Fitness & Wellness

Is Sugar From Fruit Bad For You?

Is Sugar From Fruit Bad For You?

When it’s hot out, eating a slice of sweet watermelon can hydrate you, cool you and provide benefits for your body. So why is the sugar from fruit considered healthy, yet other types of sugar not healthy. Even honey, which is natural and far better than refined sugar, can negatively affect your body by increasing inflammation, is high in calories, can lead to insulin resistance, liver and heart disease.

Fruit has more sugar than other types of food.

The sugar in fruit is a mixture of sucrose, glucose and fructose. Sucrose is part fructose and part glucose, which metabolize differently. The glucose is first digested, then absorbed where it goes to the lever, then the bloodstream. Fructose, on the other hand, goes to the liver immediately and is processed there. Natural fructose is good for you, unlike processed fructose, HFCS—high fructose corn syrup. That type of sugar has far higher amounts of fructose than you’d find in fresh fruits and vegetables, which by comparison is minimal. Those high amounts can lead to metabolic disorders. It overloads the liver, which causes the liver to turn it into fat. It’s the amount of fructose that makes the difference and that amount is minimal in fruit.

The fiber in fruit slows the absorption of sugar.

The fiber in fruit slows digestion and, in the process, makes overloading the liver less possible. Fruit contains two types of fiber, soluble and insoluble. The soluble fiber becomes a gel-like substance when mixes with water, which slows digestion. It also contains insoluble fiber, which adds bulk, also slowing digestion and preventing an overload of fructose in the liver. While lipogenesis, an overloading of fructose in the liver, can occur with food that has HFCS, it doesn’t occur with fruit.

High water content in fruit makes them more filling.

Since fruit has a high water content, you fill up faster. Therefore, you eat less and ingest less fructose. It’s one reason eating a whole fruit fills you more than eating that same fruit in dehydrated form. Again, you’ll eat less and ingest less fructose in the process. Pineapple, for instance, is 80% water, so when you remove the water, it shrinks in size. In fact, ¼ cup of dried pineapple comes from a full cup of fresh pineapple, which is far more filling. Taking out the water also reduces the water-soluble vitamins like B and C.

  • Food with added sugar doesn’t require as much chewing as fruit. That means you can’t eat it as quickly. It provides chewing resistance, so you have to eat it slower and end up eating less. You can’t take big bites and swallow, like you might with sugary man made snacks.
  • Not only does fruit contain fructose, it contains vitamins, phytochemicals, minerals and fiber to keep your body healthy. It can lower the risk of obesity and other serious conditions.
  • The fiber in fruit doesn’t just slow digestion, it feeds beneficial microbes, helps control blood sugar levels, helps you lose weight and prevents constipation.
  • Eating too much fruit isn’t good either, especially if you have a fructose intolerance. It can cause bloating and diarrhea. You should eat the whole fruit, rather than juices, to get the most benefit.

For more information, contact us today at Prime Fitness Studio


Have You Heard Of A Nightshade?

Have You Heard Of A Nightshade?

If the term nightshade makes you think of belladonna that was used as a poison for centuries. However, the nightshade family, Solanaceae, contains more than just this poisonous plant. It contains peppers, tomatoes, potatoes and eggplant, which are healthy options for most people to eat. The root of the potato is used, while the fruits of the tomato, eggplant and peppers are the bounty in those plants. Tobacco is another member of the nightshade plant, as are tomatillos, goji berries, gooseberries and garden huckleberries.

Members of the nightshade family contain solanine in the form of alkaloids.

Plants often provide their own protection from insects. Either they smell bad, taste bad or actually have natural pesticides. Not only can too much solanine kill insects, but it can also hurt people, too. Too much can cause nausea, diarrhea and digestive issues. If you’ve ever been warned not to eat green parts on potatoes, it’s because they contain more solanine. Sprouting potatoes also may have more. Otherwise, it’s hard to ingest too much solanine, especially when you consider it takes approximately 120 milligrams to make you feel sick and a whole eggplant only contains 11 milligrams.

