A man working out on an exercise bike

If exercising results in over fatigue, you might be overtraining. Overtraining syndrome is a very real phenomenon that can happen to you. Maybe you’re too motivated to achieve your fitness goals, or perhaps you’re just a total m-a-c-h-i-n-e, and you don’t feel the need to rest — well, these traits are great, but only up to a certain point.

What is Over Training Syndrome?

Let your body rest in between workouts so your muscles can recover.

Overtraining happens when you don’t allow for intervals of rest. You push yourself hard today, and again tomorrow, and the next day, and it does more harm than good. Too much exercise can negatively impact your health and make your workouts less effective. Among the many effects of overtraining syndrome include lower energy levels, poor athletic performance, and injuries. 

It's true that regular exercise can fend off chronic diseases. And according to Harvard Health, the amount of training we need depends on our reason for exercising. However, as little as 15 minutes a day makes a difference in our heart’s health. You should call a doctor if you experience persistent and intense muscle pain during a workout or right after. Rest in between exercises to avoid injuries.

What are the Symptoms of Overtraining?

If you’re experiencing most of these, it’s time to take a step back.

It’s normal to feel your muscles burn and your heart beat a little faster when you’re working out. Since that's the case, you might be wondering: what’s not normal then? Here are the warning signs that you might be training too hard.

You experience extreme physical fatigue.

Tiredness is normal, but fatigue — chronic tiredness, muscle weakness, headaches, dizziness, irritability — is a sign that you might be over-exercising. It happens when your body never fully recovers after your workouts. It can also happen when you don’t fuel up before you train. 

You have a reduced appetite.

Overtraining can cause a reduced appetite, exhaustion, and weight loss. Working out too much can make you feel full, even if you’re not because of hormonal imbalances. If you’re not eating enough, your body will deplete its reserves, and you may develop deficiencies such as anemia. In the long run, you could develop complications in your cardiovascular, gastrointestinal, and endocrine systems. 

You have unusual soreness and pain.

Workout gurus would often tell you to push yourself to the limit. After all, “no pain, no gain,” right? It works up to a certain extent, but consistently pushing past your limit can lead to muscle strain, pain, and injuries. If you continue, you could end up overusing your muscles and putting undue stress on them, furthering the damage.

You are irritable and unable to concentrate.

Overtraining syndrome can cause a hormonal imbalance and affect your stress hormone levels, making you feel irritable and moody. This can lead to mental fog, the inability to concentrate, and a lack of motivation and enthusiasm.

You feel unmotivated about most things, including taking care of yourself. 

Because you are constantly fatigued, you may feel uninterested in caring for yourself. Practice proper grooming and hygiene to keep your body and mind in good shape. 

Use deodorant like Rexona Men Quantum Dry Roll-on Antiperspirant Deodorant to stay dry during workouts. Make sure you’re on top of your oral health, too, by brushing your teeth twice a day with closeup All Around Fresh Cool Mint Toothpaste, which lifts plaque and bacteria from your teeth and gums. The cool mint flavor will give you a boost of confidence.

Maybe the idea of a nice shower will get you to stop overtraining? Cool your head after a workout with CLEAR Cool Sport Menthol Anti-Dandruff Shampoo for Men, which cleanses your hair and scalp while keeping them strong and healthy. For an extra boost of energy, wash your face with POND’S Men Face Wash Energy Charge, which has coffee bean extracts that help rejuvenate tired, haggard skin.

You work out and you work hard. We get it. But make sure to practice proper exercise habits in order to reap the rewards of your workouts and avoid over fatigue from overtraining.