The Dangers Of Overtraining – Indian Weight Loss Blog

When it comes to health and fitness, we all try our best to get the best results as soon as possible. In this process, we sometimes start training harder and longer, which can lead to a condition known as "overtraining."

Overtraining is one of the most hated terms in exercise and fitness. What do you think overtraining can do? Injury? Fatigue? That's all? In that case, you need to read this post until the end as overtraining can cause many other problems that you need to know about.

What is overtraining?

Overtraining is when the intensity, frequency, or duration of exercise is too high and the exercises do not allow adequate recovery between workouts.

The human body needs to recover after every training session. Diet and rest play an important role in recovery and therefore the concept of rest days. If the body is not getting enough food or rest to recover, it can lead to over-exercising.

Symptoms of overtraining

A friend of mine recently went to a gym. The trainer there let her run for half an hour on the treadmill, then 15 minutes on the elliptical trainer and then another 15 minutes on the automatic bicycle machine and then another half an hour of strength training, a total of 90 minutes, 6 days a week.

After doing this for a week, she pinged me and said she didn't feel like going to the gym, felt tired all day, and didn't feel motivated enough to exercise. Obviously she was overtrained. This is one of the symptoms. Let's see the other symptoms.

1. Increase in the morning resting heart rate

2. Reduced exercise performance

3. Common and long-term illnesses caused by decreased immune system function, such as: B. frequent colds

4. Appetite disorders, lack of sleep, lack of energy, joint and muscle pain

5. Movement caused chest discomfort, dizziness, and fainting.

Side effects of overtraining

Exercise makes you fit, increases the amount of muscle mass in your body, burns fat and increases bone density. None of this applies in the event of overtraining.

No muscles are built in the gym. It's built outside of the gym when you're eating and resting.

Note: – By muscle, I don't mean bulky and large muscles that guys have.

You break down and torture your muscle tissue in the gym. If you do this continuously before your muscles are properly resting, you are continually destroying your muscles, resulting in a decrease in muscle mass rather than an improvement. This is one of the side effects. Let's see the other side effects.

1. Recurring or persistent injuries such as tendonitis or stress fractures
2. Amenorrhea and bone loss lead to osteoporosis (especially in women)
3. Decreased metabolism, which can be caused by excessive cortisol production
4. Plateaus are reached too soon and you will see either very slow or no progress
5. Dehydration and electrolyte imbalances. The scary thing is that it can happen before you even know it.
6. Rhabdomyolysis: – This is the worst result of overtraining. I hate to scare you, but that means death. There have been cases where athletes have died due to overtraining.

Sometimes muscle tissues break down from excessive exercise and mix in the bloodstream, creating a protein component called myoglobin. The kidneys are not designed to filter this. It causes fatal damage to the kidneys that sometimes cannot be restored. This symptom is also called rhabdo, the clown, and is identified by the following pictures.

This is the extreme case of overtraining and is relatively rare, but I mentioned it so that you know what overtraining can cause destruction.

Overtraining solutions

There is a saying: "There is no overtraining, neither eating too little nor sleeping too little." True to some extent because it really depends on a person's lifestyle and goals

Professional bodybuilders sometimes exercise up to 4 to 5 hours a day, 7 days a week, but they don't get over-exercised as their diet and rest time are on par with their workouts.

See the guy above. He holds the greatest title in the world of bodybuilding. All he has to do is eat, sleep and exercise. So training 4 hours a day is no big deal for him

But for someone like me, and maybe for you too, it is a luxury to be able to sleep 8 hours a day, which is sometimes difficult to achieve. For us, an hour or less is the recommended time limit, which can vary from person to person.

If you find that you are exercising too much, what would you do to avoid it? A few days off from the gym can be an option. Let's see the other options

1. Change your exercise programs
2. Get enough sleep
3. Set aside certain days of the week to relax
4. Reduce the workout to less than an hour
5. Providing the body with suitable nutrients
6. Do not remove carbohydrates completely: – Make sure you have a pre-workout snack an hour or two before your workout so that you can get sustained energy throughout your workout session. Also, have a post-workout meal that contains quickly digestible carbohydrates to help you recover from your workout. There is a minimum amount of calories your body needs to ensure that you don't burn your muscle tissue in the gym.
7. After 8 to 10 weeks of regular exercise, take a week or two off: – I always do this J.

How much does overtraining cost?

As I mentioned above, it depends on the individual, genetics, lifestyle, diet, etc.

For someone like me with a sedentary lifestyle, exercising as little as 2 hours can result in overtraining. As a rule of thumb, however, the maximum duration of a workout for most people can be anywhere from 45 minutes to an hour. This is enough to keep you fit.

If someone is a beginner, even half an hour may be enough. However, this time limit may increase depending on your progress. So you are your best judge. Nobody can actually judge for you what your maximum limit is.

If you've exercised too much, you'll easily see it. Being sore the next or the day after tomorrow is fine, but anything but dizziness during a workout, vomiting, urinating during each workout, lack of enthusiasm for the next workout, restlessness, etc. can be symptoms of overtraining.

Remember, the goal of exercising is to be and feel fit, active! Not the other way around 🙂 and this fitness is not a sprint, but a marathon, slowly and steadily the race wins here

Hold on!

You are also welcome to read –