Signs and Risks of Overtraining
Exercising is always a must to improve one’s overall health. Regardless of age, a minimum of daily movement is necessary to avoid a long list of health issues. It would be ideal to have a training routine, whether the exercise consists of going to the gym, practicing a sport, going for a run, or even walking. It is even better to integrate different kinds of training and increasing the intensity of it depending on your progress and goals.
Exercising helps fight mental health issues, improves sleep, and can also decrease stress levels, among many other benefits. It sounds too good, and it is, but extremes are bad even when it is about something as good as exercise.
Is it Possible to Overtrain? How?
If you have ever wondered, we have the answer: Yes, it is possible to overtrain and it could have many negative consequences for your health, opposite to what people usually aim at by doing physical activities.
It is recommended to dedicate at least 30 minutes a day to do any physical activity at least 5 days a week. This is enough to stimulate your heart and strengthen your lungs. The kind of training you choose depends on what you are aiming for and on your conditions. You could choose aerobics, resistance, or flexibility training. The most important thing is that you choose what suits you and your needs, that you do it safely, and that you enjoy it.
What Are The Risks?
- Injuries. Overtraining can cause injuries in the joints, ligaments, and muscles.
- Exceeding your limits while exercising can make your heart rate go up and over its limits, which could increase the risks of a heart attack.
- Chronic fatigue is also very common. People who train more than they should end up not being able to recover well enough which makes them feel extremely tired.
- In some cases, women could “lose” their menstruation, or they could see any other changes in their menstrual cycles.
- Additionally, it could also create or originate from mental health issues. People could get obsessed with training and/or with their shape to the extent of this affecting their mental health. These can include eating disorders.
- Rhabdomyolysis. This condition refers to the loss of muscular tissue. It can affect organs too.
Recommendations
If you notice signs of overtraining, there are some steps you can take to avoid exceeding and get back to a healthy training routine.
- First, take a break from training to help your body recover.
- When you go back to training, decrease its intensity. You can reduce the length of your sessions, the repetitions, and the weight.
- Improve your diet. Try to notice what imbalances it could have, and try being more conscious of adding all the nutrients and the amount you require.
- Overall, remember to avoid excesses and understand the needs of your body.
Orthopedic Corner | Leon Mead MD Orthopedic Doctor | 730 Goodlette Road North, Suite 201 Naples Florida 34102 | Phone: (239) 262-1119