how do i know i'm working out too much?
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['Being unable to perform at the same level.', 'Needing longer periods of rest.', 'Feeling tired.', 'Being depressed.', 'Having mood swings or irritability.', 'Having trouble sleeping.', 'Feeling sore muscles or heavy limbs.', 'Getting overuse injuries.']
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Work out with weights two to three times each week, exercising all your major muscle groups. Allow two days between workouts if possible.
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Major signs of overworking include having trouble relaxing and feeling like there's not enough time in the day to get everything done. Other telltale signs include never being able to complete a to-do list and seeing our health deteriorate, such as gaining or losing weight.
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Horton says says 22 days a month is the absolute minimum you should be working out—and 25 days is an ideal goal. Of course, that presumes you're putting in real effort those 25 visits. "If you're at the gym, that doesn't mean you're working out. That just means your physical body is at the gym.
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An easy way to determine if you have too much belly fat is to measure yourself at home. Take a measuring tape and wrap it around your bare stomach, directly above your hip bone. The tape should be snug but not too tight. For women, a measurement of 35 inches or more indicates an unhealthy amount of belly fat.
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If you really want to see results reflected on the scale and continue to make progress over time, you need to commit to working out at least four to five days per week. But remember, you'll build up to this. To start, you might only want to do two or three days per week and slowly work your way up to five days.
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But in fact, too much cardio can be damaging, stunt your fitness progress, and even cause damage to muscle tissues or joints in the long term. If you have any preexisting joint or muscle problems, frequent cardio (long sessions more than five times per week) can exacerbate the issues.
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According to the U.S. Department of Health and Human Services , you should get at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes a week of vigorous-intensity aerobic exercise each week to see substantial changes.
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And there should be a minimum of 48 hours between high-intensity sessions, as well as many good nights of sleep, to optimize results. For most goals, three to four total-body workouts a week is plenty, especially if you're just starting a new program.
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There's no exact answer for how much cardio is too much. But if you're not a distance runner, anything over 60-70 minutes per day is likely counterproductive—especially if you aren't consuming enough protein or calories to support the daily caloric expenditure.
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Do different workouts in the morning and evening. Unless you're training for a specific sport, doing the same discipline or working the same body part twice in one day will only result in fatigue. Find a balance between high and low intensity. Don't do two vigorous cardio or two heavy weights sessions in a row.
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How do you know how much workout is too much for baby? A kick count can tell you: After the 27th to 28th weeks, your baby should move two to three times within the first 30 minutes post-exercise (after he has woken from that nap).
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['Use an activity tracker or an app that will estimate your calorie burn for you. But be careful with these. ... ', 'A heart rate monitor is one of the best ways to measure your calorie burn. ... ', 'A MET values chart can also show you how many calories are typically burned during specific activity based on your weight.']
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['Open the Workout app.', "Find the workout that best matches what you're doing. Learn more about each workout type.", 'To set a goal, tap the More button. next to the workout that you want to do. ... ', 'Wait for the three-second countdown. To skip the countdown, tap the screen.', 'Work out.']
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Get moving. If you've overeaten, take a gentle walk to help stimulate the process in your body that pushes the food down your gastrointestinal tract. Don't run or overexert yourself, though. If you work too hard, blood will flow to your legs rather than your stomach, and digestion will slow down.
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You may experience some weight gain. If you've been strength training, the gains in muscle size, strength, and endurance you worked so hard for will taper off.
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If you are running consistently and adding strength training you may be losing weight, but you're probably also gaining muscle at the same time. The result is that your body is getting fitter, stronger, and leaner, but the scale may indicate a change. In fact, sometimes you may even see a weight increase.