6 warning signs you’re exercising too often and harming your body
Signs indicating frequent workouts (photo: Freepik)
Excessive physical activity without adequate rest can lead to overtraining, a condition in which the body cannot fully recover between workouts. Ignoring these symptoms increases the risk of injuries and hormonal imbalances, according to Eating Well.
Increased risk of injury
According to the journal Sports Medicine and Health Science, an injury can be a sign that you are training too much at high intensity. Overtraining places extra stress on the body, which can lead to injuries such as stress fractures or joint pain.
Injuries can also result from improper technique or a sudden increase in training intensity.
Frequent illnesses
If you often get sick, it may be time to review your training routine and recovery time. Excessive workouts and overloading without sufficient rest can weaken the immune system and impair immune response.
In fact, athletes who overtrain are more prone to colds, respiratory infections, and other illnesses.
Workouts should always be balanced with enough time for rest and recovery.
Sleep difficulties
According to Cureus, regular physical exercise can improve sleep quality by increasing cortisol levels - a stress hormone closely linked to the body’s 24-hour internal clock.
Studies have shown that athletes who overtrain have higher morning cortisol levels and poorer sleep quality.
If you notice changes in your sleep as the intensity, frequency, or duration of your workouts increases, it may be time to reassess your training routine.
Performance issues
According to Sage Journals, everyone progresses at their own pace. Exercise adaptations allow you to adjust your training routine to improve strength and endurance.
If you do not notice the expected improvements in endurance, strength, or other performance metrics, it may be a sign of overtraining. Without sufficient recovery time, the body cannot adapt to the physical demands of training.
Severe muscle soreness
The American Academy of Pediatrics notes that mild muscle soreness is a normal part of exercise and usually lasts a few days after a hard workout.
However, severe pain that disrupts daily life or physical performance can be a red flag for overtraining.
To prevent this, choose exercises appropriate for your fitness level and gradually increase intensity. Ensure enough recovery time and support your body with proper nutrition, hydration, and sleep.
Irregular menstrual cycle
For women, an important sign of excessive physical activity is the loss of, or irregularity in, the menstrual cycle.
Changes in the menstrual cycle can be linked to energy imbalances, insufficient fuel to support training, and hormonal fluctuations.
If you notice changes in your menstrual cycle, take them seriously. Schedule a visit with your doctor to determine the cause and develop an appropriate treatment plan.
How often to train
Exercise recommendations should be based on your training history and goals. Since fitness levels and abilities vary, it is important to take an individualized approach to physical activity.
Adults are advised to engage in at least 150 minutes of moderate-intensity aerobic exercise per week. This can be reduced to 75 minutes per week if the intensity is high.
Moderate aerobic exercises include walking, water aerobics, or gardening, while vigorous activities include running, swimming, or jumping rope. Strength training is recommended at least two days per week.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
