We all like to workout at the gym and train hard. Sometimes though we can over do it – this is called overtraining. It can have a negative effects on your health.
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What is Overtraining
With the health and exercise craze at an all-time high, health care professionals have begun to worry about the possible effects of overtraining.
While a healthy amount of diet and exercise is recommended, it is possible to exercise to excess, which causes harm to the body.
Studies have shown several harmful bodily reactions to overtraining.
When you increase your normal amount of exercise, make sure to watch out for these six danger signs, as they are likely to cause detriment to your overall health and well-being.
Here are the top 10 negative effects of overtraining:
- Poor sleep and bouts of insomnia – sleep patterns affected. You either cannot fall asleep or you awake and cannot get back to sleep.
- A decreased level of performance – despite training more your performance is worse or on the way down. You may also suffer from chronic fatigue.
- Frequent colds and illness – Your immune system will start to feel compromised and you will get colds more often.
- More emotional – Your mood and emotional state may change, you may start a low level depression.
- Sore muscles – after working out or training your muscle never seem to recover or repair as they did.
- Elevated resting heart rate – when at rest your heart rate may be higher than it once was.
- Lack of enjoyment – you may feel as though all the enjoyment has evaporated from your workouts.
- Thought process – your thinking may be clouded and your judgement may be impaired.
- More thirsty – you may experience extreme thirst.
- Lower self esteem – your personality may change.
Overtraining Can Effect Your Mood
Exercise is proven to increase endorphin levels and increase energy.
After a good workout, you should feel more enthusiastic and have a sense of wellness. Feeling the opposite of this is a bad sign.
One indication of overtraining is an increase in post exercise fatigue and a general lack of interest in daily activities.
If you feel sluggish and overly lethargic, chances are you should decrease your exercise level.
This can be especially true for endurance athletes who train for endless periods of time.
Overtraining Can Cause a Decrease in Exercise Performance Levels
Have you found that you cannot perform at the level you once could?
Do you get tired more easily or feel weak during your workout? It is possible that you are overtraining.
Of course anyone will feel fatigue when they increase their workout, but when you are overtraining, even the most basic exercises will feel overwhelming to you.
Overtraining is one of the biggest mistakes people do at the gym.
If this is the case, make sure to get plenty of rest before exercising again.
And Increase in Cortisol Levels aka the “stress” Hormone
When overtraining occurs, the body is not able to rest at the state at which it normally does, which is often known as athletic “jet lag.”
This can effect or raise cortisol levels.
Because of the inability of the body to rest, excessive exercise only makes matters worse. In turn, the lack of rest results in an increase in stress levels.
This can cause a person to be unable to properly perform regular functions at home and work.
In addition, the rise in stress levels can alter your sleep patterns, and you can become restless and unable to get a good night’s sleep as a result.
This can also cause changes in your immune system, which is another danger of overtraining.
Overtraining Can Decrease Testosterone Levels
Along with a change in cortisol levels, which can increase stress and restlessness, overtraining can also cause a decrease in testosterone levels.
This can cause a high level of fatigue as well as an inability to lose body fat.
Chronic fatigue is a serious condition and should not be taken lightly.
Therefore, maintaining normal testosterone levels is important.
If you feel your body overcome with fatigue, make sure to rest and consult your doctor about your daily routine.
Changes in Immune Status
You might be doing all of the right things to keep your immune system properly functioning, except maintaining a healthy exercise routine.
While a good night’s sleep and the appropriate intake of healthy vitamins play a large role in your immune system’s health, excessive exercise can contribute negatively to the status of your immune system.
If you find yourself doing everything you can to keep yourself healthy, but you find yourself getting sick, it is possible that you are overtraining.
Make sure to monitor your health, and if you regularly find yourself with an unwanted cough or stuffy nose, you might want to reconsider your workout habits.
Overtraining Can Cause Muscle Breakdown
If you find that you are burning more calories than you consume, but you are not losing weight, or even gaining weight, chances are you are overtraining.
When the body exercises to excess but there is not enough fat stored in the body, the body reacts by breaking down muscle tissue and storing sugar.
This actually causes a hormone imbalance in the body, and your body will react by becoming more insulin resistant.
In addition, there will be an increase in fat deposition, which will cause you to be less lean, especially in the midsection.
As you can see, overtraining is a serious issue, and you should make sure you are maintaining a proper balance of diet and exercise in your daily and weekly life.
Avoid the dangers of overtraining by getting plenty of rest, which is the only way to recover from excessive exercise.
If you feel that you want to increase your exercise level, consult a trainer or physician, as they will give you the best advice on how to achieve your goals.