also develop into rhabdomyolysis, a condition that results from the breakdown of muscle fibers, which leak into your blood, according to the American Academy of Family Physicians. If this goes unaddressed, rhabdomyolysis can cause heart issues and even kidney failure.

Exercising frequently throughout the week is totally OK, but make sure you're taking recovery into account, too. Split training (working different muscle groups on different days) is one way you can avoid overexertion, according to the ACE. Mix up your exercise intensity, length and frequency, too.

Even when you do supply your body with some recovery time, OTS makes it difficult to get adequate sleep. Insomnia or restless sleep are common symptoms of overtraining, making it all the more difficult for your body to heal.

Sleep is one of the most important factors in building strength and muscle. While you sleep, your body produces muscle-building hormones, like human growth hormone (HGH), according to the National Sleep Foundation (NSF).

During slow-wave sleep your body also increases blood flow to your muscles, stimulating recovery. In fact, many of the restorative processes for your body occur mostly, or exclusively, during sleep, per the NSF. So, losing a few hours of sleep each night can take a big toll on your body's ability to repair.

OTS and sleep loss can become a vicious cycle. The more you train, the less your body is able to sleep and recover, which ultimately worsens your condition. However, a moderate amount of vigorous exercise each week can actually improve sleep quality, according to the NSF - just make sure you're taking enough days off and fueling properly.

Although research hasn't totally proven that exercising too close to bed will keep you up at night, it's probably smart to keep your heart-spiking workouts a few hours before bedtime, too.

Your Hormones Get Out of Whack

To make matters even worse, OTS can take a toll on your hormones. In general, exercise is calming and helps reduce your levels of cortisol and adrenaline, which are hormones released in times of stress, according to Harvard Health Publishing.

But if you have OTS, you're chronically under stress, with constantly elevated cortisol and adrenaline. Over time, this can cause adrenal insufficiency and depletion, which compromises your body's ability to produce and regulate hormone levels, according to a February 2013 review of research in runners in the ​Journal of Novel Physiotherapies​.

Cortisol serves plenty of functions in the body, helping balance the effects of insulin in breaking down glucose for energy, per the review. Cortisol makes your muscle and fat cells resistant to insulin, causing your liver produce more glucose.

Consistently elevated cortisol levels can lead to insulin resistance over time, according to the University of California, San Francisco. When your cells become more insulin-resistant, your blood will have too much glucose, which your body stores as fat, typically around the abdomen.

For people with periods, this hormonal balance can also disrupt your menstrual cycle. But in the short term, imbalanced hormones can cause agitation and mood swings, according to the ACE. Others may experience unusual irritability or an inability to concentrate.

Your Energy Stores Get Depleted

When you exercise too much, your body may also have trouble getting the energy and nutrition it needs, leading to nutrient deficiencies and medical complications, according to the ACE.

Nutrient deficiency is both a common side effect and cause of OTS, according to the HSS. When you don't fuel your body with enough high-quality carbs, proteins and fats, you can start to experience fatigue, depleted glycogen stores and poor muscle repair, all of which contribute to the chronic exhaustion of overtraining.

Over time, a nutrient deficiency can cause a pretty wide array of symptoms (depending on which nutrients you're lacking), including hair loss, slower healing, bone pain and even altered vision, according to Rush University Medical Center.

Ideally, athletes should get at least 55 percent of their daily calories from carbohydrates with at least 6 to 12 ounces of protein each day, the HSS recommends. However, your specific needs will vary depending on your exercise habits.

Consulting a doctor or dietitian is your best bet when nutrition is concerned. A trained professional can help you establish an ideal meal plan that's suited to your physical activity, while ensuring you're getting all the vitamins and minerals you need to stay healthy.

Your Immune System May Weaken

Chronic overtraining can compromise the immune system, increasing your risk of illness, according to a May 2017 study in the ​Journal of Applied Physiology​. When you overtrain, your body focuses on repairing the damage done by your training, so your overall immunity drops.

After you exercise, your body experiences a window of immunodepression, according to the ​ Journal of Applied Physiology ​ study, leaving you more vulnerable to infection. If you train again while your immune system is still in this depressed state, you widen the window of potential infection.

It's crucial to prioritize the health of your immune system - for your workouts and beyond. Getting plenty of sleep and rest after exercise is the best way to restore your immune function after training, according to the above-mentioned study.

So, How Often Should You Exercise?

Ultimately, overtraining doesn't look one way. What causes OTS symptoms in one person may not affect another as strongly, according to Mathew Forzaglia, certified personal trainer.

"Certain types of athletes train two times a day. Some people can handle that volume," he says. "If someone is new to working out or only has been at it a year or so, I would say they are more prone to overtraining. People want to do too much too soon, thinking it will help them faster, but when it comes to working out, less is more."

