ARE YOU EXERCISING TOO MUCH? HERE’S HOW TO TELL
It is a common occurrence for friends, doctors, fitness influencers, and magazines to advise us on the way we need to be healthy. However, there is still one thing that we must be cautious about. That is on whether we are exercising too much or not.
OVER EXERCISING WOULD SHOW SIGNS
You can’t turn a blind eye to exercising and signs like lack of sleep, poor nutrition, and a huge boulder of stress are the clear signs that your body is tolerating something huge. Now if you are a beginner, then it is clear signs that you are overdoing your workouts.
Most doctors feel that movement every day is necessary for overall health. However, one must keep one or two days as the recovery time. During that time, the muscles would get their much-needed rest for repairing and strengthening.
Some people just continue to over-exercise for accomplishing their goals. Many of us want to reach our goals faster and are ready to go to the extreme steps. Of course, at times these tendencies would get us into all kinds of trouble and that can be harmful when it concerns your health. Here it is all about checking yourself emotionally, mentally, and even physically on a day-to-day basis.
OVER EXERCISING CAN BE A HUGE PROBLEM
Getting exercise helps a variety of health conditions, like heart disease, bone health, weight control, and mood and emotional wellness. As the saying goes, “too much of a good thing can be bad.” Exercising too much is just as serious of a problem as not getting enough exercise. No doubt, overexercising is counterproductive and can be dangerous to your health.
GETTING EXHAUSTED EVEN AFTER HAVING GOOD AMOUNT OF SLEEP
You’re getting the recommended seven to nine hours of sleep each night, but you feel exhausted at the day’s end. That might mean you’re exercising too much. Some people also have insomnia or trouble falling asleep when they exercise too much.
BECOMING INJURED A LOT OF TIMES
Muscle strain pulls, inflammation and stress fractures are common injuries that can occur with excessive physical activity. There can be the accumulation of tension in the muscles, whether it’s tightness or pain or loss of motion—that’s a precursor to an injury and usually the first sign of overuse.
To reduce your risk of injuries resulting from deadlifts, incorporate dynamic stretching and flexibility training into your workout sessions. You also need to use a variety of exercise types like running or cycling, so you don’t just rely on one form such as deadlifting. Cross-training is a great way to reduce the risk of injury when overtraining because you’re moving your body in different ways and it won’t lead to repetitive stress injuries. However, that doesn’t mean you’re still safe from overtraining! To avoid injury while exercising, proper recovery and rest are crucial.
GETTING SICK QUITE OFTEN
We are all under a lot of stress from our day-to-day work and home lives. Exercise is good for us, but as we know, you can have too much of a good thing if it’s not controlled or monitored properly. By putting your body under constant stress, your immune system can be affected. Then if you’re exposed to bacteria or viruses that your body would normally fight off effortlessly, you’re more susceptible to getting sick.
FEELING VERY MUCH MOODY AND LETHARGIC
In some cases, over-exercising can not only affect your physical health but also your mental health. Some people suffer from fatigue and depression when they overexert themselves. If you’re working out a lot and noticing changes in your emotional state, it’s worth taking steps to ensure that you are getting appropriate recovery and rest. Taking time to unwind is just as important as resting your body. Whether you meditate or binge-watch your favourite show, taking a mental break is vital too.
Exercise is important for a healthy, happy life and the benefits are felt long after you stop. When you exercise your body needs the energy to keep going and your metabolism increases to burn calories and store fat when necessary. Your body can adjust itself back to normal but it can take time so experts recommend that people should be prepared with what their bodies
Since exercise boosts appetite, overeating can be a problem. This is because ghrelin plays an important role in hunger; it’s released when one exercises and enhances the appetite. If you regularly eat past being full, bloat might be a result in addition to discomfort.
To promote mindful eating, make sure you know your body’s cues when it’s full. On the other hand, make a conscious effort to get enough calories post-workout to feel sharp and see progress in your fitness routine. At times you would lack motivation and don’t want to do the training you normally enjoy.
Have you ever disliked going to the gym and found that changes in your inclination just come or go? While this can happen at different stages if are finding yourself find it unusually difficult to be motivated, take a break. It’s not uncommon for people to pay less attention to warnings like this, and they often end up regretting it. Forcing yourself through a workout that you absolutely do not want to do increases your chances of improper form and injury.
YOU WOULD FEEL LIKE YOU HIT A FITNESS PLATEAU
You may have been training at your fitness routine faithfully for months or even years, but if you aren’t seeing the results you’ve been working towards, it might be that you are doing too much of a specific type of training. Exercising one’s body can be as enjoyable and important as other kinds of self-care. When you’re not seeing results from a certain fitness routine, don’t stress! Remember to take care of your muscles with stretching exercises and proper hydration to keep up your strength for all the activities (socializing, work, etc.) that
WAYS YOU WOULD BE OVEREXERCISING
Multiple studies show that adults need to get 150-300 minutes of moderate physical activity per week, in addition to 75-150 minutes of vigorous-intensity aerobic exercise. The guidelines don’t specify an upper limit to when exercise benefits no longer exist, and they offer no information on what constitutes larger amounts of exercise that may then become unsafe.
