There is a “no pain, no gain” mentality that seems to permeate the air at gyms and exercise clubs all over the world. The idea that the more you train, the better you’ll be, though, is simply not the case. While it is true that you will likely experience some muscle soreness when you begin a new workout or exercise, you should still be able to move your joints freely, and get out of bed the next morning! Exercising too much, or overtraining, can cause your body great injury. It can cause muscle and joint injury, lower your immune system, and interrupt your sleep patterns.
There are several ways to know if you are exercising too much. If you notice any of these signs, it’s time to cut back (and not a bad idea to visit the doctor):
Extreme pain in muscles and/or joints
Fatigue
Restless sleep or insomnia
Loss in appetite
Sudden increase in colds or fevers
Headaches
Sudden inability to complete workout routines
So, what causes your body to react in these ways? Too much exercise often causes the body to have these responses usually as a result of not allowing your body and muscles to rest for long enough intervals between workouts. If you don’t give your muscles time to recover, they are more likely to get injured, and they will not develop how you want them to.
It’s never a good idea to do the same rigorous workout every day. It can lead to boredom, as well as injury. For strength and muscle training, don’t work the same muscle groups two days in a row. Rest them for at least a day between workouts for full muscular recovery. For cardiovascular workouts, don’t do the same intense workout day after day. Mix it up, both in type and intensity. This will prevent injuries to muscles that are used repeatedly, and it will keep you interested in your workouts.
Other things to do to prevent injury to muscles and joints include:
Warm up and cool down properly. This includes moderate stretching and relaxation exercises.
Eat right, so that your body gets the right type of fuel. Eat good carbohydrates, proteins, and drink plenty of water before, during, and after workouts.
Get a full night’s sleep every night.
Don’t do a vigorous workout everyday. It’s good to move everyday, so between the more intense workouts, go for walks, do yoga, or take a moderate bike ride.
If you think that you might be experiencing the effects of too much exercise, it’s vital that you rest your body. Take a short break from working out. And if you are experiencing a lot of pain or injury, get to a doctor. The point of exercise is to be healthy and strong. No pain, no gain is simply no good!
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