Too much of a good thing can be bad for you. This applies to most things, including exercising. Regular exercise is one of the best ways to stay fit. But too much of it can cause a wide range of physical, mental and behavioral problems. But how can you tell if you’re over-exerting yourself at the gym? Consider these tell-tale signs:
1. Extreme Thirst
Got a thirst that you can’t quench even if you’ve been drinking water by the gallons? You could be working out too much. When you work out, the body stays in a catabolic state. And when the body remains in this state even after you’re done working out, it leads to dehydration. Extreme thirst happens to be the first sign of dehydration. To reduce the effects of over-exercising, drink plenty of water and get some rest.
2. Extended Sore Muscles
Muscle soreness is normal a day or two after an intense workout. But if muscle soreness does not go away three to four days after going to the gym, you overdid your workout. If this occurs, get some rest and don’t come back to the gym unless the soreness is gone completely. Extended muscle soreness won’t bulk up muscles. It does the total opposite. Always be mindful of your body when working out. If you’re starting to feel a burning sensation within the muscle tissues and the feeling won’t go away, you need to take a break!
3. Re-Aggravated Injuries
Feeling that old, familiar aches and pains? Over-exercising has a way of bringing old injuries back to life. When you over-train, the body starts working on a weakened state. And when this happens, the body becomes prone to injuries. It can also re-aggravate forgotten, completely healed injuries of the past. To minimize the chances of injuries, take forced resting periods during your training. Make sure to alternative between intense and light training intensities for best results.
4. You Get Sick Often
When the body is worn out, the immune system starts weakening as well. This makes you more prone to viral and bacterial infections. If you started feeling sick more often than normal, take it as a sign that you need to slow down. Give yourself a break, rest and let yourself recuperate completely before going back to the gym. And once you’re back on your feet, do not over-train again.
5. Extremely Low Energy
Do you feel more tired than usual? It’s normal to feel a little fatigued a day after working out but extended low energy is a sign that you’ve gone overboard with exercising. Do not sacrifice your performance for over-training. If your body cannot keep up with the intensity of your workout, make the necessary adjustments.
6. Accelerated Weight Loss
Most people exercise regularly to lose excess weight. But if you’re starting to lose weight rapidly and you are losing your appetite often, it’s a sign that the body is stressed out. If you’re losing weight rapidly and you want it to stop, take a break and stick to a balanced diet.
7. Fatigue and Irritability
Do you often feel fatigued, irritable or moody? Do you find yourself feeling extremely tired early on your training? Sudden mood swings and fatigue are a sign of over-exercising. Instead of lashing out to other people, take a few days off to recover.