Regular exercise is the answer to a healthy lifestyle. While the majority of the people being worried about not getting enough exercise, there are plenty of people who may be overtraining.
Like a lot of other things, exercise is good when done in moderation. Excessive exercise can cause physical and psychological damage in tendons, bones, cartilage, ligaments and joints. Minor injuries that are not allowed to heal will soon result in long-term damage. It is even more hazardous if the body is not getting adequate nutrition as it forces the body to break down muscle for energy.
Exercising too much is a sign of compulsive exercising and is called obligatory exercise and anorexia athletica. Exercising beyond the requirements for good health is an indicator of over exercising and can lead to:
- Elevated heart rate.
- Aching muscles and joints.
- Lack of energy.
- Loss of appetite.
- Decreased performance.
- Declined immunity.
Excessive exercise can place stress on the heart and it is even more dangerous if the calorie intake is restricted. If you are experiencing pain then it's time to analyse your workout routine. Too much exercise, too soon, can also lead to overtraining and injuries. It is advisable to get enough rest between workouts to recover.
Girls who over exercise interrupt the hormone balance in their bodies which can change the menstrual cycles. They may stop having their periods, a condition known as amenorrhea which increases the risk of premature bone loss known as osteoporosis and it also leads to tiredness and low energy.
A 40-60 minute of cardio exercise 5 days a week and weight training 3 times a week, targeting all the major muscles of the body and flexibility exercises on most days of the week is sufficient to stay healthy and fit. If you do cardio exercises everyday then check the intensity of your activity, alternate it with a low intensity workout on the following day to avoid overtraining and repetitive stress injuries. If you weight train then allow the muscles that have worked to rest and recover for at least 48 hours. These recovery workouts help you stay energised and avoid injuries.
It is important to listen to the body and rest when tired, injured or sick. An intense bout of everyday exercise does not give the body enough time to recover; therefore, it is necessary to alternate intense workouts with low intensity workouts. Fuel yourself after exercise which will help you to recover. A combination of carbohydrates, protein and fat will provide your body the energy it needs.
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