Besides alkaloids, nightshade also contains lectins.

You may have heard of lectins in legumes and grains, but did you also know they’re in nightshades? Again, these are part of the plant’s natural defenses. In the human body, they can bind with gut cells and cause damage, while preventing absorption of nutrients. Sensitivity to lectins vary, but they can cause inflammation, toxic and resistant to digestive enzymes. Eating too much food high in lectins, like red kidney beans or whole tomatoes, can cause leaky gut, diarrhea, irritable bowel and gastrointestinal issues.

The nightshade family has benefits for your health.

Plants in the nightshade family provide antioxidants that protect cells from free radicals. Eggplant, for instance, derives its purple color from anthocyanin, a potent antioxidant that protects the body from diabetes, infection and cancer. Tomatoes have lycopene, which can reduce the risk of prostate cancer and heart disease. Members of the nightshade family are also loaded with vitamins and minerals, including vitamin A and C.

  • Green tomatoes contain more solanine than ripe tomatoes. For every four cups of ripe tomatoes, there’s about 5 mg of solanine. For every four cups of harder immature green tomatoes, there’s about 500 mg of solanine. That amount is reduced when they’re cooked.
  • If you have a slight sensitivity or digestive issues to the lectin in plants of the nightshade family, peel them and deseed them. It’s where most lectin is. Fermenting or pressure cooking plants also cuts the lectin.
  • Nightshades can be good for you, but you might take precautions if you have an auto-immune disease or inflammatory condition, such as IBS or arthritis. To see if you have a problem, eliminate them from your diet, then reintroduce them a few weeks later.
  • If you’re sensitive to alkaloids, you can do certain things to avoid them. For instance, removing the skins from potatoes removes 70% of the alkaloids. So does baking them and making sure they’re stored in the dark.

For more information, contact us today at Prime Fitness Studio


Do Certain Food Combos Help Lose Weight?

Do Certain Food Combos Help Lose Weight?

If you want to lose weight, we can help at Prime Fitness in Totowa, New Jersey. We focus on helping you be the best version of yourself. Besides exercise, you have to eat healthy and there are foods and food combos that can help lose weight even faster. It’s the combinations of phytochemicals and vitamins within certain foods that work in synergy to help you lose weight faster. These foods are healthy when eaten alone, but even more nutritious when eaten together.

An oil based salad dressing can boost the benefits of the fruits and veggies in the salad.

Telling some people to consume fat can make them go off the deep end. They think all fat is bad. That’s just not true. You need healthy fats to burn fat, so including healthy fat, either in the form of salad dressing or by adding cheese, nuts or seeds to a salad can help. The fat also helps with the absorption of the nutrients in the fruits or vegetables. The fat in the dressing, nuts, avocado or cheese also helps you feel fuller and maintain that feeling longer, so you eat less.

Snack on apple slices with peanut butter and a sprinkle of cinnamon to burn calories.

There are food combos that seem to be on everyone’s healthy snacking list and an apple and peanut butter combo is one of those, especially if the peanut butter is crunchy. The fat and protein in the peanut butter make you feel full and keep you feeling full. They also boost insulin metabolism. The fiber in the apple helps burn visceral fat. To make it even more perfect, top it with some cinnamon. The polyphenols in the cinnamon keep blood sugar stable so you don’t ride the roller coaster of peaks and valleys. The cinnamaldehyde in the cinnamon helps burn belly fat.

That food combo could come in the form of a drink.

Green tea is known for boosting weight loss. It’s because of the ECGC in the green tea, which boosts fat burning. Green tea also has antioxidants that helps release fat from fat cells to aid in turning fat to energy. By adding a little lemon to the tea, the polyphenols and pectin act increase your feeling of fullness. If you want to include another appetite suppressant, put a sprig of mint in the tea. Infused water can also help if you infuse it with cucumber and lemon.

