Being a fitness freak is not bad. Overdoing it is bad. Anything which you do in excess isn’t good for you. From a health perspective, working out in the gym is a fast trend. Although, too much of a workout can have you feeling tired, resulting in long periods of rest So, do you go to the gym to feel fresh and active or tired and lethargic? There’s more. Read on.
Here’s what happens when you work out too much:
1. Futile mental health:
As mentioned above, when you work out too much, there’s an excessive use of energy from your body. It leads to tiredness, loss of enthusiasm and not being able to maintain a good mood. Mood swings happen often with constant irritability. Constant or frequent impatience may lead to quarrels and fights with people around you. Your relationships will get affected.
Mental health is one of the main aspects while working out. A normal workout relieves your stress, brings energy, and makes you feel fresh most of the time.
2. Cardiac issues:
Heart issues when you work out too much are pretty common. Haven’t you seen those videos where people pass out during heavy weight lifting? That happens when excessive inhaling and exhaling actions are done pretty fast. Doing so is known as hyperventilation which results in our blood vessels getting compressed which results in less oxygen supply to the brain. When you work out too much, you spoil an already healthy heart, maybe!
3. Body aches:
When you overdo your workout, too much energy is spent than your body can bear. Muscular pain due to lactic acid formation, muscles getting sore and lousy feeling are the major issues when you work out too much. Everyday movements get difficult. It becomes a task moving from one position to another. Lift the quantity of weight which you can handle.
Lifting excessively than your body can handle can lead to joint pains for an elongated period of time. It can lead to joint injuries too. Lower back ache, thigh and calf muscle pain, hamstrings or muscles getting pulled and ligament tears are some common issues that occur when you work out too much. Major muscles like shoulder, thigh, and back muscles cause a major restriction in daily body movements.
4. Skipped periods:
For females, when you work out too much there are chances of you skipping your periods. It happens because you aren’t consuming enough calories and are losing weight quite quickly. Girls should take in more calories when they are working out as they have more physical activity to do at present, than before.
The period flow also changes when you are having an excessive workout routine. Missing out on your periods is referred to as amenorrhea. That happens due to a drop in estrogen levels which results in osteoporosis.
5. Sleep deprivation:
Yes, you read that right. You become sleep-deprived when you work out too much. Excessive workouts can end up in depression, anxiety, and loss of sleep. You get tired too quickly in your workout. Immediate tiredness results in you pushing yourself too hard in the gym for a workout. The cycle keeps on repeating.
Being in this cycle depletes your physical and mental health. Your confidence levels decrease as you feel you aren’t able to reach your fitness goals. It leads to going into anxiety, depression, and hence sleep deprivation.
6. Darkness in urine color:
When you work out too much it can be a cause of rhabdomyolysis. Taking the recommended amount of water intake will not help. This happens because you’re pushing your body way too much for a workout routine. This happens when particular components in your body like blood get unveiled into your bladder due to the torn and damaged tissues.
The torn tissues are a result of your excessive workout. If this situation is prolonged, other issues like kidney problems can happen. If not diagnosed at the right time, in extreme cases it may lead to kidney failure as well. It can happen at any age. Age isn’t a factor in darkness in urine due to excessive workouts. People may have such a misconception but it isn’t due to age.
So, what happens when your workout is ideal?
Some generic points to have an ideal workout routine:
1. Cardio fitness:
Swimming, jogging, or dancing are some of the best examples of a cardio session. A cardio routine should also be given importance as it keeps your heart healthy. A good cardio session opens up your lungs, and blood vessels which improve the blood circulation in your body. A good jogging session early in the morning for about 20 to 30 minutes with small breaks in between is ideal. It helps you get fresh, active and to be in a good mood.
2. Muscle Training:
A combination of exercises is good for your physical and mental health. You don’t need a “gym gym” to have a weight training workout session. Resistant bands are available on the internet for muscle strengthening. You can use some plastic bags at home filled with mud to gain resistance. Or simply just fill a bucket with water. You pick that up and keep it down again for weight training. The only thing is you have to mind your position while keeping it down again.
These refer to your abdominal muscles, pelvic region, and lower back which are important to take care of in today’s sedentary lifestyle. In the ever-going digital spell, we are continuously seated in one place with minimal or no movements. Sitting in one place on the laptop with working long hours is not recommended for mental and physical health.
Frequent breaks for a good stretch and a walk are a must. Bulging bellies are a cause of health issues in the late 40s and 50s. A short plank session and sit-ups at the end of the day at work can help. Not too heavy but as and when you can do it, do it without any excuses.
This is the most underrated thing ever. When at work, before or after workouts, and whenever possible, just have a good stretch for 3 to 4 minutes. It helps your body relax while you slowly pull some body parts gently and come back to a normal pose. Bending up and down for some time in the middle of work can give you a break from work.
Stretching mainly should be done to relax your body and mind from the stress you’re going through. You leave a long breath after you stretch, that breath is a full one that reaches your lungs and improves your breathing pattern and enhances blood flow.
Working out in moderation or as your body can handle, can work wonders for you! Each person has a different body type, shape, and size. The capacity of handling a workout is different too. Judge your body, observe what are you weak at physically, and try to enhance the same while working out, but in moderation or your own bearing capacity. Exercise to feel good, positive, and active. It should help you, not degrade you.