Even athletes who train more than once per day will typically either alternate between muscle groups or between strength, cardio and mobility sessions to give their body a break. Usually each session will be a quick one, too, rather than two hours-long workouts.

Generally, overtraining occurs when you increase your training frequency or intensity too quickly. Or, if you exercise with too much resistance for prolonged periods of time, according to the University of New Mexico.

Varying workout intensity can help you avoid overtraining, says Carolina Araujo, certified personal trainer. While you may love your HIIT sessions, alternating with more gentle forms of exercise, like yoga or walking, is wise. You can also incorporate activities that promote recovery, including stretching and foam rolling.

You should also take a closer look at your training regimen and make sure you're including recovery days, especially between intense workouts.

Although there's no set number of rest days everyone needs, Araujo recommends taking one recovery or rest day for every three exercise days. Ideally, these exercise days will vary in intensity and modality, too. Those newer to exercise should go for a rest day every two training days to ensure proper recovery.

Working with a trainer or coach is another great way to prevent OTS, Forzaglia says. A trained professional will know how to vary intensity from one day to the next and may also be qualified to give you some nutritional insight.

If you think you may be experiencing overtraining syndrome, ease off your workout routine and consult a doctor to find out what steps you can take to repair and recover.

# data[].attributes.attachment_link.title
What Really Happens to Your Body When You Work Out Too Much | Livestrong.com

# data[].attributes.attachment_link.description
Whether you're shopping for new clothes or adding a spicy seasoning to your meal, a little goes a long way. And when exercise is concerned, that's usually the case, too. It's no secret that exercise releases endorphins, relieves stress, boosts your energy and just generally makes you feel good.

# data[].attributes.headline
9.What Really Happens to Your Body When You Work Out Too Much

# data[].attributes.subject
9.What Really Happens to Your Body When You Work Out Too Much

# data[].attributes.body
2. "Your Muscles Become Extremely Fatigued : If you overtrain, you may develop chronic muscle fatigue, according to the American Council on Exercise (ACE). Your muscles and limbs may feel heavy, your heart rate may take longer to recover during training and you may lose agility and speed."

# data[].attributes.attachment_link.readable_text
Whether you're shopping for new clothes or adding a spicy seasoning to your meal, a little goes a long way. And when exercise is concerned, that's usually the case, too.

It's no secret that exercise releases endorphins, relieves stress, boosts your energy and just generally makes you feel good. But there is a point of diminishing returns - and it's called overtraining.

Overtraining is a condition that occurs when you exercise so much or at such a high intensity so consistently that your body can't recover from that stress. There are different stages of excessive training: overreaching and overtraining syndrome (OTS), according to the Hospital for Special Surgery (HSS).

Overreaching is an early stage of OTS that's easier to reverse, per the HSS, and usually happens when you experience muscle soreness from doing intense back-to-back workouts without sufficient recovery.

If you ignore the symptoms of overreaching and continue to train, you may develop OTS, which can cause more serious symptoms (more on that below). Oftentimes, athletes will misinterpret overtraining symptoms as signs they're simply out of shape, leading them to train longer and harder.

Overreaching and OTS are both associated with symptoms of fatigue, decreased performance, altered mood and/or trouble sleeping. However, overtraining syndrome goes a step further, affecting a variety of your bodily systems.

Unlike the flu or a stomach virus, overtraining syndrome is extremely difficult to diagnose, as there's no one set of criteria used to define OTS, explains Jereme Schumacher, PT, DPT, physical therapist at Bespoke Treatments in San Diego. But there are some common symptoms to look out for.

Here's what really happens when you work out too much.

Your Muscles Become Extremely Fatigued

If you overtrain, you may develop chronic muscle fatigue, according to the American Council on Exercise (ACE). Your muscles and limbs may feel heavy, your heart rate may take longer to recover during training and you may lose agility and speed.

When you continue to push your body to its max workout after workout and when you don't properly refuel, you have what's called low energy availability, per the ACE, which means your body is consistently pulling from its own energy stores (your carbs, proteins and fat) to keep you moving.

As your body pulls from its own nutrient stores, you can't respond productively to the exercise-induced stress. Muscles are broken down during exercise, becoming stronger and more resilient when they repair, Schumacher explains. But without enough fuel or recovery time, there's no way for your muscles to strengthen.

"If you are exercising too much or with poor programming, your body will be unable to properly recover and adapt to the physical stress of working out," Schumacher says.

While it's rare, overexertion may also develop into rhabdomyolysis, a condition that results from the breakdown of muscle fibers, which leak into your blood, according to the American Academy of Family Physicians. If this goes unaddressed, rhabdomyolysis can cause heart issues and even kidney failure.

Exercising frequently throughout the week is totally OK, but make sure you're taking recovery into account, too. Split training (working different muscle groups on different days) is one way you can avoid overexertion, according to the ACE. Mix up your exercise intensity, length and frequency, too.

