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Overtraining Symptoms: Is too much exercise unhealthy and what are the signs of overtraining?

Harder, faster, higher: sports and training are usually about increasing performance. The goal of a good training plan is to get better and better and to really exert ourselves. Do you go to the gym regularly or jog in the park every day? Actually, we all know that exercise is good for our health. However, we often overdo it and don’t even realize that we are harming ourselves. Whether you want to lose weight, tone up your body, or simply stay fit, too much exercise is usually counterproductive and can even hinder our progress without adequate rest and recovery. Is too much exercise unhealthy? What are the most common overtraining symptoms and what can you do about them? We’ll reveal all of this, as well as many other helpful tips, in our article right now!

What is overtraining?

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There is nothing wrong with taking our training seriously and always wanting to get the most out of it. However, we should learn to listen to our body’s signals and give it enough rest. If you go to the gym every day and the workout becomes a borderline addiction, then it’s time to rethink your goals. There is usually a distinction between overreaching (overtraining) and overtraining (overtraining). Overreaching is muscle soreness that occurs when we don’t recover enough between workouts. It becomes noticeable after about 4-5 days, but can usually be reversed with rest. Overtraining, on the other hand, occurs when we simply ignore the signs of overexertion and continue to exercise – even though we feel exhausted.

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Overtraining is not a disease in the strict sense, but rather our body’s reaction to the stress we put it under. If we train too hard every day and push ourselves to our limits, eventually our body will simply pull the handbrake and this can have numerous negative health consequences. Full recovery from overtraining is quite difficult and in some cases can take several weeks or even months. Especially for those who are used to exercising regularly, this can be particularly challenging. So, to prevent it from happening in the first place, you should learn to recognize the overtraining symptoms in time.

The most common overtraining symptoms

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Whether it’s kettlebell exercises , jogging or full-body workouts with your own weight, exercise is healthy and a great way to get our bodies in shape. However, it is important not to overdo it and too much of a good thing can also be harmful. First, we need to make one thing clear – just because you feel limp or tired after a workout doesn’t mean you overtrained. Maybe it was just an effective session and have a slight muscle soreness. But if your body is sending clear signals over several days or weeks, you need to listen to it. To help you do the same, we’ve compiled a list of the most common overtraining symptoms.

Too much muscle soreness that doesn’t go away

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A little soreness here and there after a workout is usually perfectly fine and it’s normal to have mild muscle soreness for 1-2 days afterwards . However, if you still feel limp after several days and the pain is getting worse, then it’s time for a little break. Excessive muscle soreness is actually one of the most common overtraining symptoms that is often ignored by most people. Our muscles grow during recovery and if we don’t give them enough time to fill up the mini tears, then the otherwise strenuous workout was all for nothing.

Power loss

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Sports are all about getting better and better. Are you working out frequently, but somehow progress is not happening and nothing is happening? Then it may be that you’ve simply been training too hard, because performance decline is another sign of overtraining. Too much exercise can lead to hormonal imbalance – our bodies start producing too little testosterone while cortisol levels are very high. Too high cortisol level not only prevents you from losing weight, but can even cause you to gain weight. In this situation, many people make the mistake of working out even harder or drastically reduce their caloric intake. Unfortunately, this is not a good idea. Overtraining also slows down muscle recovery, which in turn leads to muscle loss. Also, when you notice that you are no longer lifting the weights that weren’t a problem a few days ago, your body is trying to tell you that it needs a break.

Overtraining Symptoms: Weakened immune system

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Excuse me? Exercise is supposed to make us healthy, right? Usually it does, but only if we don’t overdo it. Weakened immune system and susceptibility to infections are also among the most common overtraining symptoms. If you train too hard several times a week, you actually become more susceptible to illness and suffer from severe headaches time and time again. That doesn’t mean you have to stop working out at the slightest cold. Just listen to your body and give yourself a few days off.

Insomnia and constant fatigue

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Have you been working out hard at the gym and still can’t fall asleep? Over-exercising can throw our stress hormones out of whack and as a result, we find it difficult to relax and fall asleep. This is because too much cortisol inhibits the production of the sleep hormone melatonin. This, in turn, also shortens the time our bodies need to regenerate and rest. People who tend to exercise in the evening especially struggle with sleep problems. In addition, lack of sleep can also lead to frequent mood swings or chronic fatigue. So if it takes you forever to get up in the morning and get going, this could equally indicate overtraining.


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Have you been lacking motivation to exercise lately and don’t feel like it? Have you been feeling absolutely listless for a few days or weeks? Then it may be that you have been overworking yourself lately and need a break. Exercise and sports are good for our mental health – but unfortunately, if we overdo it, it can have the opposite effect. Overtraining is actually classified under burnout according to the International Statistical Classification of Diseases. Little room for recovery, too much pressure to perform and daily workouts are stress not only for the body but also for the soul.

Overtraining symptoms in women: Missing periods due to too much exercise

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Most women would prefer to banish their periods – we know that. But what if it actually becomes irregular or stops completely? Did you know that exercise also affects our menstrual cycle? It is subject to hormonal fluctuations and hormones simply regulate everything in our bodies. Missing periods is one of the most common overtraining symptoms for women and should not be underestimated. This is a condition called amenorrhea, which can have serious effects on our health. Therefore, if you have noticed that you no longer get your period on time, be sure to consult a gynecologist and try to refrain from exercising for a certain period of time.

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