  • Oatmeal is a good weight loss breakfast and combines with fruits like strawberries or kiwis to improve vitamin C levels. However, combine it with blueberries and you’ll get a fat burning duo, because of the polyphenols that blast belly fats.
  • Spinach salad with chopped eggs and olive oil blasts away at fat. Studies show that when eggs were consumed with spinach, which had a dash of avocado oil for dressing, it helped whittle waistlines and shed extra pounds.
  • There’s no better dessert than a parfait and it can burn tons of fat when it contains Greek yogurt, raspberries or blueberries and almonds. They all work together to burn fat cells, especially around the belly and on the legs.
  • The healthy fat, which also burns fat, in avocados combine well with sprouted grains, like Ezekiel bread. The fiber in the bread and fat in the avocado keep you feeling full longer while burning more fat. Sprinkle on some cayenne pepper to burn even more fat.

For more information, contact us today at Prime Fitness Studio


Exercises That Burn More Calories Than Running

Exercises That Burn More Calories Than Running

If you’re trying to lose weight, you want to burn the most calories possible. A lot of people turn to running, since it burns tons of calories. There are two problems with running. The first is that it only provides one type of fitness, endurance. The second is that while it burns a lot of calories, the calories come from both muscle tissue and fat tissue. You need to preserve as much lean muscle tissue as possible, since the more you have, the higher your metabolism. Here are some exercises that burn more calories than running that also provide other types of fitness, such as strength, flexibility and balance.

Kettlebell training burns calories, builds muscles and increases balance and flexibility.

If you want to build muscle tissue, kettlebells are great. They provide more than just that. Working out with kettlebells burns tons of calories. One study found that the average person working out with kettlebells burned approximately 20.2 calories every minute of the workout. It also increased their strength, while it increased their heart rate to approximately 93 percent of maximum, making it a good workout for endurance. The swinging motion and off-centered nature of the kettlebell improved both flexibility and balance.

Some traditional workouts can burn more calories than running.

If you’ve ever done burpees, you know they can be tough on the body, but did you know they also burn a lot more calories than running? Doing more burpees in a minute, increases the calories burned. If you did seven, it would burn 10.01 calories if you weighed 180 pounds, since burpees burn approximately 1.43 calories per burpee at that weight. Ten would burn 14.3 calories every minute. Combining three traditional exercises and doing them in rapid succession, pushing hard on each one can also burn more calories than running. For instance, doing 15 squats, 10 push-ups and 5 pull-ups, one right after another is a super calorie burner.

Downhill skiing is good exercise, but cross-country skiing is better exercise than running.

When you’re going downhill on skis, it doesn’t burn nearly the calories as running. However, trekking uphill and on cross-country skis is a completely different matter. It requires a lot of effort from your lower body and the larger muscles. You can burn approximately 12 calories every minute you participate in cross-country skiing. If you’ve ever watched cross-country competition, you’ll notice they end the race far more depleted than downhill skiers and much like marathon racers, often collapse at the finish line.

  • Tone your whole body while you burn calories with rowing. Indoor rowing is the best because it uses all your muscles, including the back. Like all compound exercises, the more muscles and joints you use, the more calories you burn.
  • Use a more intense form of HIIT—high intensity interval training—called Tabata training, to do jump squats. Doing eight rounds of jump squats with 20 seconds at high intensity and ten seconds at a recover pace burned far more calories than running.
  • When you choose exercises that cause afterburn, burning additional calories for up to 72 hours after the workout, you’ll get even more benefit. Strength training workouts do that, while building muscles to boost metabolism.
  • While your age, gender and weight affect the number of calories you burn, so you might burn more or fewer calories than the number quoted, it’s all relative. If the exercise burns more calories than running for someone 180 pounds, it will be more than running for someone weighing 110 pounds.

