Am I working out too much? What amount of workout is enough? Is there any limit to how much we should workout in a day?
If you ever asked yourself “Am I Working Out Too Much”, then you need to read this article. Although there is no exact amount as everyone has different endurance levels. But our bodies show different signs which give signals that we are overworking and it harms ourselves.
Signs you are working out Too Much.
To get the maximum out of your workout and training routine, you must understand how much workout is enough. There are signs and symptoms your body started to show when you are working out too much. If you ask yourself, am I working too much, then look at these signs and symptoms. These include:
1. Your Body is Super Sore:
The biggest indication of too much workout is the overly sore body. Keep in mind that muscle soreness after a day or two of workout is a normal thing. However, if you suffer from prolonged muscle soreness, it is an indication that your body is not healing correctly.
When you feel like you cannot even move an inch and feel a constant lingering pain for a week, you have overdone your workout. Don’t go too overboard just to achieve results fast. For example, if you are doing cardio, try to add 5 more minutes in your workout after a week. To simply state, try to go steadily with your workout by adding a small amount at the start.
2. You Keep Getting Sick:
Healthy and fit people rarely get sick and have a good immune system. However, if you are sick more often than normal people, it means your body needs a break. Too much of everything is not good. In the same way, when you exercise too much instead of benefiting, your body hurts your immune system.
As a result of which you get cold and flu more often. When you over train for a longer time, it can slow the recovery process and put your body at risk. Sometimes it may lead to serious health issues because chronic illness can result in heart disease, diabetes, and cancer.
3. You’re Feeling Moody:
When you overwork your body, it will ultimately hurt your mental health. You will feel negative emotions more often and will be deprived of motivation. If you are extra irritable these days, it clearly shows you are exercising too much.
When your body is physically stressed, it can make you short-tempered, sad, anxious, cranky, depressed, confused, and irritable. It will release the same stress hormones as the one when you are emotionally stressed. However, there are many other causes of emotional and mental changes. Therefore, it is better to consult a doctor before jumping to a conclusion.
4. You Have High Resting Heart Rate:
Usually, the rule is you will have a resting heart rate of 50 to 60 bpm, whereas the average resting heart rate is 72 bpm. However, if you have a higher heart rate than it means there is some problem and you are overtraining yourself. Therefore, regularly check your heart rate a few hours after exercise.
However, most of the time, your heart beats so fast that you can actually hear its hammering sound. Usually, when you train hard to fulfill the needs of your training, your resting heart rate changes. If your resting heart rate is in whack, then stop your workout at once.
5. You’re Experiencing Fatigue:
Another sign of overtraining is low energy and a continuous feeling of fatigue. If you are feeling extra fatigue for days, but you are not a sick dude, you are overtraining yourself. Usually, people feel fatigued after a workout is a sign that they have done an excellent job.
But what if you are still feeling fatigued even after a week. It means you are overworking; therefore, your body records its protest in this way. Don’t think that you will get better after another workout. All your body needs at this time is the rest, so rest until you are recovered.
6. You Hit a Plateau:
Many people have complained that I am working out for a long time, but nothing changes. There is not even an inch of a difference in me. Have you ever notice that no matter how hard you work, you can see any improvement in your strength, speed, and athletic performance.
The main reason is you have hit a plateau, and you are now officially plateaued. The reason is when you hit a gym too hard, it can stall your progress. No matter what your goal is, you won’t be able to achieve that with this mindset.
7. You’re Less Motivated:
When you train too much, there will come a time when you feel less and less motivated. Even if you are an avid exerciser, too much workout will lead to negative consequences, and ultimately you will lose your motivation.
Sometimes you will also lose motivation when you have an unbalanced training program consisting of only one activity type. With one type of workout, you will improve one part of your body, but at the same time, you’re neglecting other elements. Therefore for an appropriate motivation and proper workout routine, diversify your workout plan.
8. You’re Gaining Weight:
Almost 80 percent of the population exercise to lose weight and tone their body. However, have you ever thought that instead of losing weight, what if you end up gaining weight after a workout? If you have noticed a fat loss in the initial days of your workout, but after it sometimes returns, it means you’re overdoing your workout.
As a result of prolonged stress, your body responds by releasing stress hormones like cortisol. Thus, your body ends up storing more adipose tissues than normal and will cause hindrance to steroid-like hormones. Therefore, you will end up getting fatter.
Tips to Prevent Overtraining
If you have witnessed the sign mentioned above of overtraining, you must stop it, or else your body won’t take it anymore. Always remember you have to work out, so don’t burn out. Moreover, an effective workout never says you have to sweat in the gym for hours. Instead, just do it in the right way to get your results.
Here are some of the useful tips to prevent overtraining:
Never continue your workout without taking a break. In this way, you will overstress your body. Therefore, try to take a break between reps, even if it is for only 5 seconds. So, take additional time to cool down and stretch your body. Always use a combination of exercises that provides a range of motion (ROM) for a particular area. Keep in mind the perfect time for stretching is after a workout.
Don’t forget that your body needs recovery and healing, and it’s recovery time that gets you your desired results. So, not every day is an intense workout day. Try hard with high intensity on some days while some call for a low-intensity workout. Even after a low-intensity workout, don’t forget to have a rest day. A good workout consists of altering tough days with more moderate days and a true break day. Give your body to recover and rebuild to get stronger and leaner.
Put Quality Over Quantity:
Many people have a misconception that workout means exercise until you drop. The more you work out, the better it is, and ultimately you will get your desired results. However, this does not work in reality. In reality, preference is always given to the quality over quantity. Don’t get obsessed with your daily workout; instead, make each workout count. Runners have a common phrase which states, no junk miles. It means avoiding extra jog that can hinder your recovery, steal your energy, and result in injury. You must also apply the same rule to your workouts.
Enlist a Pro:
Usually, the problem of overtraining arises because many people don’t have a fitness trainer. As a result of which they have no idea how much exercise is enough. Try to have a personal trainer even if it’s for one session only. This way, you will get an idea of how to perform the exercise correctly and when to stop. A trainer can map out a perfect workout plan for you in correlation with your goal.
Workout alone is not enough; you should have a proper diet plan and fulfill your daily nutrition requirement to get a healthy body. Your body needs nutrients to recover as well as to perform at a high level. Avoid sugary and processed food. Instead, try to add proteins to your diet. Have a healthy diet with adequate healthy fats to provide all the necessary nutrients to your body.
The significant portion of the human body, almost 60 to 70 percent, consists of water. Therefore, for the proper functioning of the body, keep yourself hydrated. When you are dehydrated, it harms the functioning of your body and critical organs. The chances of dehydration are high after a workout due to excessive sweating. Therefore, drink a lot of water to stay hydrated.
Am I working out too much? We have tried to explain all the possible signs that you are overtraining and the solution to avoid overtraining.