Endless research consistently demonstrates the numerous physical, mental, and longevity-based benefits of exercise, while there are also indications that avoiding physical activity can be detrimental. However, stories of individuals collapsing or experiencing injuries during workouts can cause concern. So, how risky is it to train too hard? And is there a way to ensure you never push yourself into dangerous territory?
The NHS recommends that healthy adults aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week. However, it does not provide specific limits. This is because the ability to handle excessive exertion depends on various factors, including sleep, nutrition, work, and stress levels.
The exact causes of “overtraining,” which refers to doing too much exercise over an extended period, are still being debated. Some experts suggest that the central nervous system plays a role, while others believe the intestinal microbiota are involved. Regardless, overtraining can disrupt your life, leading to moodiness, fatigue, and increased risk of injuries.
The best advice is to pay attention to your body when you feel sluggish or unwell and take a step back. If you’re a runner, this can help prevent common issues like shin splints or stress fractures, which occur when the muscles, tendons, and bone tissue around the tibia become inflamed or develop tiny cracks. Stress fractures won’t heal unless you reduce your training intensity, so it’s essential not to push yourself too hard too quickly.
“The obvious risk factors are related to impact and exertion,” says Steve Hoyles, a personal trainer and gym owner. “Running, for example, is a high-impact activity, and novice runners experience an average of 17.8 injuries per 1,000 hours, compared to an average of 5.3 injuries per 1,000 hours among gym-goers. Swimming and cycling are low-impact exercises but offer limited strength benefits. It would be beneficial to combine them with resistance training to enhance overall strength. Strong muscles, bones, and connective tissues are more resistant to injuries, so incorporating some form of strength training into your routine is crucial, regardless of the type of exercise you choose.”
Now, let’s address more serious concerns. If you have any worries about physical exertion straining your body, it’s advisable to consult a medical professional beforehand. However, if you’re generally healthy, the risk of something going wrong is very low. A 2020 analysis conducted by the American Heart Association on exercise benefits revealed that sudden cardiac death related to exercise in middle-aged and older adults is most commonly associated with atherosclerosis, the buildup of plaque in the arteries.
Significantly, men who don’t regularly exercise are at the highest risk of experiencing cardiac events, while regular exercisers and women face substantially lower risks. Overall, exercise reduces the risk of such events. The story is similar for men and women at risk of stroke: a 2021 meta-analysis discovered that intense physical exertion increased the risk of intracerebral hemorrhage, though not other types. Recent computer modeling also suggests that high-intensity exercise can dislodge existing plaque in the carotid arteries.
Now, what about the headline-grabbing cases where a young athlete suddenly experiences a cardiac event on the field? In most instances, these events are caused by hypertrophic cardiomyopathy, a condition characterized by the thickening of the heart’s muscle wall. Fortunately, these events are rare, with a 2017 study concluding that the incidence of sudden cardiac arrest during competitive sports was 0.76 cases per 100,000 athlete-years, and 43.8% of the athletes survived until discharge from the hospital.
The key takeaway is to avoid starting with excessive intensity. Exercise undoubtedly enhances your quality of life and most likely extends your lifespan, but diving into a grueling high-intensity regime straight off the couch increases the risk of complications. By gradually easing into exercise and gradually increasing the difficulty, you’ll learn to listen to your body, which can warn you if something is wrong. By avoiding excessive exertion from the beginning, you’ll cultivate a love for exercise and make it a sustainable long-term habit.
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