For more information, contact us today at Prime Fitness Studio


Look For The Nearest Farmers' Market

Look For The Nearest Farmers’ Market

There’s no better way to support Totowa, New Jersey farmers, than to buy the goods they sell. It not only helps them, it can be a big benefit for you. When you shop at a local farmers’ market, you often get fresh produce at a very reasonable price. Shop for the in-season vegetables and fruits that are grown locally and you’ll probably save money. Farmers’ markets offer a variety of produce, which also may include locally grown, gathered or processed eggs and cheese. You can often find cheese made from milk of grass fed cows and free-range eggs.

No matter what time of the year, there’s always something locally produced.

Fresh lettuce, not the iceberg variety, but the far more nutritious like Romaine lettuce, mache, butter lettuce and even baby spinach, kale and dandelion greens, are often sold at the farmers’ market. Mache is particularly high in vitamin C, unlike iceberg lettuce that’s low in nutrition. You will only find some of those greens at specialty areas in the grocery and at a far higher price. Asparagus is also another spring item that’s fresh. Grilled asparagus can top a salad or serve as a side dish, providing extra vitamin A, C and K, plus folate and fiber.

In the summer, there’s a lot of options.

In the summer there’s a bounty of fresh fruits and vegetables at the farmers’ market and at a price you’ll love. While you may find the same tomatoes in the store, since local farmers often sell their produce to local groceries, the price is often better at a farmers market because there’s no middleman. Most small farmers also use organic methods, so you’ll have a lot of options to increase the nutrition at every meal. You may even find produce that isn’t at the grocery, like spaghetti squash, which is a substitute for the higher calorie pasta.

The prelude to winter brings fall options you’ll love.

When one bounty ends, the next one starts and other options appear at the farmers’ market. Root crops are big in the fall and the cooler weather allows for a second wave of lettuce. Deliciously healthy root crops like sweet potatoes and certain varieties of apples make their way to market for healthy options on your table. Brussels sprouts, cranberries, escarole, fennel, grapes and shelling beans are fresh, and ready to take home.

  • Sweet potatoes, a fall root crop, help support brain health and have cancer fighting properties. Parsnips, another fall crop are rich in nutrients, packed with fiber and can help you lose weight.
  • You’ll find it’s easy to use fresh vegetables, and they taste even more delicious than processed ones. Steaming whole fresh beets, then removing the skins will reveal a sweet treat like no other.
  • If you want more variety and the taste of fresh produce year around, buy extra and freeze the produce immediately. Tomatoes are easy to freeze. Just cut off the stem and freeze. The skins come off easily when run under hot water before defrosting.
  • You can boost your nutrition by adding fresh herbs to your meals. Freezing or drying the herbs will allow you to have them all year.

For more information, contact us today at Prime Fitness Studio


Coping With Dehydration and Summer Workouts

Coping With Dehydration and Summer Workouts

Summer workouts can cause you to perspire and that can lead to dehydration if you’re not careful. Dehydration can be particularly worrisome for seniors, since seniors dehydrate faster. Their body composition changes with age, and they have less fluid in their system than children and younger adults. If you’re working out in the summer, you also face the risk of dehydration, not because of your body composition but because you’re sweating more.

Dehydration can cause serious problems, no matter what your age.

Dehydration isn’t like starving. You can live up to three weeks without food, but you can only go three days without water. If you’ve ever watched survival programs, usually finding water and building a fire to sterilize that water is a top priority for that reason. Dehydration can cause headaches, high blood pressure and low blood pressure, dizziness, fainting and confusion. In fact, in seniors, even mild dehydration can be mistaken for dementia.

Drink water before you workout.

Unless you’re sweating profusely, you don’t need a fancy sports drink with electrolyte replacement. Water can be just as effective. Drink water before you workout, sip on it during your workout and drink more after you’ve finished your workout. Your body is between 50 and 75 percent fluid and dehydration can affect all parts of the body from mental functioning to achy joints. It even aids digestion and lack of fluid can cause nausea.

Drinking more water may be just what you need.

