When you notice pulled muscles, knee trauma, strained hamstrings and ripped tendons you should know that you are working out too often and too much. In women, this can cause various complications like a missed period. If you don’t feel refreshed after a workout session and don’t look forward to exercising again, you’re probably over-exercising.
You often feel irritated, and your joints, muscles, tendons, and bones ache. If you are overdoing your workout, you will feel breathlessness, nausea, or chronic fatigue with an inability to carry on a conversation during the exercises.12 Here are some signs that your body is pushing the limits.
1. Aches In The Joints, Muscles, And Bones
Although exercise may help to ease your pain in the joints and keep them flexible, working out too much can cause damage to the joints, muscles and bone tissues. Pain is a message from your body telling you that the tissue may be getting damaged. Some muscle discomfort is inevitable when you start exercising. However, your joints should neither hurt nor continue feeling stiff in the long run. It is an indication that you’re doing too much.
People with ailments like heart disease should be cautious while exercising. Overtraining results in grave consequences like discomfort in the chest, arm, upper body, neck or jaw which should be checked immediately by a medical practitioner. Don’t go for a jog when your arthritic knees act up or do push-ups when your wrist aches. If an exercise or activity hurts or inflames your joints, stop immediately. Respect the pain, try a different kind of exercise and try it again the next if you feel comfortable.3
2. Dizziness Or Nausea Post-Workout
Dizziness and nausea are the side effects of overtraining. This happens because the increased blood flow to your legs when you are walking may cause blood to pool temporarily in the veins, making it difficult for the heart to maintain an adequate output. Instead, spend time cooking down rather than walking. If you still feel dizzy and nauseous consult a doctor.
Another common thing that occurs due to this problem is being unable to complete your workouts. Taking adequate fluids and reducing the pace of your exercise can keep you adequately hydrated during a workout session.4 Not being to hold a conversation during your workout indicates that you are overtraining, so stop and reset yourself.
3. Chronic Fatigue
Feeling tired all day long post-workout is a clear indication that you are overtraining. Exercising too much can aggravate the symptoms of chronic fatigue syndrome, that is an illness characterized by a persistent fatigue.
Exercising above normal limits can induce oxidative stress that causes several muscle diseases including muscle pain.5
4. Insomnia And Depression
A proper exercise program will give you a good night’s sleep. Overtraining will stop your weight loss progress. The body goes into a “fight or flight” state releasing high levels of cortisol into your system. Cortisol is secreted by your adrenal glands, and overtraining causes adrenal fatigue due to excessive cortisol production.
Insomnia is a common side effect of too much cortisol in your body, which can lead to subsequent depression. Therefore it is always best to keep the exercise in moderation.6
5. Missing Period Or Amenorrhea
Amenorrhea is a common side effect in women who overtrain their body. This is a condition in which women miss their periods altogether. Excess cortisol from training too much can disturb your hormonal balance causing missed periods. Overtraining will also lead to reduced estrogen levels that control the menstrual cycle.
As you age the decrease level of estrogen will reduce your bone density and causes osteoporosis. A good remedy for this is to increase your calorie intake and take a break from working out for a few days.7
Be aware of each body’s inherent limitations. Overtraining, in the long run, will lead to heart issues and circulation problems. Feelings sudden withdrawal from excessive exercise can occur as the natural endorphins produced by exercise start to diminish. It is always wise to follow a safe workout schedule tailored to your needs.
|↑1||Simmons, Earl. Exercise Smart-UK Edition. NoPaperPress LLC, 2013.|
|↑2||Moshedi, Emil Payman. “The Middle Way Diet for Health and Fitness: Healthy Mind and Body.” iUniverse, 2007.|
|↑3||Vodak, Paul. Exercising for a Healthy Heart. Orient Paperbacks, 2005.|
|↑4||Maffetone, Philip. The big book of endurance training and racing. Skyhorse Publishing, Inc, 2010.|
|↑5||Jammes, Y., J. G. Steinberg, O. Mambrini, F. Bregeon, and S. Delliaux. “Chronic fatigue syndrome: assessment of increased oxidative stress and altered muscle excitability in response to incremental exercise.” Journal of internal medicine 257, no. 3 (2005): 299-310.|
|↑6||Dalvi, Salmaan. Adrenal Fatigue, a Desk Reference. Authors On Line Ltd, 2003.|
|↑7||Lenz, Thomas L. Lifestyle modifications in pharmacotherapy. Lippincott Williams & Wilkins, 2008.|