Knowing When to Stop Exercising

Exercise- and sports-related injuries usually arise from overuse of a muscle, tendon, ligament, or joint (see page 63). If you have a condition, such as arthritis, that can be aggravated by exercise, talk to your doctor before you begin any exercise program. If you experience any pain, or if you injure yourself, stop exercising immediately. Never ignore an injury or attempt to "work through" the pain; you may make your injury worse. Instead, stop exercising for a few days and follow the RICE routine (see page 65). If you think the injury may be serious, or if you still experience pain after a few days of the RICE routine, talk to your doctor. You should also stop exercising immediately if you have any symptoms of a heart attack .

Some athletes exercise too much, especially if they are training for an upcoming event such as a marathon. Overtraining is self-defeating. It causes physical exhaustion and adversely affects your athletic performance. If you think you may be overtraining, you need to recognize when to stop exercising and rest, before you reach exhaustion. You should always exercise at your own pace, keeping in mind your own fitness level. Don't try to work out for an hour or more every day just because a friend does. Your body will quickly tell you when it's had enough. Signs of overtraining include:

• loss of coordination
• a prolonged period of recovery after exercise
• elevated morning heart rate
• headaches
• appetite loss
• muscle soreness
• digestive system problems
• lowered ability to fight infection
• irritability and depression
• poor concentration

If you have any of these symptoms, stop exercising for a day or more to give your body time to rest. Decrease your activity level in both duration and frequency. If exercise becomes a compulsive act for you, talk to your doctor. Exercising beyond the point of exhaustion, when injured, or to the exclusion of other activities and life interests can be signs of exercise addiction. Excessive exercising produces results that are completely the opposite of those you intend to achieve. Moderation is the key to success when it comes to exercise and fitness.