How Much Exercise is Too Much Exercise?
By: Rebekah Sarbone
For many fitness enthusiasts, working out is a way of life. Eat,
sleep, breathe, exercise, repeat. As
much as this widely advocated way of living is important in maintaining a
healthy lifestyle,
for some, the boundary between staying fit and the manifestation of a serious
addiction is crossed. A study done by the American Council on Exercise (ACE)
has shown that one to three percent of
the population could be considered exercise addicts (Shelley 2002). What is
becoming increasingly
referred to as anorexia athletica, this condition is rapidly becoming
problematic, and hardly any
health club or gym is immune (Goodman). Self-desire for the perfect body, or
perfect performance,
can come as sacrifice to living in balance with other aspects of one's life.
Oftentimes the need
to workout becomes an obligation in and of itself, and the lacquer of fun in
physical
activity
wears off, creating a negative environment, full of internal pressures.
There are two forms of exercise dependence. In one case, primary
exercise dependence, physical
activity is the epitome of the addict's goals. With secondary exercise
dependence, there is an
association with either an eating disorder or a borderline eating disorder
(Carron 2003). Exercise addiction can also be an alternate means of an eating
disorder, in the sense of discarding unwanted calories. Eating disorders have
made their way into the lives of five to ten million teenage girls and women,
and one million teenage boys and men. This is three times the amount of
individuals with AIDS. Eating disorders can go in both directions, with
anorexia and bulimia (and similar conditions) causing the affected to rid
themselves of deemed excess body fat, or the obsession
(normally
of males) to "bulk up." Approximately eighty percent of those with an eating
disorder are also
walking hand in hand with an exercise addiction (Shelley 2002).
Developing
a dependency to exercise oftentimes targets specific types of individuals. The "A-type"
personality, those who fall at either end of the personality spectrum (either
extremely depressed
or excited), perfectionists, those with obsessive-compulsive tendencies,
individuals with trait
anxiety, and those who are extroverted, are oftentimes the culprits. Research
also lends to the
fact that
eating and exercise disorders affect many athletes (Carron 2003).
Although
some athletes can fall victim to these unhealthy habits, not all who keep a
rigorous schedule
of activities are subjects of exercise addiction. Elite athletes are aware of
the detriment of extreme
exercise. Exercise schedules would be thrown for a loop if athletes pushed
themselves to constant
exhaustion; extreme fatigue that could lead to more serious complications.
There is also a
difference
between over-training and exercise dependence. Unplanned over-training is
inherently a physical "burn-out",
whereas the latter involves a heavily psychological addiction (Shelley 2002).
There are
also specific ways to train the body, in order to receive maximal results. The overload
principle, introduces the fact that one's body will become accustomed to the
demands placed
upon it, and thus require a change in demand to experience gains. To the
layperson, this concept
might feed into the need to constantly increase workload and frequency.
However, this is where the
concept of periodization comes in, where an exercise program is developed that
loops in
intervals
of intense training and includes bouts of mild and moderate activity as well
(for ideal adaptation).
To the exercise addict, periodization does not entirely exist, but yet the
concept of continuously
increasing the demands placed on ones body takes effect, and eventually leads
to injuries
or burn-out.
Now, how
does one spot an individual with exercise addiction, or tendencies leading towards
this dependence? If you feel as though you might meet the above descriptions,
taking a simple
test, and answering a few brief questions might shed some light on the subject
(do not be afraid to
be honest with yourself):
1. Will
you exercise when injured or extremely fatigued?
2. Do you
follow intense routines, not willing to deviate from an exercise plan or
schedule?
3. Do you
constantly talk about your sport, training schedule, or injuries, and rarely
about
anything
else?
4. Do you
have a history of overuse injuries?
5. Does
exercise replace social obligations (i.e.: parties are missed in order to take
time to
exercise),
or have you given up any other interests or hobbies?
6. Are you
in a near constant state of physical exhaustion?
7. If you
do not get your exercise "fix", do you feel depressed or irritated?
8.
Friends, family, or co-workers have mentioned your heavy involvement in
exercise?
If you
have answered yes to one or more of these questions, you may be at risk to developing
an exercise addiction. Admitting it to yourself is the first step, but perhaps
you are struggling
with the "now what?", or the "I know I exercise too much, but it just really is
not something
I want to change." There are various ways to approach an unhealthy dependence
to exercise,
and none of them require completely giving up an active lifestyle. Rest and
recovery are just as
important for gains (whether they be endurance, strength, or just a general
physical goal), as a proper
exercise routine is. The first step towards shifting one's lifestyle to a
healthier path is to find a
confidante. Ideally a counselor or therapist would be able to provide valuable
tools in assisting
one in this journey, however, a trusted friend might just be enough. Next in
this process is getting
over that voice in your head telling you "more, more, more". It goes back to
the age-old adage, "quality
over quantity." To the exercise-addict, working out when extremely fatigued or injured is
a sign of martyrdom; a self-esteem booster. However one is more likely to make
strides when able
to dedicate themselves fully, both physically and psychologically to the
activity in which they are
taking part. It is also helpful to sit down and write an exercise schedule for
the week
ahead.
This can be something approached more methodologically with an experienced
trainer. Once the
week's goals have been set in stone, do not deviate from them! Shy away from
the desire to spend
that recovered hour out running. Once a more mild routine has been set up, your
body will begin to
rejoice in you allowing it rest. Workouts will become more enjoyable because
they will not be
forced (Know 2003).
Exercising at high intensities, with a psychological addiction is not something a person can maintain for a lengthy period of time, while still living a content and "normal" life. Although physical fitness is a huge component in a healthy lifestyle, maintaining a balance of the right amount of activity is essential in creating a successful lifetime of fitness.
References:
"Know the
Signs of Unhealthy Exercise Addiction." Active.com. 11 Nov. 2003.
Goodman,
Brenda. "Stop that Treadmill; Is Compulsive Exercising on the Rise?"
Psychology Today.
Shelley,
Lynnette. "Running on Empty." Club Industry. February 2002.
Carron,
Albert, Hausenblas, Heather, and Estabrooks, Paul. The Psychology of Physical
Activity.
Boston:
McGraw Hill, 2003.
