5 Signs That You Are Training Too Hard (and Should Slow Down)
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The pandemic has changed the outlook of people toward health and well-being. According to Statista, 22.4 percent of American men participated in exercise, sports, and recreational activities daily in 2023. On the other hand, only 19.9 percent of women indulged in these activities.
The numbers don’t look great, and many fitness enthusiasts also make some mistakes. At times, going the extra mile may do more harm than good. Experts recommend training optimally because pushing your body too hard without adequate rest is not a great idea. Overtraining can negatively impact both physical and mental health.
In this article, we will share a few signs that you might be training too hard and should consider slowing down.
Sign #1: You Always Feel Sore and Tired
Cleveland Clinic defines overtraining syndrome (OTS) as a condition caused by exercising too often or too intensely. Eventually, your body starts hurting when you go too far with your training sessions. You may also come across mental and emotional symptoms. The worst part is that recovery can be a long road, sometimes taking weeks or months.
Watch out for classic signs of overtraining, such as persistent muscle soreness and fatigue that don't improve with rest. Unlike normal post-workout soreness, this lingers and can worsen when you exercise. Fatigue is also different from typical tiredness after a workout. You experience a constant feeling of exhaustion that rest does not alleviate.
Avoid carrying soreness and fatigue as a badge of honor. While they indicate your hard work, you don’t want your fitness regime to end due to overexhaustion. Listen to your body and take a break when it needs one.
Sign #2: You Experience a Lack of Motivation
Do you have every intention to exercise, but working out is the last thing you want to do? A session in the gym or a running spree just stays at the bottom of your to-do list. Someone with fitness goals may be wondering why this is happening to them. Probably, you are pushing yourself too hard.
According to Verywell Fit, there are several reasons for people losing fitness motivation. The most common among them is when the exercise is too hard. Overtraining can cause a significant decline in motivation to work out. You may find yourself dreading workouts or skipping them altogether.
Additionally, this central fatigue affects your desire to continue training. Besides a motivation dip, you may find yourself struggling with irritability, anxiety, or even depression.
Sign #3: You Are Prone to Workout Injuries
Working out means you may come across injuries such as muscle strains and joint pain at some point. People even experience stress fractures during their fitness regimens. However, frequent or recurring injuries are a reason to worry. They often indicate that your body is not recovering properly.
Overuse injuries occur when the muscles, tendons, and joints are stressed beyond their capacity without enough time to heal. Once again, taking breaks when your body calls for them can reduce the risk of injuries. Also, work with a seasoned fitness trainer who can help you with appropriate exercises and realistic goals and regimens.
Besides adopting a preventive approach, you must also have a plan to address injuries. A sports medicine specialist can help, and so can a qualified nurse. Most Americans worry about the nursing shortage, but the accelerated BSN degree online programs are gradually bridging the gap.
According to Keypath Education, accelerated online degrees are an excellent option for entry-level professionals. Even graduates from other fields looking for a career change can get into nursing through this program. This means people seeking expert advice for workout recovery have help at hand.
Sign #4: Your Performance is Erratic
According to Anytime Fitness, your hard work in the gym may not always pay back the way you want. Imagine sweating your tail off, but seeing zero progress when you step on the scale. Likewise, your performance may also plateau or decline, all because you may be training too hard.
Performance dips may happen differently for everyone. You may experience an early onset of fatigue during workouts. Other red flags to watch out for are decreased strength, endurance, and slower reaction times. Workouts may also feel harder than usual, and your heart rate may be elevated both during and after exercise.
These signs indicate that you should take a break. Seek advice from a personal trainer to tailor your fitness plan. You need not give up working out altogether; moving to slower or less intense exercises is good enough.
Sign #5: You Are Losing Sleep and Appetite
The Society for Endocrinology notes that overtraining can disrupt hormonal balance. Fitness buffs who go the extra mile may have blunted cortisol and lower anabolic hormones in response to exercise stress tests. Hormonal disruptions can lead to poor sleep quality and loss of appetite.
Losing sleep and appetite can have a far-reaching impact on your overall health. It can impair recovery and contribute to weight loss and decreased energy levels. Sleep disturbances and poor appetite should not be overlooked as they are critical signs of excessive training stress.
When you experience these signs, you must immediately think of a remedial plan. Discuss your situation with a healthcare provider and involve your trainer to help redo your fitness program.
FAQs
What happens if you train too much?
Training too much without adequate rest leads to overtraining syndrome. This condition can affect your overall health, from making you feel sore to causing mental health issues such as depression and anxiety. You may eventually stop exercising at all, and fall for unhealthy patterns.
Is two hours of exercise daily too much?
Two hours of exercise daily can be appropriate for some healthy, well-conditioned individuals. However, it is not a good idea for beginners or those with medical conditions. Trying to overdo workouts can lead to heart strain, joint problems, and overuse injuries. Start slow and build up only according to your capacity.
Do workout injuries require medical help?
Some workout injuries heal on their own, but medical attention is necessary for others. For example, you must see a provider if your pain worsens or doesn't improve after a few days. Also, watch out for numbness, tingling, or loss of movement. A popping sound during injury is another sign that you must see your doctor. Do it if the pain radiates down limbs or over-the-counter painkillers don't help.
Training hard is beneficial, but overtraining may also cause serious physical and mental health problems. Watch for these warning signs and stop when you come across them. Adjust your training intensity and prioritize rest to maintain a healthy balance and optimize your fitness progress.
Main image credit: Danielle Cerullo / Pexels
The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
