WE are often told to be physically active, do some exercises daily to stay fit and healthy.
That’s right, 30 to 45 minutes of exercise every day will do but sometimes we tend to extend the time trying to reach the goal or thinking of offsetting the period just in case we skip it in the next day or two.
Unless you’re a professional athlete or a weekend warrior, you would be exercising more than the allotted time. However, doing this often and pushing your body’s limits during workouts can result in some nagging and potentially serious health issues.
But how’d you know if you’re overdoing your exercise and whether your extra physical effort is beneficial or harmful? You may not know or feel it but read these signs to avoid hurting yourself.
* Soreness that won’t go away. You may heard this from gym instructors: “No pain, no gain”. That’s right. Pain indicates that your body is responding and burning some fats. That mild burn would resolves soon after exercising. But that mild burn may result to bad pain when you exercise too much. This soreness typically lingers and can be intense.
When pain is constant or increasing over time and does not go away is not normal. Just stick to the regular limit. There are still plenty of days to complete your goal.
* Constant fatigue. According to Johns Hopkins Medicine, some fatigue after an especially challenging workout session is expected. But constant fatigue is simply telling you that you’re pushing your body too far beyond its limits. Fatigue that lasts days means the individual’s physiology has been excessively challenged, and this means that the muscles and the energy stores are not being effectively replenished. Take time to rest and regain your energy, and stick with a gradually building workout routine that doesn’t leave you feeling so drained.
* Declining stamina. A decline in stamina and athletic performance can be a sign of overtraining, according to Cleveland Clinic. It might arise because you’re not giving your body enough time to recover between workouts or you’re not fueling it with quality nutrition to meet your exercise demands. Try lowering your exercise intensity for a bit to see whether the issue resolves.
* Overuse injuries. Overuse injuries are a clear sign you’re exercising too much — and they can bring your whole workout routine to a crashing halt. You will feel muscle or joint pain such as tendinitis or a stress fracture. They can arise from training errors, such as taking on an intense exercise regimen your body isn’t ready for or doing too much of one type of exercise. Or they can stem from technique errors that overload certain body parts.
Health experts recommend the use of proper gear, pacing yourself and cross-training. And if you suspect you have an overuse injury, consult your doctor on how to recuperate, as well as what alternative exercises you can do in the meantime.
* Chronic colds or other health issues. They say when you exercise, you help yourself prevent catching colds. It’s true. A healthy amount of exercise can help to strengthen your immune system. But exercising too much actually can do the opposite and in extreme cases could cause heart damage and rhythm disorders especially to women. Women who overtrain also might experience amenorrhea, or missed periods.
Many people who exercise too much find themselves frequently battling colds or other minor viruses, simply because their bodies are too worn down to fight them.