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Publication #FAR8043

 

The Effects of Too Much Exercise1

Aaron Dumas and Linda Bobroff2

Figure 1. 
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When it comes to getting in shape, many of us remember the saying, "No pain, no gain." Well, exercise specialists agree that this is not the best approach, especially for those of us who are just starting to get in shape.

Even experienced athletes risk injury when they train too hard, developing a syndrome called "overtraining." Symptoms include muscle soreness lasting longer than 72 hours, general fatigue, exhaustion, and a weakened immune system. In extreme cases, women can experience disrupted menstruation and men may have lower testosterone levels and sperm counts. Any family member who is an elite athlete in training should check with his or her physician if they're experiencing any of the symptoms of overtraining.

Although overtraining syndrome is observed in elite athletes, casual exercisers also need to train properly by resting between workouts and being sure to not overwork specific muscle groups. Allow 48 hours between workouts for specific muscle groups to rest, and be sure to get adequate sleep and calories to allow those muscles to grow. A healthful diet that includes plenty of fruits and vegetables, along with foods from all of the other food groups, provides the protein, vitamins, minerals, and antioxidants that help prevent and repair muscle damage. If you or a family member has been working out excessively and not giving your muscles a day off between workouts, give yourself a rest!

Listening, learning, and living together: it's the science of life. "Family Album" is a co-production of University of Florida IFAS Extension, the Department of Family, Youth and Community Sciences, and of WUFT-FM. If you'd like to learn more, please visit our website at http://www.familyalbumradio.org.

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Reference

Hawley, C. J., & Schoene, R. B. (2003). Overtraining syndrome: A guide to diagnosis, treatment, and prevention. Physician and Sportsmedicine, 31(6).

Footnotes

1.

This document is FAR8043, one of a series of the Family Youth and Community Sciences Department, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. Broadcast as program 306 in January 2007. Published on EDIS September 2012. In the interest of time and/or clarity, the broadcast version of this script may have been modified. Visit the EDIS website at http://edis.ifas.ufl.edu.

2.

Aaron Dumas, undergraduate student, and Linda Bobroff, professor, Department of Family, Youth and Community Sciences, Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, FL 32611.

The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other extension publications, contact your county Cooperative Extension service.

U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A. & M. University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Nick T. Place, Dean.