To what extent is exercise considered excessive exercise?

Excessive exercise: signs & effects.

As a fitness enthusiast who is particularly afraid of death, the only time I have experienced death during exercise is from training excessively. It usually happens 4-5 times a year, mainly in two time periods: after a break from training and during breakthrough training after a period of regular training.

These two situations have one thing in common: the body is in good condition before “overtraining.” Therefore, my excessive exercise is mostly a one-time phenomenon and I have never experienced long-term overtraining. After all, I am afraid of death and it is impossible for me to continue exercising when my body is not in good condition.

So, let me just talk about the feelings of excessive exercise in a single session.

First of all, the heart rate during exercise is extraordinarily high. This only happens when the intensity of strength training increases too much. I rarely do aerobic exercises, so I don’t have any related feelings. During my usual strength training, my heart rate ranges from 110 to 140, and I can recover within 90 seconds at most. But this time, my heart rate exceeded 150, and it took more than 180 seconds to recover. This indicates that my training may be excessive (emphasis on “may,” as comprehensive judgment should be based on the following performances). Therefore, paying attention to the changes in heart rate is still very important.

Next is the performance in the 3 hours after training. After a moderate workout, I feel a sense of pleasure and mental alertness. The muscles are tight and stiff, but the overall feeling is a relaxed state with a bit of vitality. It’s like having just the right amount of food to eat, a very comfortable feeling. However, if I have overtrained, after taking a bath and resting for a while, I would feel a heaviness in my body. My brain and emotions become dull and, in more severe cases, I might even feel a heavy and stuffy sensation in my head.

Then comes the feeling 12-24 hours after training. After a moderate workout for 12-24 hours, the muscles will experience varying degrees of soreness, but my physical and mental strength is not affected. I can still work, live normally, and continue with future exercise plans. However, after overtraining, even after 12-24 hours, I still feel that my physical strength has not recovered or even worsened. This condition can last for a long time, and the longest it has lasted for me is 4 days before I can start the next workout.

Some people experience overtraining because they blindly pursue intensity, and they are lucky enough to not face more serious consequences. This often happens to those, like me, who have been working out for a few years and think they can handle everything without any accidents.

Others engage in “zombie-like” exercise, basking in the sun for 30 days, and when they finally have a chance to cast their net, they cast 100 nets until their net breaks.

Regardless of the reasons, overtraining leads to poor physical recovery and an inability to complete long-term exercise plans properly. Overall, it is a losing proposition.

Signs of Overtraining: Shortness of breath, extreme fatigue, low energy levels, decreased appetite, and poor sleep quality.

I think it would be more accurate to ask this question: What reactions occur during or after exercise, indicating that the intensity and volume of exercise are not suitable for you?

1. Chest tightness, shortness of breath, dizziness

If you experience chest tightness, shortness of breath, and dizziness during exercise, it means that your body cannot handle the current level of exercise, which is called exercise overload. A severe manifestation of this is dizziness or fainting. It is also possible to have difficulty controlling your breathing rhythm during exercise. To address this, you need to learn, familiarize yourself with, and master proper breathing techniques before exercising.

2. Extreme fatigue the next day

Another sign of exercise overload is feeling extremely tired for several days after exercise. Your muscles may ache and stay sore for several days, making it difficult for you to recover. If you feel extremely fatigued for three to four consecutive days, similar to feeling beaten up, it means that you have definitely overexerted yourself, exceeding your body’s limit and prolonging your recovery period.

It is normal to feel physically exhausted after a workout, and generally, your energy levels will recover within a few hours to tens of minutes of rest after exercise. In the case of muscle hypertrophy training or muscle strength training, it takes about 48-72 hours for the muscles to recover. However, if you cannot recover for several days in a row, it is a sign of exercise overload.

The most classical example in fitness training is when your legs ache for a week after a leg workout. This is a sign of excessive training.

3. Lingering mental fatigue for several days

You should know that exercise not only consumes physical energy but also mental energy, as it affects your endocrine system. Exercise overload can affect the recovery of your muscles, energy, and nerves, leading to mental fatigue and slower reaction times. You may feel physically and mentally drained.

4. Poor appetite

Excessive exercise can cause a loss of appetite and a bland taste in your mouth, making you lose interest in food. Sometimes, you may not only experience a decrease in appetite but also feel nauseous and have the urge to vomit. During exercise, blood is redistributed to the muscles, resulting in decreased blood flow to the stomach lining. This naturally reduces your appetite. It is similar to how people lose their appetite when they are under stress. The more exercise overload you experience, the more severe the decrease in appetite. It usually takes some time for your appetite to recover.

5. Poor sleep quality

One of the manifestations of exercise overload is poor sleep quality for a period of time afterward. You may feel restless, experience insomnia, or wake up easily. The main reason exercise can cause insomnia is that after intense exercise, the body releases more adrenaline and other hormones, stimulating the rate of cellular metabolism and keeping you in an excited state. Combined with exercise overload, this can lead to an increase in acidic substances in the body that are not promptly eliminated, leading to insomnia.

