In This ArticleView AllIn This ArticleWhy “No Pain, No Gain” Is Inaccurate4 Signs You Might Be Overexercising8 Best Ways to Exercise EffectivelyFAQs
In This ArticleView All
View All
In This Article
Why “No Pain, No Gain” Is Inaccurate
4 Signs You Might Be Overexercising
8 Best Ways to Exercise Effectively
FAQs
You’ve undoubtedly heard the age-old fitness adage, “No pain, no gain,” encouraging active individuals to physically push themselves to the breaking point—even when their bodies are telling them otherwise. While this mindset is admirable, does it do more harm than good? And how do you know if you’reworking outtoo hard (or too much)?
In this article, we’ve teamed up with fitness expertTJ Mentus, CPT, a certified personal trainer at Garage Gym Reviews, who reveals four common red flags of overexercising. Read on to learn more to keep working toward your fitness goals without jeopardizing your well-being.
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We believe in a more balanced approach to fitness—one that prioritizes listening to your body, respecting its limits, and recognizing that sustainable gains come from well-planned, progressive training. It’s time to debunk this myth and embrace a healthier, more sustainable fitness routine.
Effective exercise doesn’t always have to involve extreme discomfort. Be mindful of these four signs that may indicate you’re overexercising.
1. You May Experience a Prolonged Decrease in Performance
According to a 2021 study published inFrontiers in Network Physiology, poor physical performance is a common sign of overexercising. “One of the first signs of overexercising is when your workout performance worsens,” says Mentus. “For example, you may not be able to lift as heavy, are getting fatigued quickly at lower intensities, or need longer rests to recover during a workout. Having one bad workout is not much to worry about, as several factors could cause that on a given day. But if you notice that you have been struggling for a week or longer, it may be time to switch things up.”
2. You May Have an Elevated Heart Rate While at Rest
Some research, such as a small 2019 study inPLOS One, suggests that excessive strenuous exercise can put your heart health at risk. “When the heart rate has trouble coming down to calm and resting levels, it can be a sign that the nervous system is overtaxed due to prolonged stress like overexercising,” states Mentus. “Stress hormones stay elevated, which keeps the sympathetic nervous system in fight-or-flight mode, preventing the parasympathetic nervous system from calming the heart rate and breathing down in the body.”
3. You May Experience Sleep Issues
A 2018 opinion article inFrontiers in Physiology, which examined current research, found that overtrained athletes experienced reduced quantity and quality of sleep compared to those who didn’t.
Mentus explains: “If your sleep is suddenly interrupted, it could be a sign of elevated stress levels, and if you have been exercising significantly hard for a while, that may be the cause. Heightened stress hormones keep the body alert, making rest difficult even though your body may desperately need it.”
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4. You May Lose Your Appetite
According to a 2017 study published inNutrients, athletes who engaged in intense, high-volume exercise regularly experienced appetite loss. “When the sympathetic nervous system is on, it slows down the body’s ability to digest food as it diverts energy to deal with the perceived danger. A loss of appetite can worsen the symptoms of overexercising as now the body is not receiving enough nutrients for its essential functions, making it more stressed,” explains Mentus.
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Frequently Asked QuestionsThe most effective exercise varies widely based on your personal goals and preferences. However, high-intensity interval training (HIIT) is known for its efficiency in burning calories and improving cardiovascular fitness, while strength training builds muscle and boosts metabolism.The healthiest exercise combines cardiovascular activities, strength training and flexibility exercises. ThePhysical Activity Guidelines for Americansrecommends adults get at least 150 minutes of moderate-intensity physical activity (e.g., jogging, cycling, brisk walking) and two days of strength training weekly.It’s essential to perform exercises with proper form to minimize your injury risk and maximize results. Additionally, gradually increasing intensity and allowing sufficient rest and recovery are key elements of a safe and effective exercise routine.Targeted exercises alone won’t spot-reduce belly fat. Instead, a combination of a balanced diet, regular cardio exercise, strength training and eating in a calorie deficit will support overall fat loss. Also, compound movements like squats, deadlifts and planks, along with aerobic exercises like running or cycling, can help tone your core and reduce belly fat.
Frequently Asked Questions
The most effective exercise varies widely based on your personal goals and preferences. However, high-intensity interval training (HIIT) is known for its efficiency in burning calories and improving cardiovascular fitness, while strength training builds muscle and boosts metabolism.
The healthiest exercise combines cardiovascular activities, strength training and flexibility exercises. ThePhysical Activity Guidelines for Americansrecommends adults get at least 150 minutes of moderate-intensity physical activity (e.g., jogging, cycling, brisk walking) and two days of strength training weekly.
It’s essential to perform exercises with proper form to minimize your injury risk and maximize results. Additionally, gradually increasing intensity and allowing sufficient rest and recovery are key elements of a safe and effective exercise routine.
Targeted exercises alone won’t spot-reduce belly fat. Instead, a combination of a balanced diet, regular cardio exercise, strength training and eating in a calorie deficit will support overall fat loss. Also, compound movements like squats, deadlifts and planks, along with aerobic exercises like running or cycling, can help tone your core and reduce belly fat.
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