Researchers have disagreed over whether you’re at risk for too much exercise. Some research suggests there might be an upper limit, while other research argues the benefits of aerobic activity surpass any hazards of excessive physical activity.
When is too much exercise too much?
Various research clearly shows that there are two ways when exercising becomes a lot for the human body to handle.
If you are pushing your workouts too hard too quickly, you will likely be overtraining. Workouts need to be gradually increased in terms of intensity, duration, and length methodically. Overtraining usually results from not allowing yourself enough rests between workouts, not getting enough nutrition for the exercise you’re doing, not getting enough sleep or breaks from your intense schedule or taking on too much stress.
Nutrition is often a huge factor in overexercising. Athletes of every level need to get the nutrition they need to sustain their workouts, even if an exercise program is part of a weight loss plan. For those wishing to lose weight and work out, a gradual reduction in calories over time all the while maintaining key nutrients is the key to success.
Overtraining is often a result of trying to ramp up training holdings too quickly. A beginner weightlifter, for example, should not be doing multiple types of bench presses five to seven days per week. It will put them at risk for injury
Compulsive exercise is when an activity feels like an obligation rather than something that you choose to do. Compulsive exercisers might notice their activity lacks joy and fills them with guilt or anxiety if they are unable to partake.
RISK INVOLVED IN OVEREXERCISING
Overexercising is unsafe because it can lead to many health risks, both short-term and long-term.
- SHORT TERM ISSUES
Too much physical exercise can cause significant effects on mood and energy levels. The fatigue and low energy associated with overexercising can lead to irritation, anger, problems with sleep, problems with school or work, and not being able to enjoy your typical interests or hobbies. A sign of doing too much, too fast is an elevated resting heart rate or stable appetite with significant mood alterations. Sleep disturbances are also possible signs.
Injuries associated with running can increase when a person does not have time for their body to recover from the initial injury. Longer periods of non-activity may lead athletes to get overuse injuries, such as tendonitis, fatigue, or tendon tears. In addition to increasing, one’s risk of an injury occurring in the future, these first injuries
- LONG TERM ISSUES
Overexercising can cause damage to the kidneys and heart over the long term. It’s important to consider that there are other serious consequences of overexercising, such as rhabdomyolysis which can occur when you work out too much. That’s in terms of either time or intensity.
Rhabdomyolysis is a serious and potentially fatal medical condition, whereby damaged muscle tissue releases proteins and electrolytes into the blood, which can damage the heart and kidneys, according to the Centres for Disease Control and Prevention (CDC). If you think you may have rhabdomyolysis after intense exercise, seek medical care urgently.
Women have been found to experience a loss of menstruation, early-onset osteoporosis, and decreased sex drive with consistent overexercising. Men, by contrast, seem to experience increased libido when excessively exercising. Over time, overexercising can also compromise your immune system to a degree. The NIH points out that endurance exercise–marathon running and intense gym training in particular can make it worse.
There is evidence that over time overexercising can contribute to or exacerbate mental health conditions, such as depression, OCD, or anxiety.
WHAT NEED TO BE DONE WHEN ONE OVEREXERCISES?
Exercising too much can be harmful, but the good news is that you can reverse the effects of overexercising. The first thing you should do to recover from overexertion is rest.
To really heal from a case of the post-race blues, try taking one to two weeks off from training entirely. Some people may feel the best after only a few days and resume normal activities; for others, it may take about 14 days following more significant symptoms.
If you’re still experiencing the symptoms of overtraining, even after taking a long break from your workout routine, it might be time to call the doctor and see if more time off is needed or if there’s something that needs to be addressed. After taking time off from exercise, it is vital to ease into your old routine again rather than putting a lot of pressure on yourself and trying to get back to an overly intense workout regimen. You’ll want to focus on:
- Eating Well
It is important to eat enough calories when you are, in fact, active. Make sure your diet includes balancing foods for nutrition while maintaining a healthy weight.
Being hydrated is an important part of many bodily processes, and when you exercise you need to drink more. Drinking water can also help with aching muscles and the pain caused by working out.
Getting plenty of sleep at night can help ensure that your body has the energy it needs to get through a workout — even if you don’t hit the gym every day.
The National Sleep Foundation suggests getting seven to nine hours of sleep on weekdays and eight to 10 on weekends or days off.
- LEAVING TIME FOR REST AND RECOVERY
The NIH advises people to take at least one day off from intense exercise per week and leave no less than six hours in between workouts for efficient recovery.
- NOT OVERDOING IT
According to the National Institute of Health, exercise should be avoided in extreme heat or cold as it is taxing on your body. You should also cut back on exercise if more than one other stressor is present within your life.
Well, exercising is great. However, you need to be cautious and make sure that you don’t overdo it.