One of the best low calorie drinks is water. If you don’t like the taste, infuse it with fruit to give it a light flavor. Most people don’t drink enough water to be their best. It’s important to circulation and blood volume, prevents achy joints, boosts your energy level, improves oral hygiene, aids digestion and can even help mental functioning. The human body is between 50-75% water, depending on several factors.

Besides drinking more water, there are other things you can do.

If you’re having a pre or post workout snack, include fruits and vegetables with a high water content, like watermelon, cucumbers, tomatoes or celery. Avoid drinks with caffeine, such as soft drinks and coffee. Instead, opt for plain water or infused water, which is water that’s been flavored by putting in fruits or vegetables for enough time to leave a flavor. Set a reminder on your phone to alert you to sip water every five minutes to help establish a habit of sipping it.

  • Avoid drinks with added sugar, especially if you’re exercising for weight loss. Sugar causes the water to be forced out of the cells. Alcohol also dehydrates you, so avoid it right before and after you workout.
  • If you start to feel exhausted or sleepy, stop working out and immediately rehydrate. Dehydration can cause you to feel lethargic. Don’t guzzle the water but sip on it until you feel more energetic.
  • How do you know you’re dehydrated? The answer is simple. Your urine is a dark straw yellow color. Also, when you pinch your skin, it doesn’t snap back to normal quickly.
  • Bad breath, sugar cravings, a swollen tongue and even a dry mouth are signs of dehydration. If you’re working out with a partner, check each other’s eyes for signs of dehydration. The eyes will look sunken.

For more information, contact us today at Prime Fitness Studio


How To Kick A Weight Loss Plateau

How To Kick A Weight Loss Plateau

Sometimes, you can do all the right things and still hit a point where you feel like you’re standing still on your efforts to lose weight. At Prime Fitness in Totowa, New Jersey, we track your progress, so we know when a weight loss plateau occurs and can make changes to your program. Weight loss plateauing occurs for many reasons. One reason that’s actually a good one is that you’re replacing fat with muscle tissue. Muscle tissue weighs more than fat tissue does per cubic inch, and you’ll know that’s what’s happening if you take measurements and are losing inches but staying the same weight.

If you’re gaining muscle, you’re still making progress, but what if the plateau isn’t from that?

Check out the routine you’re doing. Have you changed it at all since you started or even increased the repetitions? The human body is amazing. The more you make a movement, the more efficient it gets at doing that movement. That means burning fewer calories. If you haven’t changed your routine since day one, it’s time to make that change. Do something new. Varying your workout not only works different muscle groups on different planes, but it also burns more calories as your muscles learn the movements.

What type of workout are you doing?

Are you doing full body workouts that include all types of training? While aerobic exercises like running do burn tons of calories, those calories come from both muscle and fat tissue. Strength training also burns calories, but it primarily burns fat tissues and builds muscle tissue. The more muscle tissue you have, the more calories you burn 24/7, since muscle tissue requires more calories to maintain than fat tissue does. You effectively boost your metabolism.

If you’ve lost weight, losing more weight is even more difficult.

If you carried two twenty pound dumbbells everywhere with you, it would be constant exercise and cause you to burn more calories. If you’re carrying an extra 40 pounds, it’s exactly what it’s like. As you lose weight, the amount of extra weight you’re carrying is less, so your body doesn’t have to work as hard and you’ll burn fewer calories. It’s harder to lose weight, but still doable, especially since you’ve built more muscle mass. You have to beef up your workout or cut more calories to lose the same amount of weight as quickly. That’s why trainers constantly change your workout program and help you with nutrition.

