Pushing yourself when you work out is critical if you want to see improvement. But overdoing it can cause more harm than gain in the long run. Be sure you are familiar with the symptoms of over-exercising so that you can catch it in the early stages before you seriously hurt yourself.
A major sign that you’re working out too hard is physical exhaustion. Yes, you should be tired at the end of a workout and you may experience some soreness over the next day or two, but fatigue that’s greater than normal can be a sign that you’re overdoing it. U.S. News & World Report explained that if your recovery time is longer than usual, it might be time to back off and let your body rest. The same is true if you notice a decrease in your performance. Jini Cicero, a conditioning specialist in Los Angeles told U.S. News that a lag in performance can be one of the earliest signs of overload and is especially apparent in endurance activities like swimming and running.
If you’ve noticed that you’re getting sick more often, that could be another sign that you’re pushing yourself too hard. The Huffington Post reported that over-exercising breaks down your body and immune system, making you more susceptible to sicknesses. Make sure you’re giving yourself enough time to recover to keep your body strong enough to fight off bugs.
An easy way to determine if you’re going too hard during your workouts is to monitor your resting heart rate. According to Shape magazine, your heart rate will jump when you’re putting too much stress on your body. That’s natural during exercise, but if it remains high when you aren’t active, that may be a sign that you’re putting too much stress on your heart. Measure your heart rate before you get out of bed in the morning to help avoid overdoing it in your fitness regimen.
Mental and emotional exhaustion
Pushing yourself too hard physically can also take a mental and emotional toll on your body. Irritability, mood swings and anxiety can all be signs that you’re working out too hard. A good workout should release endorphins, boosting your mood and increasing your optimism. If the emotions you’re experiencing related to exercise are negative, it might be time to tone back your exercise.
If you’re having trouble falling asleep at night, that can also be a warning sign. Being in a state of overload can disrupt your sleeping patterns, making it hard to fall asleep or sleep soundly, U.S. News reported. But the opposite can be a sign of overdoing it as well. If you sleep plenty every night but still feel tired all day, that can be caused by exhausting your body. Consequently, it’s important to be mindful of the way that you’re sleeping when you increase your effort at the gym.
Just not feeling it anymore? Be careful before you give up on your workout routine. If you’re new to exercise, you may just not be used to the challenge and regimen yet. But if you’re an experienced athlete who suddenly can’t find the motivation to exercise, try taking a step back and toning down your workout. The Huffington Post reported that over-training has been associated with decreases in mood and energy, so that could be the reason behind your lack of motivation.
Use your favorite BABY-G analog watch to keep track of the time that you spend exercising to make sure you don’t overdo it. Your body – and outfit – will thank you!
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