Overtraining happens when you push yourself too hard, too fast, and too often without allowing your body to recover. PHOTO/COURTESY/WWW.PEXELS.COM
Working out is great for your health, but can you have too much of a good thing? Absolutely. While regular exercise keeps you fit and energised, overdoing it can push your body into dangerous territory. If you are constantly sore, exhausted, or getting sick after workouts, you may be overtraining without realising it.
Ask any fitness enthusiast, and they will tell you that exercise can be addictive. It starts with a simple walk; then suddenly, you are covering hundreds of kilometres a month. One gym session turns into daily workouts, and before you know it, you are chasing that post-workout high nonstop. Shedding those first few kilos feels great, and the fear of gaining back the weight keeps you going. But what happens when the drive to stay fit goes too far?
Overtraining, also known as excessive exercise, can sneak up on you, leading to exhaustion, injuries, and even illness. Johnson Businge, a workout instructor at Kampala Serena Hotel, says overtraining happens when you push yourself too hard, too fast, and too often without allowing your body to recover.
Are you overtraining?
Muscle soreness that will not go away is a key sign of overtraining. Feeling sore after a workout is normal, but if the soreness lingers for more than three days, you might have overdone it. Your muscles need time to repair and grow, and constantly pushing through pain can lead to serious injuries.
If you frequently catch colds or experience fever-like symptoms after working out, your immune system might be compromised due to overtraining. Businge explains that overworking muscles can weaken your body’s defence system, making you more susceptible to illness.
Frequent injuries such as sprains, strains, and nagging soreness are another red flag. Your body is likely overwhelmed by excessive workout intensity or duration. Instead of getting stronger, you could be breaking yourself down.
Exercise should boost your energy, not leave you drained all the time. If you find yourself feeling constantly fatigued instead of refreshed, your body is telling you to slow down.
Hitting a plateau or getting worse despite working out harder can be another sign. Overtraining can cause your progress to backslide instead of improving. Businge warns that if your performance is declining despite regular workouts, it is time to reassess your training routine.
A healthy exercise routine usually lowers your resting heart rate over time. But if you notice your resting heart rate increasing, it could be a sign that your body is under stress from overtraining.
Why do people overtrain?
Many people over-exercise because they want fast results. Others might have poor training plans, neglect recovery essentials such as sleep and nutrition, or even struggle with body image issues that drive them to work out obsessively. Whatever the reason, the risks outweigh the rewards.
Over-exercising does not just lead to fatigue and injuries; it can also cause serious health issues such as chronic stress, hormonal imbalances, and even heart complications. When your body is pushed beyond its limits, it can rebel in ways that force you to stop exercising altogether.
How to prevent overtraining
Listen to your body. If you are always sore, tired, or getting sick, take a break.
Prioritise rest and recovery by ensuring you have rest days in your workout plan.
Eat well and sleep well. Proper nutrition and sleep are key to muscle recovery and overall fitness.
Follow a structured plan. A well-balanced training routine prevents burnout and injuries.
Consult a trainer. A professional can help you avoid the common pitfalls of overtraining.
The bottom line
Exercise should make you feel strong and healthy, not drained, injured, or constantly exhausted. Pushing too hard can do more harm than good. So, if you are experiencing any signs of overtraining, take a step back, rest, and let your body recover. Fitness is a journey, not a sprint.
