EXCLUSIVE: Are you exercising TOO MUCH? Experts warns that working out more than five days a week can cause sleep problems, bone fractures and make muscles WEAKER

Fitness is no longer a hobby: nowadays staying in shape is a lifestyle. Take a look at social media and you’ll see tons of images of muscular, young people 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 every day.

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

And the consequences can be life-changing.

Alexandra Davidson, a New York-based nurse with a doctorate in nursing practice who has worked in family medicine for six years, sounded the alarm about the risk of broken bones, immune system problems and even muscle wasting for those who do too much. it in the gym.

Writing for one medical blogMs Davidson expressed concern that ‘more is better’ is ‘celebrated within fitness culture when it comes to exercise’. But how much is too much?

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

And sessions should not last 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 even less frequent “because they are at greater risk for injury,” says Heather Milton, an exercise physiologist at NYU Langone Health. , told DailyMail.com.

Experts have warned against the ‘more is better’ attitude to exercise, which they say could be putting people’s health at risk

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

Cortisol – produced by the adrenal glands on top of 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.

The body produces cortisol during stress, such as exercise, along with adrenaline. Both keep the body in a fight-or-flight state.

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

Ms Davidson also said this can result in irregular menstrual cycles due to interference with female sex hormones such as oestrogen.

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

This can result in 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 time – which can be shortened if they are under stress most of the week. Increased risk of aches and pains, which can affect all-important sleep. ‘Rest is important to give our bodies time to recover and our muscles to grow,’ says Ms Davidson.

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

One study from the The Ohio State University Wexner Medical CenterFor example, research found that female athletes with a BMI lower than 19 were five times more likely to sustain a sports injury than their male counterparts. A BMI of 18.5 or lower is considered underweight.

Ms Milton said underweight women tend to have weaker bones than women with a higher BMI. This could make these women more vulnerable to injuries from repetitive, high-impact activities such as high-intensity interval training (HIIT).

Ms Milton said that while 90 minutes of low-impact exercise, such as cycling or yoga, five days a week is likely appropriate for this population, 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) suggests that underweight women abstain from all high-intensity aerobic exercise because this can cause them to burn too many calories, making it difficult to achieve a healthy weight.

And “pushing through” a particularly painful workout can also be dangerous.

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

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

Ms. Davidson suggests varying your routine to prevent overuse injuries. This might involve doing a short run and then switching to a yoga routine after training different muscle groups, for example.