Don't hit the gym too much this holiday: experts

Making a resolution to hit the gym more often is a great way to ring in the New Year - but don't overdo it, advises the professional society for UK managers of sports and fitness centers.

Gyms typically enroll many new members in January, motivated by end-of-the-year resolutions and rich holiday meals. As a result, people are more than ever likely to "binge-exercise" and work out too strenuously.

This will not instantly melt away all of the damage done over the holidays, and it can put people at risk of muscle and bone injuries, according to the Institute of Sport and Recreation Management (ISRM).

Ralph Riley, Chief Executive of the ISRM, told Reuters Health that people should not do too much too soon. "The introduction to exercise should be gradual," he said.

However, he added that these words of caution should not discourage anyone from exercising. "The health benefits of activity far outweigh the risks," he said.

Riley explained that exercise becomes excessive "whenever it is too much, too quickly."

In some cases, people can even become addicted to exercise, he said. Key signs of addiction include making exercise a priority over personal relationships, and feeling "withdrawal symptoms" such as irritability when unable to exercise.

In addition, people with eating disorders also often use exercise as another tool to control their weight, and the habit can get out of hand, Riley noted. "The frequency and intensity of exercise are often excessive and likely to be counterproductive to health," he said.

To exercise safely after the holidays, Riley recommended the following tips:

-If you are not usually active, consult your doctor before starting an exercise program, to determine if you have any limitations.

-Begin exercising gradually, and don't expect to "get into shape overnight," he said.

-While exercising, you should feel hot and sweat slightly, but still be able to have a conversation.

-Plan an exercise routine that lasts at least 30 minutes and includes a warm-up and cool-down period, to avoid injury. Repeat the program 3-4 times per week.