Here are 8 Serious Signs of Over-Exercising

Photo by Jesper Aggergaard on Unsplash

Exercise is one of the most effective ways to stay healthy, keep fit and maintain a healthy body weight. It can help you to feel great, beat stress and increase your strength. However, when taken to extremes, exercise can have negative effects on the body and health.

Is it seriously possible to exercise too much? It’s hard to believe, but yes. Here are the 8 ways your body will let you know if you’re headed for exercise burnout.

Disinterest in Exercise

A significant decrease in motivation or enjoyment of the activity can be a major sign of burnout. This more often occurs in weightlifters, sprinters or soccer players who are driven by speed and power.

Sleep Disturbances

While new research has debunked the notion that an evening workout can mess with your sleep, there is evidence that a super-tough workout can promote insomnia. When you really push yourself physically, the stress your workout puts on your body can up your levels of certain hormones (such as cortisol), shows research from Germany. Elevated levels of these hormones can leave you tossing and turning, the Germany study authors say.

Your Heart Rate is Consistently Elevated

One physiological cue that can point to overtraining is an elevated heart rate. “A higher-than-normal resting heart rate could indicate that you’re not recovering adequately,” says Somerset. “This means the body is pumping more oxygen to recovering tissues, in an effort to speed healing.” To know whether your heart rate is elevated, you’ll need to have an idea what your resting heart rate is. Somerset offers an easy way to find yours: When you don’t suspect you’ve been overtraining, check your heart rate first thing in the morning (as long as you haven’t been woken up by a startling alarm clock). With relaxed breathing, count your radial pulse (the one on your wrist) or carotid pulse (the one on your neck) for a one minute. An elevated resting heart rate is typically more than 10 beats per minute above your average, he explains.

Your Immune System is Down

Feeling rundown and getting sniffles? A punishing workout regimen could be to blame. If you find yourself feeling under the weather more often than usual, it could be a sign that you are working out too much. “Although studies have shown that moderate exercise may be linked to positive changes in the immune system, there is also evidence that too much intense exercise can reduce immunity.” Don’t miss the habits that help boost your immune system.

Crappy Mood

If everything has been getting on your nerves lately, your workout might be to blame. Exercise can be a wonderful stress-reliever, but when your body is overtaxed physically the levels of your stress hormone cortisol will be elevated. If you’re feeling abnormally angry that someone left a elliptical dripping with sweat, depressed about how you look, or anxious about getting through your reps of crunches, then take some time to recover. After a few days taking it easy, you should be excited to return to the burn.

Prolonged Muscle Soreness

If you have muscular pains or soreness that doesn’t go away after three days or more, you should probably take that as a sign that you’re overdoing it. After heavy or intense training, your body needs time to recover—and constant, relentless soreness means it’s not getting that chance.

Your Workout Leaves You Exhausted Versus Energized

If you finish your workout feeling like you need a nap, rather than feeling revitalized and ready to conquer the next thing, you are likely pushing yourself too hard or too long, and it may be time to assess and scale back those workouts.

Loss of Appetite

Working out, as well as physical exhaustion and stress that can result from overtraining all cause the release of the hormones epinephrine and norepinephrine, both of which decrease the appetite. Whilst this may be desirable for weight loss, if you are working out a lot you need to feed your body in order to promote proper recovery and avoid injury.

Sources & References:
health.usnews.com
www.shape.com
www.self.com
www.rd.com
www.bustle.com
www.12minuteathlete.com
www.livestrong.com
www.caloriesecrets.net

Healthy Food MasterBodybuilding & FitnessEnergy,exercises,health,over-exercising,sleep,workout
Photo by Jesper Aggergaard on Unsplash Exercise is one of the most effective ways to stay healthy, keep fit and maintain a healthy body weight. It can help you to feel great, beat stress and increase your strength. However, when taken to extremes, exercise can have negative effects on the body and health. Is...
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