Table of Contents
1. Frequent injuries
2. Get sick easily
3. Difficulty sleeping and not soundly
4. Performance decreases
5. Muscle pain doesn’t go away
6. Weight loss drastically
7. Irregular menstrual cycle
Jakarta, goldensamoyed Indonesia
—
Sports
it is an important part of lifestyle
healthy
.However, many people forget that ‘more’ does not mean ‘better’.
Exercising too often, especially without getting enough rest, can actually have a bad effect on the body.
“Excessive exercise stresses the body and can work against its original purpose, which is to make us stronger,” explains sports nutritionist Chloe Giraldi, citing
EatingWell
.
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Ideally, adults do about 150 minutes of moderate-intensity exercise per week, plus two days of strength training.But everyone is different, the most important thing is to listen to the body’s signals.
Here are seven signs you may be overdoing it with exercise:
1. Frequent injuries
Injuries are a classic sign of overtraining.A body that is continuously forced without sufficient recovery time can experience excessive stress on the joints, muscles or bones.
As a result, you are more susceptible to joint pain, sprains, and even stress fractures.If injuries start to occur frequently, it means the body needs a break.
Don’t ignore these signals and consider consulting a fitness professional or physiotherapist.
2. Get sick easily
Do you often have flu or coughs even though you have maintained your diet?It could be that you practice too often.Excessive exercise without sufficient rest time can weaken the immune system.
An exhausted body does not have enough energy to fight viruses.Therefore, it is important to allow rest time and days without exercise so that the body can recover fully.
3. Difficulty sleeping and not soundly
Sleep and exercise are closely related.Sleep helps the body recover, while regular exercise can improve sleep quality.
However, if exercise is done too intensely or too often, levels of the stress hormone (cortisol) can increase, disrupting sleep.If you start having trouble sleeping even though you’re tired, try reducing your exercise frequency or changing your schedule so your body has time to calm down.
4. Performance decreases
In general, the more regularly you exercise, the more your performance will improve, for example you can run further or lift heavier weights.But if you actually feel your performance is decreasing, your stamina is decreasing, or your body is getting tired quickly, that’s a sign that you are not giving yourself enough time to recover.
Without rest, the muscles do not have time to adapt to training, so the results are reversed, the body becomes weaker.
5. Muscle pain doesn’t go away
It’s normal for muscles to be a little sore after exercise.But if the pain lasts more than three days, or gets worse, it’s a sign that you’re forcing yourself.
Continuous pain indicates you have not fully recovered.Reduce the intensity of exercise and make sure your body gets enough nutrition, fluids and sleep.
6. Weight loss drastically
Losing weight too quickly, more than 1kg per week, can be a danger signal.Especially if accompanied by other symptoms such as weakness, getting sick easily, or mood changes.
In some cases, this condition is called Relative Energy Deficiency in Sport (RED-S), namely when the body’s energy needs are high but calorie intake is insufficient.This condition can disrupt hormones, bone density and metabolism.
7. Irregular menstrual cycle
For women, irregular menstrual cycles or stopping them altogether can be a sign of excessive exercise.This occurs due to energy imbalances and hormonal changes due to physical stress.
If this happens, you should immediately consult a doctor.Disrupted menstrual cycles can have long-term impacts on reproductive health and hormonal balance.
(tis/tis)
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