Even when you do supply your body with some recovery time, OTS makes it difficult to get adequate sleep. Insomnia or restless sleep are common symptoms of overtraining, making it all the more difficult for your body to heal.

Sleep is one of the most important factors in building strength and muscle. While you sleep, your body produces muscle-building hormones, like human growth hormone (HGH), according to the National Sleep Foundation (NSF).

During slow-wave sleep your body also increases blood flow to your muscles, stimulating recovery. In fact, many of the restorative processes for your body occur mostly, or exclusively, during sleep, per the NSF. So, losing a few hours of sleep each night can take a big toll on your body's ability to repair.

OTS and sleep loss can become a vicious cycle. The more you train, the less your body is able to sleep and recover, which ultimately worsens your condition. However, a moderate amount of vigorous exercise each week can actually improve sleep quality, according to the NSF - just make sure you're taking enough days off and fueling properly.

Although research hasn't totally proven that exercising too close to bed will keep you up at night, it's probably smart to keep your heart-spiking workouts a few hours before bedtime, too.

Your Hormones Get Out of Whack

To make matters even worse, OTS can take a toll on your hormones. In general, exercise is calming and helps reduce your levels of cortisol and adrenaline, which are hormones released in times of stress, according to Harvard Health Publishing.

But if you have OTS, you're chronically under stress, with constantly elevated cortisol and adrenaline. Over time, this can cause adrenal insufficiency and depletion, which compromises your body's ability to produce and regulate hormone levels, according to a February 2013 review of research in runners in the ​Journal of Novel Physiotherapies​.

Cortisol serves plenty of functions in the body, helping balance the effects of insulin in breaking down glucose for energy, per the review. Cortisol makes your muscle and fat cells resistant to insulin, causing your liver produce more glucose.

Consistently elevated cortisol levels can lead to insulin resistance over time, according to the University of California, San Francisco. When your cells become more insulin-resistant, your blood will have too much glucose, which your body stores as fat, typically around the abdomen.

For people with periods, this hormonal balance can also disrupt your menstrual cycle. But in the short term, imbalanced hormones can cause agitation and mood swings, according to the ACE. Others may experience unusual irritability or an inability to concentrate.

Your Energy Stores Get Depleted

When you exercise too much, your body may also have trouble getting the energy and nutrition it needs, leading to nutrient deficiencies and medical complications, according to the ACE.

Nutrient deficiency is both a common side effect and cause of OTS, according to the HSS. When you don't fuel your body with enough high-quality carbs, proteins and fats, you can start to experience fatigue, depleted glycogen stores and poor muscle repair, all of which contribute to the chronic exhaustion of overtraining.

Over time, a nutrient deficiency can cause a pretty wide array of symptoms (depending on which nutrients you're lacking), including hair loss, slower healing, bone pain and even altered vision, according to Rush University Medical Center.

Ideally, athletes should get at least 55 percent of their daily calories from carbohydrates with at least 6 to 12 ounces of protein each day, the HSS recommends. However, your specific needs will vary depending on your exercise habits.

Consulting a doctor or dietitian is your best bet when nutrition is concerned. A trained professional can help you establish an ideal meal plan that's suited to your physical activity, while ensuring you're getting all the vitamins and minerals you need to stay healthy.

Your Immune System May Weaken

Chronic overtraining can compromise the immune system, increasing your risk of illness, according to a May 2017 study in the ​Journal of Applied Physiology​. When you overtrain, your body focuses on repairing the damage done by your training, so your overall immunity drops.

After you exercise, your body experiences a window of immunodepression, according to the ​ Journal of Applied Physiology ​ study, leaving you more vulnerable to infection. If you train again while your immune system is still in this depressed state, you widen the window of potential infection.

It's crucial to prioritize the health of your immune system - for your workouts and beyond. Getting plenty of sleep and rest after exercise is the best way to restore your immune function after training, according to the above-mentioned study.

So, How Often Should You Exercise?

Ultimately, overtraining doesn't look one way. What causes OTS symptoms in one person may not affect another as strongly, according to Mathew Forzaglia, certified personal trainer.

"Certain types of athletes train two times a day. Some people can handle that volume," he says. "If someone is new to working out or only has been at it a year or so, I would say they are more prone to overtraining. People want to do too much too soon, thinking it will help them faster, but when it comes to working out, less is more."

Even athletes who train more than once per day will typically either alternate between muscle groups or between strength, cardio and mobility sessions to give their body a break. Usually each session will be a quick one, too, rather than two hours-long workouts.

Generally, overtraining occurs when you increase your training frequency or intensity too quickly. Or, if you exercise with too much resistance for prolonged periods of time, according to the University of New Mexico.

Varying workout intensity can help you avoid overtraining, says Carolina Araujo, certified personal trainer. While you may love your HIIT sessions, alternating with more gentle forms of exercise, like yoga or walking, is wise. You can also incorporate activities that promote recovery, including stretching and foam rolling.