  • Your plateauing may come from too strict of a diet. Eating healthy isn’t dieting and a super low calorie diet isn’t healthy. It can make your body go into starvation mode, where it slows metabolism.
  • Is the problem hydration? Your weight gain or lack of weight loss may come from water weight and one way to eliminate it is to drink more water. The body retains fluid when there’s too much sodium.
  • Is the gym your only activity? If you’re working out for a half hour to an hour, but the rest of your life is sedentary, you can bust that plateau by being more active when you’re not in the gym. Take the stairs or park further from the store at the grocery. Have fun. Go for a walk or spend a night dancing.
  • Another simple solution for plateauing is adequate sleep. If you don’t get enough sleep, the body makes more ghrelin, the hunger hormone, and less leptin, the one that makes you feel full. Adequate sleep can help prevent overeating and give you the energy you need to stay active.

For more information, contact us today at Prime Fitness


How To Get Your Kids To Exercise

How To Get Your Kids To Exercise

If you’re a parent, you want your child to have an easier road to travel. You want them to have more. You want a better lifestyle, better education and even want your children to make better choices. If you’re presently fighting excess pounds or a condition that improves when you workout, you probably don’t want your children to face the same challenges and are looking for ways to get your kids to exercise.

You are their role model, make time to play.

If you’re constantly on your phone or computer, what do you expect from your child? Sure, you go to the gym, but the kids don’t realize that or see you working out. Take a break and have some fun. Play with the kids, but make sure it’s active play. Your children are never too young or old for that. Whether it’s playing lawn games, hide-and-seek, basketball or hula hooping, it’s all active and it’s all good. Make a family hour every day when you walk, bike ride or play active games.

Be their workout star.

If you go to the gym three times a week, workout with the kids the other days. The workout should be age-based and fun. You can do calisthenics, track the steps or miles you walk together or have any type of workout goal. Set goals with the kids. Maybe it’s riding the bike down the block and back three times, if your children are young. Maybe it’s running at the track or even having a sponge race, where you race to transfer water from a bucket on one side of the yard to a bucket on the other side by soaking it up in a sponge in one and squeezing it out in the other.

Make family outings and gifts activity related.

Instead of a new video game or laptop, how about a set of roller blades, a basketball and hoop or a bike? Having family contests like hula hoop contests or family trips like hiking, can also boost the love of activity. It can be as traditional as skiing or family football or a little more unusual like water aerobics. You’ll be boosting the probability of your child living a healthy, active lifestyle, while creating family memories.

  • Change your habits and you’ll change theirs. Take the stairs and not the elevator. Make it a race that’s fun. Park further from the store and walk more. You’ll get more exercise and save gas!
  • Combine exercise with education. Take a walk in a nature preserve and identify animals. Visit a museum or aquarium, it’s a lot of walking. Take books on wild life and see if you can identify plants, birds and animals you see on the way.
  • Make chores more active and more fun. Set a timer to race through them or turn on music and dance away. If you’re doing yard work, don’t leave out the fun. If your child raked a pile of leaves, let them jump into it.
  • The American Academy of Pediatrics says children should spend less than an hour or two a day of any type of electronic screen media. Too much screen time can cause stress and disrupt sleep.

For more information, contact us today at Prime Fitness


Do I Really Need A Food Journal?

Do I Really Need A Food Journal?

You might not realize all the food you eat throughout the day. Mindless eating, those bits and pieces of food, handfuls of nuts, chips or candy eaten throughout the day can add extra calories, no matter how faithful you are to eating healthy at meals. If you’re having a problem losing weight and mindless snacking is your problem, you’ll identify it when you keep a food journal.

Food journals can help you make smarter choices.

Tracking all the food you eat can be quite eye-opening. You start to see a pattern of higher calorie foods like ones with added sugar. Exactly what is a food journal? It’s simply tracking everything you eat. Some people denote other information, like how they felt when they ate that food, such as angry, sad or frustrated, to see if there’s an emotional connection. By analyzing your results, you can find foods to substitute for those high calorie selections.

You need to track what you drink, too.

You might not realize that your soft drink or favorite Starbucks drink may be the culprit that’s putting on weight, unless you journal. An 8-oz soft drink is about 100 calories, while a 20-oz Mocha Frappuccino is about 500! A soft drink every day offers enough calories to cause you to gain a pound in a little over a month. A Mocha Frappuccino a day will pack a pound in a week. Record what you drink, it’s extremely important.

