With so much pressure to go to the gym and get active it can be hard to take a step back and recognise when you’re pushing yourself too hard.
The release of endorphins can be addictive and 3% of gym goers consider themselves to be addicted to working out. While hitting the gym every day might sound like the healthiest thing you can do – it definitely isn’t. It can lead to burn-out, exhaustion, damaged muscles and dehydration.
Over-exercising is not a myth and can be seriously dangerous. Not allowing your body to rest can also lead to incomplete workouts that actually cause more harm than good.
So how do you know when you’re hitting the gym too hard? PT Jason Briggs at fitness brand Shoe Hero reveals the seven signs that will warn you that you are over exercising.
I need to grab water… again
‘If you are constantly thirsty even after several pints of water, then chances are you are over exercising,’ Jason tells Metro.co.uk.
‘Exercising strains the body, meaning that you can put it into a catabolic state. If you are training everyday then your body is constantly breaking down muscle tissue in order to release energy.
‘This process naturally causes dehydration therefore, the body will crave copious amounts of water. If you are exercising every day and constantly thirsty, you may want to think about cutting down on your routine.’
I’m having mood swings
‘It is no secret that exercise releases endorphins that elevates a person’s mood and causes a sense of euphoria. However, over exercising can have the reverse effect.
‘Constant exercise can impact the stress hormones cortisol and epinephrine. This results in a hormonal imbalance that sees mood swings and irritability.’
I can’t sleep
‘Trouble sleeping can be the result of too much exercise as the sympathetic nervous system goes into overdrive as it assumes it is required to constantly provide energy to the body.
‘This can cause restlessness and the inability to focus on anything for a substantial amount of time.’
I don’t feel hungry
‘A lack of appetite can have a detrimental effect on the body if you are continuously exercising.
‘Our body needs fuel in order to repair the muscles after exercise. If you are not eating enough then the body does not have the enough nutrients in order to repair itself.’
I always have a cold
‘Too much exercise can weaken the immune system as your body is in a constant state of fatigue with insufficient time to recover from intense exercise.
‘Consequently, the energy that is kept ensuring the immune system is at its highest function is instead used to repair muscles that have been over-worked.’
I’ve stopped making gains
‘Over-training our bodies can lead to our fitness levels plateauing or even declining as our body experiences burn out.
‘As your body over-exercises and does not have a chance to repair, it grows weaker. Essentially, your body finds its own way to recover if you do not present it with the opportunity to recover.
‘Ensure that your body is fully recovered between each training session and your fitness levels will increase on a weekly basis.’
I don’t want to workout
‘If you experience a decline in motivation to work out, it could be your body telling you to rest.
‘Take a few days off until you begin to miss exercising and try to nix up your routine with workouts that you have not previously tried.’
Ultimately it’s all about listening to your body. If you’re aching and tired and just not up to it – take a day off.
Building rest and recovery into your fitness routine is crucial for keeping you on track. Burn-out could lead to a more serious injury or illness which could keep you out of the gym for weeks on end – so it’s important to play the long game and allow yourself the time to recharge.
I am Team GB
Toyota has teamed up with Team GB to re-launch the hugely successful participation campaign ‘I am Team GB’.
Inspired by the achievements of Team GB athletes and the amazing efforts of local community heroes, Team GB has created ‘The Nation’s Biggest Sports Day’, which will take place on the 24thAugust.
Over the weekend, there will be hundreds of free and fun activities across the country, put on by an army of volunteers; the ‘I am Team GB Games Makers’.
To Join the Team and be part of The Nation’s Biggest Sports Day sign up at: www.IAmTeamGB.com
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