Can over-exercising cause severe health issues, signs, and symptoms to know…
Anyone who’s ever spent time in a gym has probably heard the saying, “No pain, no gain.” But what happens when that pain becomes too much?
Overtraining syndrome (OTS) is a natural and severe condition that can occur when you exercise too much.
OTS is marked by several symptoms. Below we’ll discuss the causes and over-exercising symptoms, as well as how to recover if you think you might be suffering. Diet and nutrition certainly play a significant role in exercising, but if you overtrain it affects you negatively.
As we know, nothing is good when it goes to excess; let’s look at the recommended amount of workouts.
What is the Recommended Amount of Exercise?
According to the American College of Sports Medicine (ACSM), healthy adults get 150 minutes of moderate-intensity aerobic activity in a week or at least 75 minutes of vigorous-intensity aerobic exercise.
That’s the equivalent of about 30 minutes a day, five times a week.
But what if we want to do more?
Can we safely work out more than the recommended amount?
According to ACSM, Yes, you can. But there are signs that you’re overtraining. It’s vital to identify the signs and symptoms to avoid the downsides associated with it.
Identifying Potential Signs of Overtraining
If you’re feeling any of the following symptoms, especially while doing cardio, it might be time to take a step back:
#1. Physical Symptoms of Overtraining
Overtraining is a serious issue that can lead to several physical health problems, including burnout, injuries, and even illness.
If you’re training hard, it’s important to be aware of the cardio exercise side effects to back off before things get too out of control.
#2. Issues in Recovery Time
If you’re finding that you’re not bouncing back from workouts as quickly as you used to, it may be a sign of overtraining. As a result, the muscles may take longer to recover.
#3. Fatigue
Feeling exhausted after exercise is normal, but feeling fatigued, even when you haven’t exercised, can result from over-exercising.
#4. Lightheadedness
Feeling lightheaded or dizzy after exercise is a sign of not getting enough oxygen to the brain.
This is a serious symptom of over-exercising, and you should seek medical help immediately.
#5. Getting Sick More Often
Overtraining can weaken our immune system, making us more susceptible to getting sick.
#6. Performance Issues
While overtraining, you might notice that your performance is starting to suffer. You might not be able to lift as much weight, run as fast, or swim as far as you could before.
#7. Appetite Changes
You might also find that the appetite changes while overtraining. Some people become ravenous and can’t seem to get enough to eat, while others lose their appetite altogether.
Either way, ensuring the body receives adequate nutrients to recover from workouts and perform at its best is crucial.
These are the most common side effects of overtraining. There are many more signs that can’t be neglected. Studies also claim that over exercise side effects on heart are severe too.
Symptoms of Over-Exercising the Heart
Symptoms of over-exercising our hearts can be challenging to spot if we’re unfamiliar with them.
That’s why it’s essential to be aware of the signs and symptoms of overtraining so we treat them before they become a bigger problem.
Here are some of the symptoms of over-exercising the heart:
#1. Irregular Heartbeat
Irregular heartbeat is one of the acute symptoms of over exercising heart. If the heartbeat is erratic or you feel like it is skipping a beat, it’s time to take it a bit easy.
Apart from physical, overtraining can manifest psychologically. Athletes pushing their bodies too hard can experience various adverse psychological side effects, such as anxiety, depression, and irritability.
#2. Shortness of Breath
Gasping for air after just a few minutes of running or working out is a sign of pushing the body too hard.
#3. Chest Pain
Experiencing chest pain during or after exercise it’s a sign that you’re putting too much strain on the heart.
Psychological and Mental Symptoms of Over-exercising
Mental symptoms can be just as damaging as physical symptoms and, in some cases, can even lead to injury.
#1. Change in Mood
Overtraining can take a toll on our mental health, causing us to feel moody and irritable. It can make you feel more stressed, depressed, and anxious than usual.
#2. Sleep Changes
One of the most common signs of overtraining is a change in sleep patterns. While over-exercising, our body is in a state of chronic stress, which can lead to insomnia, or difficulty falling and staying asleep.
#3. Diet and Nutrition Changes
It can also cause a change in diet and nutritional needs. When working out a lot, we need more calories to fuel our bodies.
But if we’re not eating enough, our body will start to break down muscle for energy, leading to weight loss, fatigue, and a decrease in performance.
These can all be signs that something is off with the training regime. You may need to cut back on the training volume or intensity to let the body recover if you experience any of these effects.
What to do If You are Suffering from Over-Exercise Symptoms?
If you think you might be overtraining, take a few days (or even a week) entirely off from exercise.
In the meantime, try to focus on other aspects of health, like eating a healthy diet and getting enough sleep.
These things can help offset the adverse effects of it and help to recover more quickly.
It can be tough to stay active and motivated when we’re injured or have to take a step back from training for whatever reason. After all, we’ve put in so much work and don’t want to lose all that progress.
But here’s the thing: it’s normal to have ups and downs with the training.
No one is perfect, and everyone has to take a break at some point.
The important thing is to not lose momentum while stepping back.
There are a few things to do to stay motivated during these times:
- Try to find a way to stay active that doesn’t aggravate the injury or cause further issues. This might mean doing some lighter workouts or cross-training.
- Stay positive, and remember that this is just a setback. It’s not the end of the world and it doesn’t mean you’re a failure.
- Make sure to plan for when you can get back to training. Having something to look forward to will help to stay motivated and on track.
- Ensure focus on getting plenty of rest and recovery. This means getting enough sleep (aim for seven to eight hours per night), taking breaks during the day, and using active recovery methods like foam rolling and light stretching.
If you’re still not seeing results after making these changes, it might be time to consult a sports medicine doctor or certified strength and conditioning coach. They can help create a plan to get you back on track.
Conclusion
It is possible to get too much of a good thing, and overtraining is dangerous for exercisers.
Over-exercising can cause a range of health problems, including persistent fatigue, irregular heartbeat, loss of appetite, elevated resting heart rate, insomnia, and mood swings.
To avoid these issues, always start with moderate exercise and then pay attention to how the body feels.
If you’re feeling good after a workout, that’s a good sign that you’re not doing too much.