![Young cute caucasian overweight woman exhausted after running in a public park.](https://cdn.mos.cms.futurecdn.net/JFUSrMFqT4ydJEm6mUvnLR-415-80.jpg)
Our modern, sedentary lives make our cardiovascular system frail and muscles weaker. To counterbalance this, we exercise in our recreational time to help boost our metabolism and lose weight. However, too much exercise can hinder weight loss and even worsen mental health. How much is too much exercise?
Signe Svanfeldt, lead nutritionist at Lifesum, and recent research suggest there is such a thing as overtraining. Pro athletes have known the benefits of not overexercising – you must have heard the term 'off-season' before – but it's only recently that the concept caught the public's attention. Killing yourself on the gym floor might not result in quicker weight loss results, no matter what Instagram fitness influencers try to make you believe.
Overtraining can cause fatigue, irritability, sleep issues, anxiety, and injuries – it can even make you ill. The most common reason for overtraining in the general population is wanting to see quick results, but the actual impact of too much exercise is quite the opposite; pushing your body too hard, too soon will lead to adverse effects. Exercising the recommended amount, following a regular sleeping pattern and eating more healthily will help you stay on track with your exercise and weight loss routine.
What is a healthy amount of daily exercise to have?
"Regular physical activity is great for our overall health and well-being, but there's no need to have an excessive workout routine to lose weight or visceral fat," Signe Svanfeldt explains, "Many believe that you need to incorporate as much endurance training as possible in your workout to lose weight. However, nutrition is the number one factor when it comes to weight loss."
She says that a nutritious and balanced diet in line with your energy requirement is critical: "WHO recommends that adults include at least 150-300 minutes of moderate aerobic physical activity per week, or at least 75-150 minutes of vigorous/intense aerobic activity (or a combination of the two), plus strength training that activates larger muscle groups at least two days per week."
We recommend a combination of resistance training and cardio for long-term weight loss. Resistance training is any training when you work against resistance, whether it's curling dumbbells or doing push-ups or squats. If you're not used to exercising, light to moderate cardio exercise (e.g. brisk walking) after meals could help keep blood sugar levels at bay and aid digestion.
Upgrade to smarter living
Get the latest news, reviews, deals and buying guides on gorgeous tech, home and active products straight to your inbox.
Matt Kollat is a journalist and content creator who works for T3.com and its magazine counterpart as an Active Editor. His areas of expertise include wearables, drones, fitness equipment, nutrition and outdoor gear. He joined T3 in 2019. His byline appears in several publications, including Techradar and Fit&Well, and more. Matt also collaborated with other content creators (e.g. Garage Gym Reviews) and judged many awards, such as the European Specialist Sports Nutrition Alliance's ESSNawards. When he isn't working out, running or cycling, you'll find him roaming the countryside and trying out new podcasting and content creation equipment.
-
BioLite’s new portable power stations charge faster and cost less than a week’s worth of takeout – what’s not to love?
Power up your adventures with faster, lighter, and cheaper BaseCharge+ models
By Matt Kollat Published
-
Canyon's 4th generation Aeroad is a road bike engineered for champions
New cockpit system makes it easy to swap up handlebars in an instant
By Matt Kollat Published
-
Cowboy e-bikes get major performance upgrade with AdaptivePower2.0 tech
AdaptivePower2.0 combines effortless climbing with superior efficiency
By Matt Kollat Published
-
GO Outdoors’ new Ultralite OEX tent range provides affordable gear for serious adventurers
Perfect for those who want to go the distance without carrying the kitchen sink
By Matt Kollat Published
-
From tarmac to trail: Ribble redefines its popular Allroad bike franchise
The new bikes look slicker and sexier than ever
By Matt Kollat Published
-
Knog’s wild ride continues with limited edition "ⓚhaos Purple" bike lights
The new lights are pretty in pink
By Matt Kollat Published
-
Months of mystery end as On reveals LightSpray super shoe technology
The LightSpray upper weighs just 30g and removes the need for seams and laces
By Matt Kollat Published
-
Canyon puts its best foot forward with new Tempr CFR cycling shoes
Step into speed and comfort with Canyon's latest footwear innovation
By Matt Kollat Published