The concept of working our bodies to failure is one of the foundations of exercise. Only by pushing ourselves to the utmost can we improve our physical capabilities. This basic concept is correct, however such a rigorous training regimen isn’t always beneficial. Here are the five most serious consequences of overdoing an exercise, as well as how to avoid them.
- Mental exhaustion
Overtraining can cause mental tiredness, which is frequently the first symptom you’ll notice. This is not to be confused with feeling weary throughout your workout, which is perfectly natural. When brain fog becomes a regular occurrence, you should be concerned. It’s your brain’s way of telling you that your body can’t keep up with its present level of activity. Here are some of the most prevalent signs of mental tiredness caused by overtraining:
• Difficulty falling asleep and waking up • Difficulty executing ordinary daily tasks • Memory loss in the short term
• Anger and irritability • A lack of motivation • Anxiety and sadness
If these symptoms occur on a regular basis, a strenuous training program could be to blame. Adjust your workout routine to make each one more fun so that your mind can keep up.
- Physical exhaustion
Physical burnout is likely to follow the onset of mental weariness symptoms. When your body approaches a tipping point, it begins to falter, resulting in a drop in performance and a higher chance of injury. These negative consequences have both short- and long-term consequences:
• Temporary – decreased strength, stress injuries, and regular aches and pains
• Long-term – chronic health problems, a sluggish metabolism, and an increase in cardiovascular stress
Stress injuries such as sports hernias, sprains, and hairline fractures are common when an already burned-out body is overworked. In the long run, you’re more likely to develop chronic illnesses like arthritis and heart disease. To avoid physical burnout, give your body plenty of food and relaxation after each workout. Static stretching is also beneficial.
- Appetite Suppression
Working out normally leads to better eating habits, but overtraining can lead to hormone imbalances, which can make it difficult to eat. It also makes you tense and anxious, which exacerbates the negative consequences on your eating relationship. Your body lacks the stamina to stick to a diet plan, and your mind is too tired to care.
A healthy lifestyle necessitates a proper diet and exercise regimen. Too much of one thing can stifle the growth of the other. Maintain a steady pace at the gym, and your hunger will follow.
- Weight Fluctuation is a fourth factor to consider.
Overtraining can cause weight fluctuations due to metabolism and hunger changes. When your body’s eating habits and digestion process alter, you can gain or lose weight quickly. It all depends on how an individual reacts to excessive exercise.
Some people may be too exhausted to consume the necessary calories, while others may binge eat to cope with the stress of their activities. In either case, the effect is unwanted weight fluctuation, which may lead to more serious issues such as eating disorders and body dysmorphia in the future. If you observe sudden weight changes, take the time you need away from the gym to allow your body to rebalance.
- Lack of Immunity
Overtraining weakens your body physically and mentally, which might affect the operations of your immune system. You’re more susceptible to mild illnesses like colds, fevers, and upper respiratory tract infections, in addition to feeling drowsy and run-down all of the time (URTIs). Your immune system’s function begins to deteriorate when your body expends so much energy recovering from rigorous workouts.
Your body is alerting you that it requires more time to recuperate if you have small ailments that have never happened before. Take a break from the gym to recover from these ailments and restore your health. Once you’re feeling better, adjust your workouts accordingly.
Pay attention to your body.
The simplest method to tell if your workouts are too difficult is to listen to your body. Do you feel mentally and physically exhausted? Have you lost your appetite? Do you find it easier to lose or gain weight now than before? Have you been more susceptible to illnesses in the past?
If you replied yes, pay attention to your body and reduce your workout intensity. Don’t jeopardize your health by putting too much emphasis on the present. Manage your workout intensity and allow your body to recuperate to set yourself up for long-term success.