Over-Exercise and Its Adverse Effects

According to the recommendations of the American Heart Association, moderate-intensity aerobic exercise for≥150 minutes, vigorous exercise for 75 minutes, or a combination of both spanning around a week is enough for adults to maintain their overall well-being. Regular exercise offers a wide range of benefits including increased productivity, better sleep, reduced stress, a stronger immune system, and improved heart function. However, tables can turn if you are over-exhausting your body.

You are simply driving yourself to experience physical burnout if you workout for more than 300 minutes every week. Let’s define the overtraining syndrome (OTS), also known as physical burnout, in more detail.

Overtraining Syndrome

There are two categories of over exercise. They are termed overtraining and overreaching.

Overreaching is soreness of muscles that occurs when you recover insufficiently between workouts. It manifests as a result of spending days doing rigorous training. Fortunately, it just requires some rest toget rid of these symptoms.

Overtraining occurs as a result of ignoring the signs of overreaching and keeping the burnout continued. Recuperating from OTS can take some time, probably weeks or even months off from workouts.

Consequences of Overtraining

Hormonal Dysfunction. Overtraining adversely affects the stress hormones cortisol and epinephrine. This leads to psychology-related issues like emotional lability, struggle in concentration, bouts of irritability, depression, and sleeplessness.

Anorexia. Aneating disorder caused by abnormal mental health conditions. Exercise is supposed to grow your hunger levels. But, the opposite has been noticed in individuals who are experiencing OTS.

Rhabdomyolysis. Certain types of very strenuous exercise appear to increase levels of rhabdomyolysis. OTS can further make it worse. Rhabdomyolysis is a critical medical condition that can be fatal or result in permanent disabilities.

Impaired Metabolism. The availability of lower energy levels for a long duration of time can take a toll on your organs, leading to iron deficiency anemia, low bone density, etc.

Poor Immunity. Exercise boosts your immunity levels, but over-exercising willhinder your immune system, making itharderfor your body to fight off infections.
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