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Overexertion During Workout: Signs to Look Out For
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Overexertion During Workout: Signs to Look Out For

Overexertion During Workout: Signs to Look Out For

COVID-19 brought a host of paradigm-shifting changes with it, one of them being a heightened awareness of health and fitness. Post-pandemic, gym usage has been on a continuous upward trajectory, thanks to Gen Z’s growing passion and commitment towards fitness.

However, it wouldn’t be fair to give all the credit to Gen Z. Studies indicate that millennials, the ones who just crossed their thunderous 30th threshold, are just as serious about fitness as the generation that followed. Taking care of your body through exercise is one of the best things anyone can do for themself.

Notably, the pressure to reach our fitness goals faster can often lead to overtraining. Overexertion during workouts is a serious issue and should not be overlooked. Here are some tell-tale signs of overexertion to look out for and practical steps to ensure your fitness journey remains safe, effective, and sustainable.

Lingering Chest Pain

Do you often feel tightness and discomfort in your chest after an intense cardio or weightlifting session? Feeling your heart racing and a faint pain is pretty common after a heavy session. But if it lasts for several minutes, it’s a problem.

It’s a well-established fact that even a few minutes of intense exercise every day can reduce the risk of heart disease by half. However, overtraining for months can do the exact opposite.

Pushing yourself too far during long-duration exercise may lead to coronary artery calcium buildup, according to a recent study. Excessive endurance training over a prolonged period can cause significant changes in your heart’s size and the width of the main blood vessel from the heart.

This phenomenon is also known as athlete’s heart syndrome. It’s not a disease in itself, but can potentially lead to cardiovascular complications. If you are experiencing persistent chest pain accompanied by shortness of breath, and dizziness, don’t dismiss it as a harmless side effect.

Immediately scale back your training intensity and incorporate more rest days into your routine. Always consult with a healthcare provider before returning to intense exercise after experiencing chest pain.

Intense Joint Pain

Running and weight training can wear out your knees faster – a very common misconception that has been debunked by experts time and again.

If anything, regular physical activity strengthens joints and speeds up recovery. Even arthritis patients can effectively manage joint stiffness and pain with low-impact exercises. Experiencing mild knee pain after a challenging workout or intense running session is completely normal.

However, if the pain lingers on and gets unbearable with time, you need to dial back your workout regime. If you have already sustained a serious knee injury, do not attempt high-impact workouts until your physician gives a green signal.

Listen to your body and modify exercises that cause discomfort. Simple adjustments like reducing the weight, changing your stance, or switching to low-impact alternatives can make a significant difference.

If you feel sharp, shooting pain or swelling around your knee joint, stop exercising immediately and follow the RICE protocol (Rest, Ice, Compression, and Elevation).

In addition to cold compress and medication, you can try knee pain relief devices. As explained by Motive, these devices help alleviate knee pain by improving the quadriceps muscle strength around the knee joint.

Stronger quadriceps mean less pressure on your knee. Opting for the best device for knee pain means you may get lasting relief, increased mobility, and faster recovery from injury.

Constant Mood Swings, Anxiety, Insomnia

Nothing feels quite as good as crushing your personal records in the gym. Exercise is the healthiest way to release endorphins or feel-good hormones. However, overexerting can result in the exact opposite.

Too much High-Intensity Impact Training (HIIT) can mess with your stress hormone (cortisol) levels, leading to mood disturbances, anxiety, and sleep issues. Constant irritability, insomnia, and anxiety despite regular exercise – all these symptoms are your body’s way of telling you to slow down.

To avoid this vicious cycle of stress and exhaustion, make sure to never skip rest days. Replenish your body well before and after workouts with proper nutrition, and aim for 8 hours of quality sleep each night. This gives your nervous system the time it needs to reset and recover.

If you are an athlete preparing for a sporting event and losing motivation after every training session – get back in the groove with low-impact workouts. Leave aside a day every week for lightweight exercises only to avoid feeling drained and exhausted.

Being Fit Doesn’t Mean Running Yourself to the Ground

Pushing limits is great, but respecting them is smarter. Overexertion can derail even the best fitness journeys, but with rest, proper nutrition, and mindful training, you can bounce back stronger. Remember, progress thrives on consistency, not punishment. Listen to your body, train smart, and enjoy the process – that’s all there is to it.

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