Exercise Burnout: Taking Fitness Too Far

Experts Advise Moderation

Health advocates spend much of their time exhorting sedentary Americans to move, move, move.

Sound advice, when you consider that about 30 percent of the adult population is inactive, health experts say, despite a constant bombardment of public health messages about the value of physical activity. 

But occasionally some individuals take the physical fitness message too far. They are the committed exercisers who over train to the point of burnout - even injury. Or they may well-intentioned couch potatoes who begin to embrace a workout program too aggressively, only to fall victim to injury.

While burnout is difficult to describe, experts know it when they see it, says Cedric X. Bryant, chief exercise physiologist for the American Council on Exercise (ACE), a San Diego-based organization that certifies instructors nationwide and educates the public about the value of exercise.

Overtraining Versus Rest

Overtraining is "exercise beyond the body's ability," Bryant says. "It's when training intensity, duration, or volume really surpasses the recuperation time being offered to the body."

For instance, a long-distance runner who goes out and runs hard every day, perhaps for several hours, and allows no recuperation time is probably overtraining, Bryant says.

"Recuperation doesn't mean total rest, but active rest," he says. That might mean following a hard day of running with an easy jog the next.

If you do not allow recovery time, Bryant says, you will soon see a decrease in performance and diminishing returns.

This can be hard for many people to grasp, as they believe that if some exercise is good, more must be better.

In addition to a decline in physical performance, Bryant says common signs and symptoms of overtraining include:

"Most people aren't adept at recognizing it in themselves," he says. Often a physician, a coach, or a spouse might point it out.

Listen to Your Body

Bryant estimates that about 10 percent of the American adult population falls into the overtraining trap.

"You tend to see overtraining occurring in certain sports," says Dr. P.Z. Pearce, a sports medicine physician in Spokane, Wash.

These sports include gymnastics, figure skating, marathon running, and body building, says Dr. Pearce, who also serves as team physician for pro football's Seattle Seahawks and medical director of the Iron Man triathlon in Coeur d'Alene, Idaho.

While athletes and dedicated exercisers are most vulnerable to overtraining, health experts say weekend warriors or those kicking off an exercise program frequently run into problems.

Both groups need help, the experts say.

Escaping the overtraining trap can be as hard as giving up cigarettes or alcohol, Dr. Pearce says.

"It seriously is like any other addiction," he says. "Usually it takes an injury to convince them they have to slow down."

Dr. Pearce remembers a marathon runner who was forced by an injury to throttle back on her training schedule right before a race. The result: She ran her best marathon ever. The healing that took place during her slack period was the secret, Dr. Pearce says, and this convinced her that more is not always better.

Experts say the key is for a person to listen to his or her body. If someone feels more exhausted than energized despite applying their best exercise efforts, it is probably time to scale back the regimen.

And finally, practice moderation. According to ACE, an individual should not expect to exercise an hour every day simply because a fit friend does. The body needs time to adjust, adapt and recuperate. Exercising to the point of overtraining is simply taking one step forward, two steps back.

Always consult your physician for more information.

October 2003

Exercise Burnout: Taking Fitness Too Far

Overtraining Versus Rest

Listen to Your Body

Preventing Sports Injuries

Preventing Sports Injuries

Most sports injuries are the result of inadequate training in certain sports, structural defects in the body, and weaknesses in the body.

The majority of people who start exercising (six out of 10) sustain a sports injury within six weeks. However, with the proper precautions, sports injuries can often be prevented.

The following are some basic steps to prevent a sports injury:

If a person sustains a sports injury, he or she should participate in adequate rehabilitation before resuming strenuous activity.

Finding the right exercise program and the right preparation is important.

To be physically fit a person does not have to exercise hard for long periods of time. Experts agree that physical activity does not have to be vigorous, and recommend at least 30 minutes of moderate physical activity daily, or on most days of the week.

To achieve and maintain physical and cardiovascular fitness, orthopaedists advise following a balanced fitness program.

Should an individual have an existing medical condition, he or she should consult a physician before starting an exercise program.

Experts suggest that you choose an activity that you will enjoy. You are more likely to continue exercising if you are doing something that you like.

Wear the proper attire when exercising, including shoes with the proper support for the activity. Also, be sure to dress appropriately for the weather.

Just as warming-up and stretching is important as you begin each exercise session, so is a cool down period at the end of your exercise activity. This should include at least several minutes of stretching or walking.

Always consult your physician for more information.

Online Resources

(Our Organization is not responsible for the content of Internet sites.)

American Council on Exercise

Centers for Disease Control and Prevention (CDC)

Healthfinder, US Department of Health and Human Services (HHS)

Men's Health Network

National Institutes of Health (NIH)