In addition, if you experience prolonged pain in weight-bearing areas such as knees, ankles, and feet, it often indicates excessive exercise. The accumulation of chronic strain can cause joint cartilage damage and stress fractures, making it difficult to continue exercising.

Excessive exercise can also lead to a weakened immune system, making you more susceptible to infections and illnesses, such as frequent colds and fevers.

How to prevent exercise overload

Ensure adequate sleep

Ensure a basic sleep time of 6-8 hours per day and try to go to bed before 12 midnight. If not, try to maintain a regular sleep schedule. This can effectively prevent and improve symptoms of exercise overload.

Ensure proper nutrition

It is recommended to consume high-quality protein sources such as eggs, fish, and beans to meet your metabolic needs and allow your body to recover for a period of time (around 2 weeks).

Allow time for recovery

Allocate time for your body, muscles, and joints to recover each week. Occasionally, take a break from training for 1-2 days or switch to lower-intensity strength training or simply rest.

Gradually increase exercise intensity

Simply put, if you experience the aforementioned symptoms, you need to reduce the intensity and volume of your exercise. You can also increase the number of rest breaks during exercise. Sometimes, reducing the intensity is equivalent to giving your body a rest.

How to determine the degree of “excessive exercise”?

We are now in the information age, and everyone knows the importance of exercising scientifically. For competitive sports, there is performance analysis, including load monitoring and interdisciplinary research. Even for ordinary people, there are many channels to learn about scientific exercise. Take Zhihu for example, Zhihu and Zhihu Daily have a lot of knowledge and experience sharing, including scientific exercise and health knowledge.

So, what level of exercise is considered “excessive”? Everyone’s perception of this varies and is related to “measure” and “safety”. Let me discuss this topic in a few parts.

Do People Pay Attention to Exercise

Do people pay attention to exercise? The answer is yes.

Just 19 days ago, on October 29, 2023, there were over 20 marathons held nationwide. Taking Zhengzhou Marathon as an example: the “Zhengzhou Bank Cup” 2023 Zhengzhou Yellow River Marathon was one of the largest international sports carnivals in Zhengzhou in recent years. There were a total of 40,000 participants, which shows that people really enjoy sports, especially running. It also reflects the rapid development of sports in our country, with more and more people loving sports.

Personally, I am also a running enthusiast and participated in the Zhengzhou Marathon. I have my own views and insights on exercise. Marathons are a great test of physical fitness and exercise skills. In daily life, there are also various forms of exercise. When we exercise, we often hear the term “excessive exercise,” which is a matter of “measure.” However, some people experience “excessive exercise” while exercising. So, what level of exercise is considered “excessive,” and how can we avoid it? Let’s analyze the precautions and measures before, during, and after exercise.

How do you determine the level of “excessive exercise”?

It is important to pay attention to the problem of excessive exercise. Let me explain it in a popular way using the example of eating: When it comes to meals, people who do not pay attention to “measure” can show two extremes. Some people may overeat: binge eating, while others, such as those who diet, eat too little. Therefore, scientific exercise is crucial, and we must control the “measure.” Regarding meals, we must pay attention to nutritional balance, meat and vegetable combinations, and exercise after meals.

Exercise should be judged based on whether one is physically energetic and free from discomfort afterwards. Excessive exercise refers to excessive physical exertion, which can be divided into two types: excessive training in competitive sports and excessive fatigue in ordinary exercise.

More exercise is not always better. Excessive exercise is mainly manifested as physical discomfort and can even negatively impact one’s health. Common symptoms during or after exercise include joint pain, muscle soreness, nausea and vomiting, headache and dizziness, chest discomfort, mental exhaustion, and weakness in limbs. If the body can recover after the next exercise, it is not considered excessive. However, if these symptoms persist for 2-3 days, the previous exercise is considered “excessive exercise.”

As shown in the figure above, we determine the level of “excessive exercise” based on the discomfort experienced after exercise. However, it is not scientific to solely rely on these symptoms to judge whether it is “excessive exercise.”

Note: Experiencing the above symptoms does not necessarily mean it is excessive exercise. In any case, we should pay attention to observation, rest, and seek medical advice if necessary to determine if it is due to physical reasons. Additionally, it is recommended to reduce the frequency and intensity of recent exercise.

How to Scientifically Define the Level of “Excessive Exercise”

For the sake of completeness, I will share my insights based on the before, during, and after exercise.

Before Exercise, Understand the Sport

There are many types of exercises, and everyone has different preferences. Let me talk about the most popular form of exercise at the moment: fitness.

Many people choose to go to the gym for professional training. Even with a premium membership, there will be professional trainers to guide you. However, regardless of the situation, we need to understand the proper use and precautions of these professional equipment in advance, as well as plan our exercise routine, including exercise duration, frequency, intensity, and training programs.

The same applies to any type of exercise. Before exercising, warm-up exercises should be done, and understanding how to properly exercise and knowing which movements or exercises can lead to fatigue, discomfort, or even danger is essential.

