Are you just a little ✨extra✨? We think it’s great that you do you, in all of your OTT glory. Wear the colorful outfit. Order the sparkly jewelry. Say yes to purple hair.
We’ll never discourage your extra nature— unless you’re squeezing in extra workouts that will hurt you in the long run. That’s right; today, we’re talking about how overexertion and exercising through pain can cause long-term damage and how to know when to stop pushing. In the wise words of the icon Ice Cube, “chickity-check yo’ self before you wreck yo’ self.”
How can I tell if I’ve overdone it while working out?
Your body may not have a built-in cell phone, but it’s definitely sending you messages. It’s up to you to listen. There are a few signs that can tell you that you’ve overdone it at the gym (or are currently overdoing it in a session):
- Unusual soreness or joint pain – Delayed onset muscle soreness (DOMS) 12-72 hours after a brand new exercise is normal. Excessive soreness after every workout is not. Extreme pain or soreness could indicate an injury or poor form, so take a break and get a professional to check your posture during exercises.
- You’re getting sick – Moderate exercise can stimulate the movement of your body’s immune cells, resulting in a boosted immune system. Too much of a good thing is never a good thing, though. When you overdo it on the exercise, you can suppress your immune system instead of stimulating it.
- You’re bored or unmotivated by your workouts – Exercise gives you endorphins, which should make you happy post-workout. If you are bored by your fitness routine or dread going to the gym, it’s time to shake things up. Give yourself two rest days per week, and find new ways to get moving when you feel stuck in a rut.
- Working harder, but getting worse? – If your 5K time is worse after a few months of training than when you were just a couple weeks into training, the problem may not be that you’re not working hard enough. Instead, you may be working too hard. If you push too hard without giving yourself time to rest and recharge, your body can’t keep up.
Your body may show other signs and symptoms of overworking. For best results, err on the side of caution and give your body time to recover when you notice that something feels off.
The consequences of overtraining
The Energizer Bunny-esque fit-fluencers may lead you to believe you don’t need breaks. Remember, you only see a curated part of their lives.
If you ignore your body’s cries for rest and continue overtraining, you can experience fatigue, injuries, declining performance, and a plateau or reversal of results.
Avoid the negative side effects of overtraining by building rest days into your workout plan, focusing on eating well, and caring for your mental health as well as your physical health.
Add Enhancewell Fitness as part of a fitness plan that’s “just right,” and save the “extra” for your besties!