EXCLUSIVE: Are You Exercising TOO MUCH? Experts warn that exercising more than five days a week can lead to sleep problems, broken bones and muscle weakness

Fitness is no longer a hobby: staying in shape is now a lifestyle. Check out social media and you’ll see tons of pictures of muscular youngsters perfecting their squats in the gym.

According to Bloomberg, the number of Americans with gym memberships has tripled to 62.5 million, and about a fifth of adults exercise daily.

Although health officials say the average American should exercise more, some experts warn that some are actually doing too much.

And the consequences can be life-changing.

Alexandra Davidson, a New York nurse with a doctorate in nursing practice who has worked in family medicine for six years, warned of the risk of bone fractures, immune system problems and even muscle loss for those who do too much. it in the gym.

Ms Davidson, in a post for a medical blog, expressed concern that “more is better” is “celebrated in fitness culture when it comes to exercise.” But how much is too much?

John Gallucci Jr., physical therapist and CEO of JAG Physical Therapy in New York, told DailyMail.com that the average person should limit high-intensity cardiovascular exercise like running and aerobics to five days a week.

And meetings should last no longer than 90 minutes, he said.

Meanwhile, other experts have warned that for some groups, such as young women with a body mass index of less than 19, vigorous exercise should be done even less often “since they are at greater risk of injury,” says Heather Milton, one Exercise Physiologist at NYU Langone Health. said DailyMail.com.

Experts warn against the “more is better” attitude when it comes to exercise, which they say could be putting people’s health at risk

Ms Davidson explained that the main risk of excessive exercise was increased levels of cortisol, the body’s main stress hormone.

Cortisol – produced by the adrenal glands in the kidneys – regulates the body’s stress response, regulates metabolism, suppresses inflammation and affects blood sugar levels by releasing the sugar glucose into the blood.

When stressed, for example during exercise, the body produces cortisol along with adrenaline. Both keep the body in a fight-or-flight state.

Too much cortisol can disrupt the release of other important hormones involved in metabolism, hair and nail growth, bone repair and blood pressure, impairing these functions.

Ms Davidson also said it could lead to irregular menstrual cycles due to disruption of female sex hormones such as oestrogen.

Excessive exercise also causes inflammation in the body. Although it is the body’s natural response to injury, excessive inflammation can impair vital functions, such as the immune system’s ability to fight invaders and repair damage.

This can lead to slower healing of injuries such as muscle strains. Contrary to popular belief, excessive exercise does not build more muscle; it reduces it.

In order for the fibers in the muscles to grow, they need adequate rest – which can be shortened if they are under stress for most of the week. Increased risk of pain, which can interfere with important sleep. “Rest is important for our bodies to recover and our muscles to grow,” says Ms Davidson.

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And although exercise has been shown to strengthen bones, Ms. Davidson said exercising too often can increase the risk of stress fractures in certain populations.

For example, a study from the Ohio State University Wexner Medical Center found that female athletes with a BMI under 19 are five times more likely to sustain a sports injury than their male counterparts. A BMI of 18.5 or less is considered underweight.

Ms Milton said underweight women tended to have weaker legs than women with a higher BMI. This may make these women more susceptible to injury from repetitive, high-intensity activities such as high-intensity interval training (HIIT).

Ms Milton said that 90 minutes of light exercise such as cycling or yoga five days a week is probably sufficient for this population, but it is advisable to reduce the time for high-intensity exercise to less than five days a week.

The American Academy of Family Physicians (AAFP) recommends that underweight women avoid all high-intensity aerobic exercise because it can cause them to burn too many calories, making it difficult to reach a healthy weight.

And “persevering” with a particularly painful workout can also be dangerous.

“If you’re in pain, you shouldn’t be doing this activity,” said Mr. Gallucci said. “If the pain is between three and four, you shouldn’t be doing this repetitive activity,” he said.

He said if the pain reaches a 4-5, you should talk to a physical therapist or athletic trainer about reducing the pain and setting appropriate limits.

Ms. Davidson suggests changing your routine to prevent overuse injuries. For example, this might involve going for a short jog and then switching to a yoga routine after exercising different muscle groups.