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Too Much of a Good Thing & Physical Activity Guidelines

Wellness Intention Survey 2015

Possible Indicators of Overtraining (ACSM)

  • Decline in Physical Performance or Plateauing (weaker, less coordinated)
  • Early onset of fatigue
  • Increased muscle soreness and tenderness, takes longer to recover
  • Overuse injuries (tendonitis, stress fractures, etc.)
  • Elevated exercising heart rate
  • Elevated resting heart rate and blood pressure
  • Increased susceptibility to colds & flu (altered immune function)
  • Sleep disturbances
  • Appetite changes or Digestive issues
  • Enjoyment of Exercise decreases
  • Emotional symptoms like irritability, depressed mood and anxiety

Defining Exercise Addiction

 *(2011 Journal Article that references 2002, 2004 work on exercise addiction)

  • Tolerance: increasing the amount of exercise in order to feel the desired ” buzz” or sense of accomplishment;
  • Withdrawal: in the absence of exercise the person experiences negative effects such as anxiety, irritability, restlessness, and sleep problems
  • Lack of control: unsuccessful at attempts to reduce exercise level or cease exercising for a certain period of time;
  • Intention effects: unable to stick to one’s intended routine as evidenced by exceeding the amount of time devoted to exercise or consistently going beyond the intended amount;
  • Time: a great deal of time is spent preparing for, engaging in, and recovering from exercise;
  • Reduction in other activities: as a direct result of exercise social, occupational, and/or recreational activities occur less often or are stopped;
  • Continuance: continuing to exercise despite knowing that this activity is creating or exacerbating physical, psychological, and/or interpersonal problems.

Physical Activity Guidelines for Adult Americans (ACSM, CDC)

  • Frequency: 150 minutes a week of moderate aerobic physical activity or and 75 minutes of vigorous physical activity, working up to 300 minutes a week of moderate or 150 minutes of vigorous aerobic activity a week
  • 2 days a week of muscle strengthening activities
  • Intensity: Moderate on Borg’s RPE scale is 12-16 on a scale of 6-20
  • (6 ~ resting, 13 ~ somewhat hard, 20 ~ maximum intensity)
  • Time: Should be performed in at least 10 minute bouts
  • Type: Walking, water aerobics, dancing, jogging, jumping rope, etc
  • Weight training, push-ups, sit-ups, carrying heavy loads, gardening

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