Are you exercising too much?

Are you exercising too much? If so, you might be a fitness addict.

We’re always been told to exercise more, but did you know that it’s possible to workout too much? While many people struggle to get in 30 minutes of exercise a day, some who are are keen to lose weight and get fit may experience overtraining if they exercise too often or too hard. Overtraining has negative effects on fitness, put you at risk of injuries and has a bad impact on your health – so it’s not ideal. But how can you tell if you’re working out too much?

What to look for

Symptoms of overtraining include increased resting heart rate and blood pressure. This is due to overstimulation of the nervous system. Overtraining can also lead to mood changes such as irritability, anxiety and restlessness. You may also lack motivation, physical strength and mental concentration. If you’re exercising too much, you might also notice a difference in your sleep patterns. Research also suggests that overtraining is linked to insomnia. Most commonly, overreaching causes injuries such as muscle strains and tears – this is when the fibres in the muscles get stretched or torn. If it gets to this point, seek medical assistance and definitely press pause on your workout schedule. While delayed onset muscle soreness (DOMS) is normal after exercising – especially when you are new to training – those who are overreaching may experience intense and prolonged soreness. If you’re still feeling muscle pain after 72 hours, it’s a clear sign you should take a break.

How to avoid overtraining

The first step is to have rest days. Taking at least one rest day a week allows your muscles time to recover. It’s equally as important as training in gaining strength, endurance and muscles. If you do not take rest days you will not benefit fully from your training, so allow yourself some time off.

Because sleep is a big part of recovery, it’s especially important to make sure you get enough Zzzs when you’re working out. The ideal amount of sleep is 7 to 9 hours each night, so try not to scrimp on sleep. Eating correctly will also help to keep you on the right track. A balanced diet is important to give you the right amount of energy – training and nutrition go hand in hand. For help keeping your nutrition goals on track, use My Fitness Pal to log your meals and snacks.

Another way to avoid overtraining is to switch your schedule once in a while. If you do not already do yoga, this is an amazing way to help your body recover by stretching out your muscles. Not only does it have physical benefits, but it’s brilliant for you mentally too. It will help with positivity and motivation. So every so often, when you feel you’re teetering on the edge of overtraining, try a workout that’s less intense.

Using a foam roller is a great way to increase blood flow and muscle flexibility. It will limit muscle soreness and tightness if you are experiencing this frequently. Most gyms have foam rollers available to use or you can get them from most sport shops. Foam rolling is very beneficial after, before or even during training as it prevents injury and will help your muscles to recover more efficiently.

If you are new to exercise start off lightly. Whatever type of training you are doing, start appropriately and slowly build up your strength and endurance by making it a little harder when required to avoid overtraining.