You exercise too much if you have:
* chronic fatigue * decrease in performance * need more time to recover from the workout * altered resting heart rate * muscle soreness and damage It should be mentioned that not everyone can feel these symptoms. It is highly important to listen to your body, and, if you are not feeling well consult your doctor and tell him about the intensity and frequency of your training sessions. 4. How can I notice the improvements from the exercise and what are the ways to measure them? You need to keep track of your:
* Resting heart rate (RHR): if your heart is strong and healthy your RHR will be lower. * Body measurements: measure your hips, waist, thighs and calves and other parts of your body which you need to keep track of. If your goal is to lose excess fat these measurements should decrease gradually as the weight is being lost. However you shouldn't also forget to gain muscles. * Rate of Perceived Exertion: as you become more fit, your RPE for a certain kind of exercise may change. For example, if you led a sedentary lifestyle and then started a walking program for a month your RPE will most likely be lower for the walk on your first day of the program compared to the walk on your last day for the same distance and pace. * Clothes, jewelry: You can notice the looseness of your body fat in your clothing or in jewelry such as rings or watches. * Weights: Here the decrease in weight will be noticed only after you see other improvements in your body. 5. I'm a woman and I would like to follow a weight training program. Will I manage to become bigger, gain muscles due to this workout? When you begin the weight training program you can increase your strength and gain muscles however if you have a high percentage of body fat you won't be able to see any difference at the beginning but you will definitely feel it. The advantages of weight training:
* It helps build your muscles and burn more calories. * If you use free weights, weight training machines or exercise bands you will be able to prevent osteoporosis due to their ability to effect bone mass. * You will have more energy and strength.
| 