You should also take a closer look at your training regimen and make sure you're including recovery days, especially between intense workouts.

Although there's no set number of rest days everyone needs, Araujo recommends taking one recovery or rest day for every three exercise days. Ideally, these exercise days will vary in intensity and modality, too. Those newer to exercise should go for a rest day every two training days to ensure proper recovery.

Working with a trainer or coach is another great way to prevent OTS, Forzaglia says. A trained professional will know how to vary intensity from one day to the next and may also be qualified to give you some nutritional insight.

If you think you may be experiencing overtraining syndrome, ease off your workout routine and consult a doctor to find out what steps you can take to repair and recover.

# data[].attributes.attachment_link.title
What Really Happens to Your Body When You Work Out Too Much | Livestrong.com

# data[].attributes.attachment_link.description
Whether you're shopping for new clothes or adding a spicy seasoning to your meal, a little goes a long way. And when exercise is concerned, that's usually the case, too. It's no secret that exercise releases endorphins, relieves stress, boosts your energy and just generally makes you feel good.

# data[].attributes.body
1. "The Million Women Study published in the journal Circulation also found that women who partook in strenuous physical activity every day were more at risk of blood clots, stroke and heart disease compared to moderate exercisers."

# data[].attributes.attachment_link.readable_text
We all know that exercise is a vital part of a healthy lifestyle. Not only does it help ward off obesity, it also strengthens your bones and can boost your mental health. But is there such a thing as too much exercise? It sounds like a good excuse to skip the gym for a day, but there is some evidence to suggest that too much strenuous exercise can be harmful to your health.

Research published in Mayo Clinical Proceedings found those who exercised well over the recommended guidelines for many years were at an increased risk of developing coronary artery calcification - essentially calcium plaques that appear in the arteries, which are often a precursor of heart disease.

The Million Women Study published in the journal Circulation also found that women who partook in strenuous physical activity every day were more at risk of blood clots, stroke and heart disease compared to moderate exercisers.

And a 2012 BMJ study found that those taking part in high-intensity sports compared to low-intensity sports did not have a significantly better lifespan. In fact, contact sports that involve high-impact or body collisions had a higher mortality rate, while low to moderate intensity exercise is associated with improved mortality.

But there have been countless studies that link greater cardiovascular fitness to a longer life, as well as a plethora of other studies that conclude that exercise is beneficial for both physical and mental health.

The harms of overtraining

Generally speaking, extremely intensive and competitive sport can be bad for your health, Dr Leon Creaney, consultant in sport and exercise medicine at The Manchester Institute of Health and Performance, explains.

"Athletes who train extremely hard are at risk of overtraining syndrome and other conditions such as RED-S (relative energy deficiency in sport). These conditions in turn can lead to osteoporosis or prolonged fatigue," he says.

"They are generally conditions only seen in high-level athletes. Running is generally good for health, but running in an overweight person can damage the joints and increase risk of needing a hip or knee replacement."

Leanne Antoine, a musculoskeletal physiotherapist and spokeswoman for the Chartered Society of Physiotherapy adds that, as most of us don't get as much exercise as we should, we're not at risk of doing enough to cause our bodies harm. But we must still be mindful of the potential damage we could be doing to our joints, ligaments, tendons and muscles if we overtrain.

"The type of injuries that I see as a physiotherapist due to overuse include ligament and tendon injuries that can impact any part of the body. I also see a substantial amount of muscle strains," she explains.

"When the body is not given enough time to recover after extreme exercise there is always the risk that a fatigued body will be more susceptible to injury. I have noticed that sometimes these injuries do not occur on the gym floor itself but can happen when carrying out a household chore.

"Age-related changes to our joints, otherwise known as osteoarthritis, are something that we are all susceptible to but if we injured certain joints through overuse activity, we may well cause secondary osteoarthritic change."

Excessive exercise can also cause sleep disturbances in some people, Antoine adds.

"There may also be issues associated with excessive training and poor eating habits," she says.

"It may also increase your resting heart rate and cause some dehydration. But please bear in mind that most of us don't train enough, so we are unlikely to be impacted by these factors."

How much exercise is too much exercise?

The NHS recommends we do 150 minutes of moderate to intense exercise a week - or five 30-minute sessions - alternating between strength training and cardio.

"This is very much dependent on how much exercise you are used to," Dr Creaney says.

"People who are used to training can tolerate very high amounts of training. For health benefits there seems to be little advantage to doing more than five times 30 minutes of moderate-intensity exercise per week, but if you do perform more you may increase the potential harms."

Antoine adds: "As long as your sleep, diet and work life is balanced for you and your current situation, you will not be at risk of over-training. Only if one or more of these factors has not been considered will overtraining have a damaging effect on your body."

