In case you never knew or thought about this fact, over-training affects the health negatively. It is fine to be at the top of your game and commit yourself to your goals, but then, the best results come with everything in moderation. Engaging in very strenuous training programs can increase your risk of injury while working out, and can also cause your immune system to not function effectively and properly. The intensity, duration, and/or frequency of your workouts should always align with your rest and recovery periods. Here are some of the things that happen when you workout too much.
1. Immune system changes
Your immune system can be suppressed when you work your body outside its physical limits. Your body tends to struggle with fatigue and due to the lack of adequate muscle recovery, the energy that should be used to help the immune-system function will be redirected to overworked muscles in order to repair them. This deprives the immune system of the energy it needs, hence it is suppressed, and can affect your health. It is really not comfortable to exercise when sick, and it is not even advisable.
2. Musculoskeletal changes
The musculoskeletal is made up of the muscle and bone. While working out, you engage your bones and muscles, and they can get damaged in the process. They usually require about a day or two to recover, and depriving your musculoskeletal from the recovery it needs can reduce your strength and make really difficult to exercise.
3. Hormonal changes
When you work out, you secrete hormones, especially the cortisol hormone, which has to do with stress and weight gain. Over-training can lead to oversecretion of hormones, like the epinephrine and norepinephrine, and this can suppress your appetite.
4. Heart rate changes
The usual resting heart rate is 65 beats per minute; sustaining 80 beats per minute simply indicates over-training. Over-training can also also increase the time it takes for your heart rate to return to a resting rate after working out. This is why it is encouraged to always notice the changes in your resting heart rate.
How much you exercise is determined by your exercise program and your fitness level. A beginner should definitely not train for too long hours daily. An hour or less is just enough. Know your limits and have adequate recovery periods.
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