Is It Possible That You Are Exercising Too Much? Here's How to Figure It Out
Overexercising Signs: How to Tell If You're Exercising Too Much
“Overexercising is most commonly seen in persons who go from not exercising at all to trying too hard to get in shape or reduce weight,” adds Slabaugh. It's not about the sheer amount of exercise you do; it's about increasing the intensity too rapidly.
There are several ways to overdo it, ranging from overtraining to compulsive exercise. Overexercised people have a similar set of indications and symptoms, which include:
Muscle Soreness for a Long TimeAccording to Miranda, muscle discomfort should linger three to four days following an exercise.
Immune Response Is Reduced According to Miranda, getting sick more frequently than normal is an indication of overtraining.
Injury Rates Have Increased According to the American Council on Exercise, frequent or repeated injury is usually a symptom that something is wrong (ACE).
Fatigue, irritability, and low energy are all symptoms of chronic fatigue. According to ACE, being weary may indicate that you are pushing your body too far, too fast.
Early in Your Workout, You're Getting Tired Miranda thinks that premature muscle exhaustion is (generally) a clue that something is awry.
Experiencing Performance Stagnation or Decline According to the Hospital for Special Surgery (HSS) in New York City, not bouncing back after a workout or making improvement could be a sign you're pushing your body too far, too soon.
Resting Heart Rate Increase According to the National Academy of Sports Medicine, regular exercise should lower a person's resting heart rate, but overexercising can have the opposite effect (NASM). An increase could indicate a major disease or a shift in the cardiovascular system.
Workouts Take Priority Over Everything Ditching or avoiding social engagements in order to workout typically indicates a habit or a poor work-life balance, Miranda adds.
Anxiety or Depression Exercise can (and should) improve your mood, but too much might make you melancholy or lethargic. According to ACE and HSS, those suffering from overexercising disorder may also feel apprehensive and nervous about skipping a workout.
Why Is Exercising Too Much Dangerous?
Overexercising is dangerous since it can create a variety of short- and long-term health issues.
In the near future
Excessive exercise might have a negative impact on your mood and energy levels. The exhaustion and poor energy associated with overexercising, according to NASM, can cause annoyance, rage, sleep problems, school or job troubles, and a lack of enjoyment of your usual activities and hobbies.
An higher resting heart rate, loss of or change in appetite, or mood changes are all red indicators that you're doing too much, too soon, says Leada Malek, a physical therapist in San Francisco. “Sleep disruptions are possible as well.”
According to Northwestern Medicine, you can also increase your risk of ailments such as stress fractures, muscle strains, runner's knee, joint soreness, tendonitis, and bursitis.
“Athletes risk overuse issues like tendonitis, tiredness, or tendon rips when the body isn't given enough time to heal,” Slabaugh explains. It also raises the likelihood of future injuries, he claims.
What Should You Do If You Find Yourself Exercising Too Much?
While overexercising might be harmful, the good news is that the consequences of overexercising can be reversed. Slabaugh advises, “The first thing you can (and should) do is rest.”
According to the National Institutes of Health, taking one to two weeks off from exercising totally may be enough for your attitude, energy, and motivation to recover to normal levels. If you're still suffering overtraining symptoms after taking that much time off, consult your doctor to see if you need to take further time off or if there's an underlying issue that needs to be treated.
Make sure you don't leap immediately back into an overexercising program after you've had this time off and when you return to training. You should concentrate on:
Eating Healthily You'll want to feed your body the calories it requires based on how active you are. Slabaugh adds, "Make sure you're eating a well-balanced, nutritious diet."
Hydration Hydration is essential for a variety of biological functions, and you require extra hydration when exercising. Maintaining hydration can also aid in the reduction of muscle fatigue and soreness.
Sleep Getting enough sleep at night ensures that your body has the energy it requires to do the workouts you desire. The National Sleep Foundation suggests that you sleep for seven to nine hours each night.
Allowing for rest and recuperation For appropriate recovery, the National Institutes of Health suggests taking at least one day off from exercise every week and leaving at least six hours between workouts.
Avoiding Excessive Exercising Exercising in excessive heat or cold, which is more taxing on the body, should be avoided. And, according to the National Institutes of Health, if you're dealing with a lot of other stressors in your life, you should cut back on exercising.