Over-exercise can cause some surprising side-effects. Not only will you suffer the expected sore muscles and fatigue, but you could experience sleeplessness, mood changes and even heart problems.
To top it off, once your body has become stressed out from over training, excessive exercise can actually make your lean muscle tissue melt away and increase your body fat percentage.
To avoid becoming weaker and flabbier after all the effort you put into your workouts you must know when your body is telling you enough is enough.
Here are 10 signs your body is burning out.
Are you dreading your daily workout? Do you find yourself wondering if you will make it to the end? Do you tire more quickly in types of exercise you have already mastered? Chances are you are overdoing it.
If your legs are restless and you find yourself in and out of a twilight zone instead of a deep comfortable sleep through the night, you may be experiencing another symptom of over training.
3.Lingering pain and soreness
No pain, no gain, right? Most people don’t feel like they’ve had a good workout if they aren’t a bit sore the next day, and a little stiffness is to be expected, but if you notice that the pain feels more like a chronic situation and that the lactic acid burn is just not going away, it’s probably time to tone it down.
4.Loss of muscle definition/Stubborn fat deposits or fat gain
According to this article from usnews.com
“If you’ve lost weight but noticed an increase in body fat, you could be in the later stages of exercise overload. The body responds to prolonged stress by elevating levels of stress hormones, including cortisol, Stenstrup says. Over time this will lead to increased storage of adipose tissue, as well as inhibit steroid-like hormones that normally help increase muscle. A decrease in muscle mass can cause you to shed a few pounds, but this isn’t a good thing since it means your body’s less efficient at burning fat.”
5.More rapid resting heartbeat
If you find your heart is beating erratically while sitting or fluttering in your chest just from standing up and doing simple chores, you can bet it is time to take a break. For some people th e strain on the heart can be dangerous and lead to higher chances of scarring, stroke and other circulatory problems.
6.Poor mental concentration
Have you walked across to the other room and forgot what you came for? Another sign of too much exercise is being mentally sluggish and forgetful.
7.Feeling depleted instead of energized after workouts
Workouts should make you feel warm and alive afterwards. If you feel like you’re going to drop dead, then it’s only common sense to take it a little easier.
8.Lowered sex drive
Not only will being sore and physically exhausted make you less eager for a roll in the hay, over exercise will burn off all that testosterone that feeds your libido.
If you always feel like you are coming down with something or find yourself getting more colds and sore throats, it may be because your training program is too intense and is weakening your immune system.
Now you know how to tell when you’re pushing too hard in your fitness routine. To counter-act the negative effects of over exercising may take a combination of several things.
5 Ways to Hasten Recovery
Make sure your eating lots of lean protein, whole grains and veggies. Many people are too eager to lose weight and starve themselves while starting an intense training regimen. This is stressful for the body and counter productive in the long run. Stay away from crash diets and dramatic drops in calorie intake.
Try to get a full nights sleep during your training periods so your body can repair itself. If your experiencing insomnia, lower your workout intensity or take a few days off. Some downtime will help you out, especially if you are feeling an unusual amount of soreness. Then when you come back, you’ll be that much stronger.
You can’t go 100% all the time. Change levels of intensity every other day so you can recover. Switch types of exercise to give certain muscle groups a break.
There is a reason all of those professional athletes have a massage after training. Massage helps muscles heal faster by promoting circulation and removing toxins created by metabolism.
It will also help you relax and get a good nights sleep so your body can fix any damaged tissue. Sports massage relieves joint pain, stiffness and soreness as well.
Drink alkaline water before, during and after training. Alkaline water hydrates the body more and flushes the acidic waste products created in the muscles by working out, thereby enhancing performance and speeding the healing process.
Sports drinks contain sugar, food colorings, artificial flavors and preservatives. Only water has the power to give optimal support to your body so that you can have the most productive workouts with the least amount of recovery time.
What are your favorite ways to recover from athletic training?
Please leave your tips in the comments section below!