What to do if you exercise too much?

Fat gaining instead of losing weight, inability to sleep after exercise, bad mood, easy to get agitated, listless, feeling like you're dying, knee pain, various body discomforts, etc. Have you ever experienced the above symptoms after exercise? Excessive exercise can cause body overload, which is very harmful to the body. It is not worth it if exercise is supposed to bring health results but causes physical harm. The following 8 situations can determine whether you are exercising too much.

1. You repeatedly fail to complete normal training.

I'm not talking about just general exhaustion. Many people train to failure as a rule, and that’s okay. What I'm saying is:

Unable to lift a weight that you normally would.

You can't sprint uphill, but normally you can do it.

Can't complete the mountain hike, but you can usually do it.

Instead of making progress, you are regressing. Even if you exercise regularly, if you feel weaker, slower, or less energetic, you may be overtraining. Pushing yourself to higher loads and failure is part of a normal training routine, but if you can no longer lift weights that you once lifted easily, you may be overtraining!

2. You start to lose your lean physique, even if you increase your exercise.

Increase the body's workload and burn more calories to achieve the goal of fat loss; so by keeping the body exercising, you can burn more and more calories, and fat will only decrease and not increase, right? In fact, this is not the case. Overtraining can lead to muscle atrophy and cause fat accumulation, mainly due to the body's hormones.

When you overtrain you burn more calories than ever before, but it comes primarily from glucose/glycogen and precious muscle tissue. And the hormones are out of balance. When you're overtrained, the all-important testosterone:cortisol ratio tips in one direction.

Generally speaking, a positive T:C ratio means "more muscle, less fat," while a negative T:C ratio means you're training too much, sleeping too little, or a combination of the two. Either way, too much cortisol can increase insulin resistance and fat accumulation, especially around the abdomen.

3. You lift weights/sprint hard every day

/HIIT (high-intensity interval training).

Wolverine can lift heavy objects, sprint at high speeds, and perform metabolic fitness training every day, and can fully recover in a short period of time without any adverse effects. Are you?

Many professional athletes practice for hours a day and get incredible results (especially if they take performance-enhancing substances), but you're not an athlete, right?

4. You are primarily an anaerobic/strength/explosive/power athlete and you feel restless, easily agitated, and unable to sleep when you are resting.

When a sprinter or power athlete overtrains, the sympathetic nervous system becomes dominant. Symptoms include hyperarousal, restlessness, and inability to concentrate (especially during athletic performance), even when resting or at intervals throughout the day. Sleep will also be disturbed, causing recovery to slow down and resting heart rate to remain elevated.

5. You are primarily an endurance athlete and you feel overly tired, lazy, and listless.

Too much endurance training leads to parasympathetic overtraining, characterized by low testosterone levels, high cortisol levels, mental and physical fatigue, and no more fat loss.

6. You have injured your joints, bones or limbs!

It's not known if clinical trials can identify overuse injuries from overtraining, but knee pain during training may be a sign that you should re-evaluate your training.

When you lift weights, pain in your limbs can come from delayed onset muscle soreness or poor technique or incorrect form. DOMS is a natural reaction that should go away in 1 to 2 days, while poor form can be related to overuse or strength training.

And when it comes to endurance training, you're losing control, cringing with each step because of pain somewhere, and dreading the thought of going up the stairs, which may mean you've been running too far, too long, or too hard. The danger lies in the fact that your endorphin high has overwhelmed your body's natural sensory receptors. You should listen more carefully to these symptoms, as they affect your running career.

7. You suddenly start getting sick more often!

Many things can harm your immune system. Dietary changes (especially increased sugar intake), lack of vitamin D/sunlight, poor sleeping habits, mental stress, etc. are all suspects, but if these factors remain unchanged. Even though you eat the right things, get plenty of sunlight, and get a solid eight hours of sleep every night, you still find yourself getting sick?

During the training process, athletes will continuously increase the intensity and duration of training in pursuit of better athletic performance. However, this also puts more stress on the immune system. If you've recently increased your activity level, watch for sore throats and sneezing in the mornings. Maybe the immune system is weakened due to excessive training.

8. After a tough training session, you can't do anything for hours or days!

Exercise can secrete endorphins, which can make you feel relaxed and happy after exercise. When you achieve the set exercise goals, you will also feel a sense of accomplishment and satisfaction. This feeling may last for hours or even days. We all like this feeling.

But after the exercise, this feeling did not appear. If after training, you don’t feel energetic, but uncomfortable. As mentioned before, DOMS is normal, but if you feel like you are dying (mind or body) that is not normal. Exercise is generally a mood booster, and if your mood is being negatively impacted, maybe you’re overdoing it!

Most people, in addition to exercise, have work and family to deal with, and their bodies don't get the chance to recover. Without proper recovery, performance suffers, health deteriorates, and everything you've worked for is compromised. Therefore, the editor kindly reminds you that incorrect exercise is worse than no exercise, so be careful not to over-exercise.