What are the symptoms of excessive fitness exercise

Many people think that excessive exercise means muscle pain that makes them unable to lift their arms. In fact, the real signs of overdose often appear outside of exercise. Sleep disorders, loss of appetite, and decline in exercise performance for more than three consecutive days are the three most typical signs.

I took care of a young man who had just graduated two years ago. He wanted to lose 15 pounds of body fat two months before taking wedding photos. He spent two hours in the gym every day after get off work, plus 40 minutes of climbing. He only took one day off a week. For the first ten days, he struggled to get out of bed. By the end of the second week, he couldn't get out of bed. He felt flustered even when he was lying down. When I benched 80kg, the sky bar felt wobbly that day. I even lost my appetite when I put my favorite sauce elbows in front of me. I couldn't fall asleep until three o'clock at night. I went to the hospital to find out that it was a typical overtraining syndrome. I rested for a week before I recovered. Most of the weight I had worked hard to lose was muscle, but I lost it.

Speaking of which, someone must ask, is it excessive if your legs hurt even when walking down the stairs after exercising? This is actually a controversial point in the current fitness circle. Many novice bloggers directly equate delayed onset muscle soreness with overdose. However, from the perspective of exercise physiology, as long as you have recently added new movements or lifted weights, it is normal for the muscles to be sore due to new stimulation. As long as there is no pain in the joints, difficulty in exerting force or even numbness when exerting force, being sore for two or three days is not a problem at all, but is a signal that the muscles have adapted to the new intensity.

In addition to the symptoms that can be noticed at a glance just mentioned, there are also some hidden signals that are easy to ignore. For example, you can't help but lose your temper when you have nothing to worry about recently. When the day of back training that you usually look forward to most comes, you stand at the door of the gym and don't want to go in. You can't get excited. This is your body's warning. Long-term overtraining will keep cortisol at a high level, which not only consumes your body, but also your emotions. In severe cases, you may even lose interest in exercising for several months.

Of course, this does not mean that all overload training is completely harmful. Many professional players or advanced trainers preparing for competitions will take the initiative to arrange an "overload" period of one to two weeks, deliberately putting the body in a slightly overloaded training state, and then arrange a week of deloading. Week, cutting the training volume to half of the usual volume can actually achieve a better muscle-building preparation effect than steady and steady training. This kind of controllable "over-training" is completely different from the over-training caused by blind training. The core lies in whether you have proactively planned the follow-up recovery arrangements.

In fact, your body is like a family car that has been driven for several years. If you occasionally run at full speed and go at high speeds, it will be fine to clean out the carbon deposits. But if you run at redline speed every day without maintenance or refueling, it will definitely break down halfway. The same is true for fitness. Don't Always compare training time and weight with others, whether you sleep well, eat well, or feel good during practice. Your body knows it better than anyone else. If you really notice something is wrong, there is no harm in taking an extra two days of rest. Practicing for a long time is much more important than practicing hard.