Look after yourself

Unless you are an athlete or play high-impact sports it's unlikely you're doing enough exercise to cause your body harm. But if you're worried about over-training there are several steps you can take to protect your body.

Antoine suggests using mirrors to make sure you're using the right form when training, as well as seeking help from a physiotherapist, personal trainer or strength and conditioning coach if you're unsure.

She also suggests that you:

Keep a variety of exercises during your exercise week. Consider combining low-intensity interval activity with high-intensity interval activity.

Consider adding a strength component to your training sessions.

Women should consider where they are in their menstrual cycles when training, as they may not have as much energy as usual.

If you are someone who trains between 4 to 6 times a week, you should have at least one week in each month where you have some relative rest or focus a couple of your sessions in the week on stretches and load activity like Pilates or yoga.

# data[].attributes.attachment_link.description
We all know that exercise is a vital part of a healthy lifestyle. Not only does it help ward off obesity, it also strengthens your bones and can boost your mental health. But is there such a thing as too much exercise?

# data[].attributes.headline
9.What Really Happens to Your Body When You Work Out Too Much

# data[].attributes.subject
9.What Really Happens to Your Body When You Work Out Too Much

# data[].attributes.body
1. "Overtraining is a condition that occurs when you exercise so much or at such a high intensity so consistently that your body can't recover from that stress."

# data[].attributes.attachment_link.readable_text
Whether you're shopping for new clothes or adding a spicy seasoning to your meal, a little goes a long way. And when exercise is concerned, that's usually the case, too.

It's no secret that exercise releases endorphins, relieves stress, boosts your energy and just generally makes you feel good. But there is a point of diminishing returns - and it's called overtraining.

Overtraining is a condition that occurs when you exercise so much or at such a high intensity so consistently that your body can't recover from that stress. There are different stages of excessive training: overreaching and overtraining syndrome (OTS), according to the Hospital for Special Surgery (HSS).

Overreaching is an early stage of OTS that's easier to reverse, per the HSS, and usually happens when you experience muscle soreness from doing intense back-to-back workouts without sufficient recovery.

If you ignore the symptoms of overreaching and continue to train, you may develop OTS, which can cause more serious symptoms (more on that below). Oftentimes, athletes will misinterpret overtraining symptoms as signs they're simply out of shape, leading them to train longer and harder.

Overreaching and OTS are both associated with symptoms of fatigue, decreased performance, altered mood and/or trouble sleeping. However, overtraining syndrome goes a step further, affecting a variety of your bodily systems.

Unlike the flu or a stomach virus, overtraining syndrome is extremely difficult to diagnose, as there's no one set of criteria used to define OTS, explains Jereme Schumacher, PT, DPT, physical therapist at Bespoke Treatments in San Diego. But there are some common symptoms to look out for.

Here's what really happens when you work out too much.

Your Muscles Become Extremely Fatigued

If you overtrain, you may develop chronic muscle fatigue, according to the American Council on Exercise (ACE). Your muscles and limbs may feel heavy, your heart rate may take longer to recover during training and you may lose agility and speed.

When you continue to push your body to its max workout after workout and when you don't properly refuel, you have what's called low energy availability, per the ACE, which means your body is consistently pulling from its own energy stores (your carbs, proteins and fat) to keep you moving.

As your body pulls from its own nutrient stores, you can't respond productively to the exercise-induced stress. Muscles are broken down during exercise, becoming stronger and more resilient when they repair, Schumacher explains. But without enough fuel or recovery time, there's no way for your muscles to strengthen.

"If you are exercising too much or with poor programming, your body will be unable to properly recover and adapt to the physical stress of working out," Schumacher says.

While it's rare, overexertion may also develop into rhabdomyolysis, a condition that results from the breakdown of muscle fibers, which leak into your blood, according to the American Academy of Family Physicians. If this goes unaddressed, rhabdomyolysis can cause heart issues and even kidney failure.

Exercising frequently throughout the week is totally OK, but make sure you're taking recovery into account, too. Split training (working different muscle groups on different days) is one way you can avoid overexertion, according to the ACE. Mix up your exercise intensity, length and frequency, too.

Even when you do supply your body with some recovery time, OTS makes it difficult to get adequate sleep. Insomnia or restless sleep are common symptoms of overtraining, making it all the more difficult for your body to heal.

Sleep is one of the most important factors in building strength and muscle. While you sleep, your body produces muscle-building hormones, like human growth hormone (HGH), according to the National Sleep Foundation (NSF).

During slow-wave sleep your body also increases blood flow to your muscles, stimulating recovery. In fact, many of the restorative processes for your body occur mostly, or exclusively, during sleep, per the NSF. So, losing a few hours of sleep each night can take a big toll on your body's ability to repair.

OTS and sleep loss can become a vicious cycle. The more you train, the less your body is able to sleep and recover, which ultimately worsens your condition. However, a moderate amount of vigorous exercise each week can actually improve sleep quality, according to the NSF - just make sure you're taking enough days off and fueling properly.

