Maintaining regular exercise and physical activity can bring many health benefits. However, overexertion in exercise can sometimes have adverse effects. Physical exercises, in general, contribute to mental and cognitive well-being. However, it’s important to be cautious about strenuous workouts that can lead to exhaustion and stress.

1. The body becomes alarming with 7 signs.

The body has many wounds:

After each gym session, our bodies will experience some soreness, but it usually recovers in a short period. However, if this soreness persists for a week or more without signs of improvement, it indicates that you are pushing yourself too hard.

This is the first sign that your body is warning you to take a break for recovery. If you don’t listen to your body and keep pushing yourself, the injuries will become more severe, eventually preventing you from continuing your workouts.

Lack of motivation to exercise:

When you’re working out at the gym, it means you understand its benefits and expect it to contribute positively to your health. During your gym sessions, your mental and physical well-being improve, thanks to the release and circulation of endorphins in your body. However, when you start feeling tired, demotivated, exhausted, and no longer want to exercise, it’s a sign that you’re overtraining; you’re pushing yourself too hard.

Frequent illness:

Exercising at the gym can indeed boost your immune system and contribute to a healthy body. However, if you notice that your immune system is weakening or you frequently get sick due to excessive workouts without sufficient recovery time, it’s essential to listen to your body. In such cases, you should allow your body to rest, stay hydrated, and get enough sleep.

Constant fatigue:

If you feel physically exhausted, have negative thoughts, or frequently experience unexplained irritability, these are signs that you might be overtraining. Therefore, to protect your health, improve your mental well-being, and enhance your workout performance, it’s essential to take breaks and engage in leisure activities regularly, such as reading books or listening to music.

Difficulty sleeping:

Nếu bạn bị khó ngủ hoặc mất ngủ thì rõ ràng trong ngày hôm đó bạn đã tập luyện quá sức rồi. Điều bạn cần làm là tập luyện với cường độ vừa phải và tập cách xa thời gian đi ngủ để đảm bảo ngủ đủ giấc giúp cơ thể có thời gian phục hồi nhé.

Gaining weight despite continued exercise:

Most people who go to the gym have the goal of losing weight and building muscle. However, if you exercise too much, it can lead to a state of fat storage and muscle wastage. While your body may be burning calories, it’s actually burning glycogen and stored glucose in your muscles. When your body is in balance, your cortisol levels should be normal. Exercising excessively or using improper techniques can lead to elevated cortisol levels and an increase in fat. If you find yourself working out constantly but still feeling overweight, this is a sign that you’re overtraining.

Feeling muscle soreness for a few days after workouts, especially intense ones, is entirely natural. However, if the soreness persists even after regularly working out the same muscle group for an extended period, it indicates that your body is not fully ready for exercise. You need to take a break to allow your muscles to fully recover.

Tim đập nhanh dù cơ thể đang được nghỉ ngơi :

If you notice that your heart rate is elevated by 10-15 beats per minute even when you are at rest, it’s a sign of overtraining. Additionally, the same can happen when your body is starting to fight off an illness or fatigue. So, whenever you wake up and consistently find your heart rate elevated for a few days, take the time to rest until your heart rate returns to normal.

2. How to prevent overtraining:

If you’re not alert and attentive, you can easily fall into the “trap” of overtraining that you create yourself. You may continue to exercise more and more with the expectation that your body will gradually adapt to the intensity of your workouts, or you may exercise less and even perform a few half-hearted movements because you’re afraid that overtraining will become more serious.

Don’t suddenly increase the intensity of your workouts:

No matter how abundant your energy and passion for sports, avoid heavy exercises without a specific plan for an extended period. The truth is that your body benefits more from moderate rest than excessive stress.

Caring for oneself in life:

Consider how much physical and psychological stress you are facing and at what level. This is more important than ever when you have a high-intensity and demanding workout routine. If you are stressed about work or relationships in life, address and resolve these issues before returning to your exercise regimen.

Control your diet :

Control the number of calories you intake into your body is something every gym-goer should prioritize. Depending on your goals and the type of training you do, there will be different nutritional regimens. If your goal is to lose weight or build muscle, set up a separate diet plan for fat loss and muscle development. Keep in mind that focusing only on one ultimate goal, you cannot eat weight loss food while having a diet for a six-pack, which will put pressure on your body.

Find a professional trainer:

To maintain good health, a well-balanced diet is equally important as exercise. If you suspect there may be other underlying factors beyond the issues mentioned, it’s a good idea to seek the advice of a specialist. Listen to your body and ensure it receives the necessary nutrients.

If you’re looking for a gym to start your journey towards better health, Fit4ever is the perfect choice for you. With a modern gym facility and enthusiastic, experienced trainers, we’ll be the ideal companions to help you elevate yourself quickly. Please contact our hotline at 0766888989 or send us a message on our Fanpage for specific guidance!