While some people find it difficult to stay motivated to stick to a workout routine, others have trouble taking even a single rest day. Maintaining that perfect balance is vital. Recovery after exercise is just as important (if not more) than the exercises you do while working out. The body can only run off what we give it, and what we give it determines our health in more ways than one. After exercise, the body needs adequate rest. This is the time when your body rebuilds your muscles and allows them to grow back bigger and stronger.
From overtraining to compulsive exercising, there are numerous ways you can overdo it. Individuals who overexercise tend to experience similar signs and symptoms. Whether you’re looking to repair your body after working out or just want to feel your best, hopefully, these signs will give you some insight!
1. Prolonged Muscle Soreness
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Though mild muscle soreness is normal after a workout, If you start experiencing muscle pain or soreness that persists after three days, that may be a sign that you’re over-exercising. After an intense workout, people often experience micro-tears in their muscles. Your body requires nutrition and rest to rebuild these tears. If not, your athletic performance may decline and you are at an increased risk of injury.
2. Constant Fatigue
It’s normal to feel mildly tired after exercise, but if you feel extreme fatigue frequently, this may be a sign that you are not giving your body enough time to rest and recover. In general, a normal amount of exercise-related fatigue should last a few hours or even overnight. If you are getting adequate sleep and nutrition and you still feel extreme fatigue after a couple of days, you may be pushing yourself too hard.
3. Decline in Performance
Has your body stopped changing and progressing despite putting all of your efforts into your workouts? If so, you may be overexercising. When you’re overtraining, your body is going to do the opposite of what you want. This is because your muscles are being torn and instead of giving them time to rest and repair, you’re only re-tearing them again and again. Don’t let all of your hard work and progress in the gym go to waste! Instead, prioritize your rest days, and you’ll be surprised at how much progress you make.
Are you finding it difficult to fall asleep even though you’ve been exhausting yourself at the gym? If this sounds like you, this may be a result of a combination of the nervous system and hormonal overload. Sleeplessness often means that your body is producing fewer recovery hormones and producing more stress hormones such as cortisol. Your body grows and recovers while you’re resting, not training, so getting your 8 hours a night is important for muscle recovery.
5. Decreased Motivation
If it feels like a daily struggle to get out the door and to the gym, or you feel bored with training, and you just don’t want to do it anymore, this may be a sign of overexercising. While this can happen every once in a while during normal training, if the feeling persists, you may want to consider making some changes. Avoid overtraining and boost your performance by cutting back either on the number of times you work out per week or the intensity of your workouts, or both. No one’s saying you have to ditch your old routine for good, but maybe it’s time to shake it up.
How to Treat Burnout
So how do you know how much exercise is too much? What are the signs of overtraining and symptoms of burnout? This video will cover the topic of overtraining and burnout and answer some of the most important questions surrounding the topic.
Whether you are noticing some of the symptoms of overtraining or just want to prevent burnout in the future, the best solution for overtraining is to simply avoid exercising too much. You know your body better than anyone else, so it is always best to listen to what your body is telling you. You can also work closely with a coach or doctor if you are unsure about your current regimen. Also, keep in mind that rest is not a sign of weakness. Instead, you are allowing your body the much-needed time to recover and get stronger. You should be taking at least one rest day every week. It’s also a good idea to meet with a nutritionist to examine your food habits and make sure you are fueling yourself properly.
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