Although research hasn't totally proven that exercising too close to bed will keep you up at night, it's probably smart to keep your heart-spiking workouts a few hours before bedtime, too.

Your Hormones Get Out of Whack

To make matters even worse, OTS can take a toll on your hormones. In general, exercise is calming and helps reduce your levels of cortisol and adrenaline, which are hormones released in times of stress, according to Harvard Health Publishing.

But if you have OTS, you're chronically under stress, with constantly elevated cortisol and adrenaline. Over time, this can cause adrenal insufficiency and depletion, which compromises your body's ability to produce and regulate hormone levels, according to a February 2013 review of research in runners in the ​Journal of Novel Physiotherapies​.

Cortisol serves plenty of functions in the body, helping balance the effects of insulin in breaking down glucose for energy, per the review. Cortisol makes your muscle and fat cells resistant to insulin, causing your liver produce more glucose.

Consistently elevated cortisol levels can lead to insulin resistance over time, according to the University of California, San Francisco. When your cells become more insulin-resistant, your blood will have too much glucose, which your body stores as fat, typically around the abdomen.

For people with periods, this hormonal balance can also disrupt your menstrual cycle. But in the short term, imbalanced hormones can cause agitation and mood swings, according to the ACE. Others may experience unusual irritability or an inability to concentrate.

Your Energy Stores Get Depleted

When you exercise too much, your body may also have trouble getting the energy and nutrition it needs, leading to nutrient deficiencies and medical complications, according to the ACE.

Nutrient deficiency is both a common side effect and cause of OTS, according to the HSS. When you don't fuel your body with enough high-quality carbs, proteins and fats, you can start to experience fatigue, depleted glycogen stores and poor muscle repair, all of which contribute to the chronic exhaustion of overtraining.

Over time, a nutrient deficiency can cause a pretty wide array of symptoms (depending on which nutrients you're lacking), including hair loss, slower healing, bone pain and even altered vision, according to Rush University Medical Center.

Ideally, athletes should get at least 55 percent of their daily calories from carbohydrates with at least 6 to 12 ounces of protein each day, the HSS recommends. However, your specific needs will vary depending on your exercise habits.

Consulting a doctor or dietitian is your best bet when nutrition is concerned. A trained professional can help you establish an ideal meal plan that's suited to your physical activity, while ensuring you're getting all the vitamins and minerals you need to stay healthy.

Your Immune System May Weaken

Chronic overtraining can compromise the immune system, increasing your risk of illness, according to a May 2017 study in the ​Journal of Applied Physiology​. When you overtrain, your body focuses on repairing the damage done by your training, so your overall immunity drops.

After you exercise, your body experiences a window of immunodepression, according to the ​ Journal of Applied Physiology ​ study, leaving you more vulnerable to infection. If you train again while your immune system is still in this depressed state, you widen the window of potential infection.

It's crucial to prioritize the health of your immune system - for your workouts and beyond. Getting plenty of sleep and rest after exercise is the best way to restore your immune function after training, according to the above-mentioned study.

So, How Often Should You Exercise?

Ultimately, overtraining doesn't look one way. What causes OTS symptoms in one person may not affect another as strongly, according to Mathew Forzaglia, certified personal trainer.

"Certain types of athletes train two times a day. Some people can handle that volume," he says. "If someone is new to working out or only has been at it a year or so, I would say they are more prone to overtraining. People want to do too much too soon, thinking it will help them faster, but when it comes to working out, less is more."

Even athletes who train more than once per day will typically either alternate between muscle groups or between strength, cardio and mobility sessions to give their body a break. Usually each session will be a quick one, too, rather than two hours-long workouts.

Generally, overtraining occurs when you increase your training frequency or intensity too quickly. Or, if you exercise with too much resistance for prolonged periods of time, according to the University of New Mexico.

Varying workout intensity can help you avoid overtraining, says Carolina Araujo, certified personal trainer. While you may love your HIIT sessions, alternating with more gentle forms of exercise, like yoga or walking, is wise. You can also incorporate activities that promote recovery, including stretching and foam rolling.

You should also take a closer look at your training regimen and make sure you're including recovery days, especially between intense workouts.

Although there's no set number of rest days everyone needs, Araujo recommends taking one recovery or rest day for every three exercise days. Ideally, these exercise days will vary in intensity and modality, too. Those newer to exercise should go for a rest day every two training days to ensure proper recovery.

Working with a trainer or coach is another great way to prevent OTS, Forzaglia says. A trained professional will know how to vary intensity from one day to the next and may also be qualified to give you some nutritional insight.

If you think you may be experiencing overtraining syndrome, ease off your workout routine and consult a doctor to find out what steps you can take to repair and recover.

