People exercise for many reasons, either to lose weight, tone those muscles, have a sculpted figure or win in a competition that requires strength and endurance. To achieve all these in a short time, they choose strenuous exercises and increase their workout time.
You might not know it but probably, you are exercising too much without knowing it. Too much workout can do you more harm than good. Here are some tips on how to know if you have been overdoing your training.
1. Lack of Interest in Exercise
If you used to love going to the gym and suddenly feel uninterested to go, this could be a sign that you have been exercising too much. This can happen especially among people who are into sprinting, weightlifting, and playing soccer. If you experience this, it is time to take it easy.
2. Change in Your Performance
If you used to perform well and suddenly, your performance drops, you must think about the way that you are working out. Why not shorten the time you spend exercising and engage in light exercises for a while? Remember that overdoing things is not good especially when it comes to working out.
3. Slow Recovery Time
Muscle pain is just a natural effect of working out and it usually lasts for a maximum of three days. If it takes longer than that for the pain to get away, your body might be telling you that you have been punishing it too much with your extreme exercise.
4. Lack of Appetite
Have you been eating less lately? Lack of appetite is another sign that you have pushed your body beyond its limits. It is time for you to change your exercise routine. If you are lifting heavy weights, go for lighter ones first. Instead of running several kilometres a day, cover just a short distance.
If you have been training a lot, tiredness can be a sign that you have overdone it. Do you feel weak and dizzy? People think that exercise will give you strength and endurance. However, too much of it can make you feel sluggish as well. To keep your strength, have enough exercise but not too much.
While exercise is known to promote uninterrupted sleep, too much of it can result to difficulty in falling asleep. When you perform strenuous workout for a long period of time, production of stress hormones such as cortisol and adrenaline go up. These hormones heighten your alertness and heart rate, preventing you from falling asleep easily. Sleep loss can also contribute to weight gain.
7. Increased Weight
Exercise helps you lose weight. But when you still gain weight despite exercising regularly, it could be a sign that you have been working out to the extreme. One reason why you gain weight is the inflammation of the muscle tissues that have been damaged by your rigorous exercise.
The fluids that the body releases to cause inflammation weigh something and it adds to your previous weight. To avoid this problem, avoid workouts that can tear your muscle fibres and cause inflammation and injury.
8. Increased Heart Rate
When you are training, an increase in your heart rate is normal. If you measure your heartbeat after exercise, it must beat 50 times per minute. A heart rate of 65 beats per minute is a sign that you are overdoing your workout and this is not good for your overall health.
9. Changes in Mood
Too much training can cause stress to your body. Once this happens, you will experience anger, confusion, depression, anxiety, or irritability. The hormones responsible for these moods can be released when you have overworked your body.
10. Weak Immune System
Your immune system works perfectly if you are in good health. But when you are not as healthy as you believe because of extreme workout, then you become prone to common diseases and it will take long for you to recover.
Muscles that are always inflamed can cause heart ailment, diabetes, and even cancer. When you suffer from muscle pains for more than three days, it is time to give your body a break by making some changes in your training activities.