Food journaling can help with more than just weight loss.

As noted previously, you can learn a lot from a food journal. You can identify emotional factors that cause you to overeat if you note your feelings. Including information about your health and how you felt after a meal can help identify food intolerance and food allergies. If you have digestive issues, just reviewing the days you had a problem might tell you if lactose, gluten or other food or ingredient caused the problem.

  • Keeping a food diary is important for anyone that has a condition that the doctor can’t identify whether it’s exhaustion, a skin condition or problems with digestion. It can provide the clues that help eliminate the problem.
  • You can make keeping a food diary simple. Just use your phone to take notes, pictures or for a voice recording during the day and transfer it all to paper when your day ends. Doing it that way gives you a chance.
  • Don’t forget to include those handfuls, spoonsful or isolated single bites of food. You’ll be surprised at how many bites, handfuls and spoonful’s you eat during the week and how their calories add up.
  • Learn portion size and easy ways to judge how much you ate. There’s a huge amount of difference in calories based on the size of the serving. Knowing portion size is important.

For more information, contact us today at Prime Fitness


Signs You're Working Out Too Much

Signs You’re Working Out Too Much

You’ll read articles and hear personal trainers tell you that if you’re not making progress, you’re not working out hard enough, but that’s not always the case. It’s why we create personalized programs at Prime Fitness in Totowa, New Jersey. If you’re spending hours at the gym pushing yourself extremely hard, but aren’t seeing the results you desire, you might need to cut back on your exercise program. Slowed or diminishing progress is one of the signs you’re working out too much.

It’s all about continuous intensity.

When you’re really pushing it during a workout, particularly a strength-building workout, you’re actually causing small tears in the muscles and causing stress on your body. Those micro tears in the muscle need time to heal and your body requires time to recover from the stress. After a tough workout it can take up to 72 hours for your immune system to be back to peak performance. The body needs time to repair before starting the process again. If you don’t give it time, your stress response goes into overdrive and those muscles never have time to build more muscle tissue that’s stronger.

Getting stronger and fitter isn’t just about working harder, it’s also about working smarter.

It’s about the design of the program, the level of intensity, the type of workout and not necessarily about how often you exercise. If you’re training for a competitive sport, you’ll know you’re working out too much if your performance and progress starts to lag and instead of getting better, it diminishes. If you alternate your workout, so you do upper body strength-building one day, aerobic the next and lower body strength-building the next, then back to upper body or vary the intensity, you won’t have a problem.

Watch for these signs.

Working out too much can take its toll in your everyday life. It can cause moodiness, depression, irritability and confusion. You might find you get sick more frequently or more exhausted when you workout or reach that exhaustion level more quickly. Your recovery period is longer than it ever was previously. If you’re working out more than once a day, make sure you have at least six hours of rest between. That doesn’t include the people who break up their half hour to hour workout to smaller ten to fifteen minute sessions.

  • Is your resting heart rate high? It might be a sign that you’re working out too much. If it’s normally 40-60 and then suddenly jumps to 75 bpm or higher, it’s a sign you’re overexercising.
  • Are you having problems sleeping? That’s a good sign you might be overdoing it at the gym. Even worse, besides overworking, you’re not getting the sleep you need to stay healthy.
  • Working out too much can even cause muscle loss, since you’re not giving your body time to rebuild. It can cause loss of appetite, so you won’t give your body time to rebuild. It can also cause weight gain by decreasing thyroid hormones and increasing cortisol, which is linked to insulin resistance and belly fat.
  • If you have any of the symptoms don’t forget to tell your trainer. As a trainer, I pride myself in providing a program specifically for your needs, but I don’t know about the exercise you’re getting when you’re not at the gym. All information is important.

For more information, contact us today at Prime Fitness Studio