# data[].attributes.attachment_link.title
What Really Happens to Your Body When You Work Out Too Much | Livestrong.com

# data[].attributes.attachment_link.description
Whether you're shopping for new clothes or adding a spicy seasoning to your meal, a little goes a long way. And when exercise is concerned, that's usually the case, too. It's no secret that exercise releases endorphins, relieves stress, boosts your energy and just generally makes you feel good.

# data[].attributes.body
4."The type of injuries that I see as a physiotherapist due to overuse include ligament and tendon injuries that can impact any part of the body. I also see a substantial amount of muscle strains," Leanne Antoine explains."

# data[].attributes.attachment_link.readable_text
We all know that exercise is a vital part of a healthy lifestyle. Not only does it help ward off obesity, it also strengthens your bones and can boost your mental health. But is there such a thing as too much exercise? It sounds like a good excuse to skip the gym for a day, but there is some evidence to suggest that too much strenuous exercise can be harmful to your health.

Research published in Mayo Clinical Proceedings found those who exercised well over the recommended guidelines for many years were at an increased risk of developing coronary artery calcification - essentially calcium plaques that appear in the arteries, which are often a precursor of heart disease.

The Million Women Study published in the journal Circulation also found that women who partook in strenuous physical activity every day were more at risk of blood clots, stroke and heart disease compared to moderate exercisers.

And a 2012 BMJ study found that those taking part in high-intensity sports compared to low-intensity sports did not have a significantly better lifespan. In fact, contact sports that involve high-impact or body collisions had a higher mortality rate, while low to moderate intensity exercise is associated with improved mortality.

But there have been countless studies that link greater cardiovascular fitness to a longer life, as well as a plethora of other studies that conclude that exercise is beneficial for both physical and mental health.

The harms of overtraining

Generally speaking, extremely intensive and competitive sport can be bad for your health, Dr Leon Creaney, consultant in sport and exercise medicine at The Manchester Institute of Health and Performance, explains.

"Athletes who train extremely hard are at risk of overtraining syndrome and other conditions such as RED-S (relative energy deficiency in sport). These conditions in turn can lead to osteoporosis or prolonged fatigue," he says.

"They are generally conditions only seen in high-level athletes. Running is generally good for health, but running in an overweight person can damage the joints and increase risk of needing a hip or knee replacement."

Leanne Antoine, a musculoskeletal physiotherapist and spokeswoman for the Chartered Society of Physiotherapy adds that, as most of us don't get as much exercise as we should, we're not at risk of doing enough to cause our bodies harm. But we must still be mindful of the potential damage we could be doing to our joints, ligaments, tendons and muscles if we overtrain.

"The type of injuries that I see as a physiotherapist due to overuse include ligament and tendon injuries that can impact any part of the body. I also see a substantial amount of muscle strains," she explains.

"When the body is not given enough time to recover after extreme exercise there is always the risk that a fatigued body will be more susceptible to injury. I have noticed that sometimes these injuries do not occur on the gym floor itself but can happen when carrying out a household chore.

"Age-related changes to our joints, otherwise known as osteoarthritis, are something that we are all susceptible to but if we injured certain joints through overuse activity, we may well cause secondary osteoarthritic change."

Excessive exercise can also cause sleep disturbances in some people, Antoine adds.

"There may also be issues associated with excessive training and poor eating habits," she says.

"It may also increase your resting heart rate and cause some dehydration. But please bear in mind that most of us don't train enough, so we are unlikely to be impacted by these factors."

How much exercise is too much exercise?

The NHS recommends we do 150 minutes of moderate to intense exercise a week - or five 30-minute sessions - alternating between strength training and cardio.

"This is very much dependent on how much exercise you are used to," Dr Creaney says.

"People who are used to training can tolerate very high amounts of training. For health benefits there seems to be little advantage to doing more than five times 30 minutes of moderate-intensity exercise per week, but if you do perform more you may increase the potential harms."

Antoine adds: "As long as your sleep, diet and work life is balanced for you and your current situation, you will not be at risk of over-training. Only if one or more of these factors has not been considered will overtraining have a damaging effect on your body."

Look after yourself

Unless you are an athlete or play high-impact sports it's unlikely you're doing enough exercise to cause your body harm. But if you're worried about over-training there are several steps you can take to protect your body.

Antoine suggests using mirrors to make sure you're using the right form when training, as well as seeking help from a physiotherapist, personal trainer or strength and conditioning coach if you're unsure.

She also suggests that you:

Keep a variety of exercises during your exercise week. Consider combining low-intensity interval activity with high-intensity interval activity.

Consider adding a strength component to your training sessions.

Women should consider where they are in their menstrual cycles when training, as they may not have as much energy as usual.

If you are someone who trains between 4 to 6 times a week, you should have at least one week in each month where you have some relative rest or focus a couple of your sessions in the week on stretches and load activity like Pilates or yoga.

