Are You Working Out Too Much??

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Exercise may be a good thing, but if taken to the extreme it can lead to burnout. It’s not necessarily a bad thing to push yourself to achieve fitness goals, but when exercise becomes excessive or compulsive it can cause problems. Exercise normally decreases stress levels, but when taken to the extreme it can increase levels of stress hormones such as cortisol. Don’t get caught up in the vicious cycle of overtraining. Here are some signs to watch for that suggest you’re exercising too hard.

Workouts are a chore.

Of course you’re not going to have a high degree of enthusiasm every time you head to the gym, but when you can hardly drag yourself out of bed to do your workout, you may be exercising too hard. Take a few days off to allow your body to recuperate. During this time it’s important to drink lots of liquids to stay well hydrated to give your body the best chance of recovery. Once you return to the gym, try varying your routine and add some cross training for variety.

You’re catching every virus that comes along.

Although moderate exercise boosts the immune system, exercising too hard has the opposite effect. If you’re feeling run down and coming down with every cold and virus that goes around, you may be overtraining. It may be time to slow down and take a few days of rest.

You’re constantly sore.

It’s normal to be a little sore if you’ve started a new routine, but if your muscles and joints constantly ache you’re probably overtraining. Reassess how frequently you’re training and what exercises you’re doing. If you’re working out every day, consider switching over to an alternate day workout to give your muscles a rest in between. When you do resistance training, you never want to train the same muscle group within a forty-eight hour period. Not only does this increase the risk of soreness, but it also limits muscle development.

You’re getting more injuries.

This is a sure sign that you’re exercising too hard. Overtraining can cause tissue damage that leads to muscle soreness and an increased risk of injury. If you’re experiencing repeated injuries, it may be time to reevaluate your routine, how often you’re doing it, and the kind of form you’re using. A few sessions with a personal trainer may be helpful to revise your routine.

You’re experiencing irritability or mood swings.

If you find yourself becoming easily irritated and hard to live with, it may be your exercise routine. Most people feel good when they exercise because it causes release of mood altering endorphins; but overtraining can cause adrenal fatigue which leads to depression, irritability, and lack of energy. Some people also experience anxiety and a compulsive need to keep exercising which can lead to a vicious cycle of training too hard and being unable to stop. Keep a training journal where you write down your routine and how you’re feeling each day. If you start to see a pattern of declining mood, take a few days off.

It’s important to get a good workout, but resist the urge to exercise too hard. You really can get too much of a good thing.

by Dr. Kristie