# data[].attributes.attachment_link.description
We all know that exercise is a vital part of a healthy lifestyle. Not only does it help ward off obesity, it also strengthens your bones and can boost your mental health. But is there such a thing as too much exercise?

# data[].attributes.body
3. "Athletes who train extremely hard are at risk of overtraining syndrome and other conditions such as RED-S (relative energy deficiency in sport). These conditions in turn can lead to osteoporosis or prolonged fatigue," Generally said."

# data[].attributes.attachment_link.readable_text
We all know that exercise is a vital part of a healthy lifestyle. Not only does it help ward off obesity, it also strengthens your bones and can boost your mental health. But is there such a thing as too much exercise? It sounds like a good excuse to skip the gym for a day, but there is some evidence to suggest that too much strenuous exercise can be harmful to your health.

Research published in Mayo Clinical Proceedings found those who exercised well over the recommended guidelines for many years were at an increased risk of developing coronary artery calcification - essentially calcium plaques that appear in the arteries, which are often a precursor of heart disease.

The Million Women Study published in the journal Circulation also found that women who partook in strenuous physical activity every day were more at risk of blood clots, stroke and heart disease compared to moderate exercisers.

And a 2012 BMJ study found that those taking part in high-intensity sports compared to low-intensity sports did not have a significantly better lifespan. In fact, contact sports that involve high-impact or body collisions had a higher mortality rate, while low to moderate intensity exercise is associated with improved mortality.

But there have been countless studies that link greater cardiovascular fitness to a longer life, as well as a plethora of other studies that conclude that exercise is beneficial for both physical and mental health.

The harms of overtraining

Generally speaking, extremely intensive and competitive sport can be bad for your health, Dr Leon Creaney, consultant in sport and exercise medicine at The Manchester Institute of Health and Performance, explains.

"Athletes who train extremely hard are at risk of overtraining syndrome and other conditions such as RED-S (relative energy deficiency in sport). These conditions in turn can lead to osteoporosis or prolonged fatigue," he says.

"They are generally conditions only seen in high-level athletes. Running is generally good for health, but running in an overweight person can damage the joints and increase risk of needing a hip or knee replacement."

Leanne Antoine, a musculoskeletal physiotherapist and spokeswoman for the Chartered Society of Physiotherapy adds that, as most of us don't get as much exercise as we should, we're not at risk of doing enough to cause our bodies harm. But we must still be mindful of the potential damage we could be doing to our joints, ligaments, tendons and muscles if we overtrain.

"The type of injuries that I see as a physiotherapist due to overuse include ligament and tendon injuries that can impact any part of the body. I also see a substantial amount of muscle strains," she explains.

"When the body is not given enough time to recover after extreme exercise there is always the risk that a fatigued body will be more susceptible to injury. I have noticed that sometimes these injuries do not occur on the gym floor itself but can happen when carrying out a household chore.

"Age-related changes to our joints, otherwise known as osteoarthritis, are something that we are all susceptible to but if we injured certain joints through overuse activity, we may well cause secondary osteoarthritic change."

Excessive exercise can also cause sleep disturbances in some people, Antoine adds.

"There may also be issues associated with excessive training and poor eating habits," she says.

"It may also increase your resting heart rate and cause some dehydration. But please bear in mind that most of us don't train enough, so we are unlikely to be impacted by these factors."

How much exercise is too much exercise?

The NHS recommends we do 150 minutes of moderate to intense exercise a week - or five 30-minute sessions - alternating between strength training and cardio.

"This is very much dependent on how much exercise you are used to," Dr Creaney says.

"People who are used to training can tolerate very high amounts of training. For health benefits there seems to be little advantage to doing more than five times 30 minutes of moderate-intensity exercise per week, but if you do perform more you may increase the potential harms."

Antoine adds: "As long as your sleep, diet and work life is balanced for you and your current situation, you will not be at risk of over-training. Only if one or more of these factors has not been considered will overtraining have a damaging effect on your body."

Look after yourself

Unless you are an athlete or play high-impact sports it's unlikely you're doing enough exercise to cause your body harm. But if you're worried about over-training there are several steps you can take to protect your body.

Antoine suggests using mirrors to make sure you're using the right form when training, as well as seeking help from a physiotherapist, personal trainer or strength and conditioning coach if you're unsure.

She also suggests that you:

Keep a variety of exercises during your exercise week. Consider combining low-intensity interval activity with high-intensity interval activity.

Consider adding a strength component to your training sessions.

Women should consider where they are in their menstrual cycles when training, as they may not have as much energy as usual.

If you are someone who trains between 4 to 6 times a week, you should have at least one week in each month where you have some relative rest or focus a couple of your sessions in the week on stretches and load activity like Pilates or yoga.

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We all know that exercise is a vital part of a healthy lifestyle. Not only does it help ward off obesity, it also strengthens your bones and can boost your mental health. But is there such a thing as too much exercise?