During Exercise, Control the “Measure”

Professional athletes have more advanced training plans, nutritional support, and equipment, allowing them to monitor their physical condition in real-time. As ordinary people, we cannot compare ourselves to them. So, how do we control the “measure” during exercise? This requires the use of some sports gear, and the most common one is a sports watch.

As a tech blogger, I personally like to wear a sports watch while exercising. The image above shows the data from a few days ago when I was running in the park. It was taken from a brand’s Venu 2 Plus sports watch. It displays real-time information such as speed, distance, time, calories, and heart rate. When I was running 10 kilometers, I might have felt a bit tired and my heart rate increased during the second half. At that point, I adjusted the intensity and movements based on my heart rate. This watch is equipped with a fourth-generation optical heart rate sensor, accurately measuring my heart rate, providing a reference for scientific exercise, and allowing me to understand various exercise information in a timely and accurate manner, thus avoiding excessive exercise.

Moreover, this sports watch also provides a range of professional exercise guidance features, becoming a “personal trainer on the wrist.” Firstly, there is a wide selection of training courses, such as 30-minute explosive training or dumbbell fitness plans, saving the cost of personal training sessions. Secondly, customizable training steps allow me to define the training type according to my preferences. For example, I can do 8 reps of bench press with a barbell, rest for 5 minutes, and then do 8 reps of dumbbell fly. This is considered a set of exercises. I believe that after such training, my physique can rival that of professional athletes. Lastly, there is animated guidance, as it is easy to forget how to perform certain exercises. With the animated guidance, I can follow along and quickly grasp the essentials.

In conclusion, we should make good use of these digital tech products and use specific indicators provided by sports watches, such as heart rate zone charts and muscle thermal maps, to understand the level of “excessive exercise” and prevent it by visualizing and quantifying exercise intensity and not solely relying on physical discomfort. This will improve the comfort and safety of exercise, effectively avoiding the issue of “excessive exercise.”

After Exercise, Rest Appropriately

After exercising, it is important to rest appropriately, especially not exceeding one’s physical limits. Exercise is for the sake of health, and if any discomfort occurs, seeking medical attention promptly is necessary.

Conclusion

Because everyone pays great attention to exercise, we must be careful not to exercise excessively. There are often news reports about people seeking medical attention due to “excessive exercise,” which I won’t mention in detail here. You can search for them yourself. It is essential for us to study exercise methods and gain knowledge about exercise, combine it with our own physical condition, and exercise scientifically and safely. At the same time, we should make good use of digital tech products such as sports watches, relying on the specific indicators they provide to determine the level of “excessive exercise” and whether it is occurring, ultimately enhancing the comfort and endurance of our exercise.

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That’s it for this share about “exercise.” I hope you find it helpful. I am Zhihu creator @diveng. Feel free to reach out and discuss with me.

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Signs of Excessive Exercise and Prevention Measures.

The American College of Sports Medicine recommends that healthy adults should engage in a minimum of 150-300 minutes of moderate-intensity physical activity per week, or 75-150 minutes of high-intensity exercise per week. Additionally, it is advisable to incorporate two days of muscle-strengthening exercises per week.

However, there is no specific upper limit for exercise.

So, how can we determine if our exercise level is excessive in our daily lives?

Pay attention to the following signs, as your body is indicating that you need to rest!

1. It is normal for your muscles to feel a bit fatigued and sore after a reasonable amount of exercise. However, if the soreness and bloating doesn’t subside, such as the case where, based on your past experiences, the soreness would typically disappear within 2-3 days under the same training conditions, but this time it lasts for more than a week, and you still feel muscle soreness, heavy limbs, and extreme fatigue.

2. If you used to complete or perform exercises with relative ease under the same load, but recently you’ve been struggling or unable to complete them, it indicates a decline in exercise performance and suggests the possibility of overtraining.

3. After exercise (usually 1-2 days later), your resting heart rate increases or your blood pressure decreases.

4. Your sleep quality deteriorates, making it difficult to fall asleep.

5. Musculoskeletal injuries occur during exercise, such as the most common one being pain. This is usually due to incorrect training movements or overtraining.

6. You become more prone to catching colds or getting ill, and your body’s resistance decreases.

7. Abnormal fluctuations in body weight, such as weight loss.

8. Menstruation stops in women.

In addition to these physical changes, there are also some emotional and cognitive changes that need attention.

9. Feeling emotionally down, depressed, or anxious recently. Alternatively, experiencing abnormal mood swings and being easily irritable.

10. Losing motivation for exercise and not wanting to engage in physical activity.

11. Engaging in compulsive exercise. Even if injured or ill, continuing to exercise and feeling extremely guilty or anxious when stopping. Sacrificing work and social activities for exercise.

These conditions are not normal.

If you engage in regular exercise and experience any of these symptoms, reduce your exercise or rest completely for 1 or 2 weeks. If you still feel fatigued after resting for 1 or 2 weeks, then consult a professional. It may be necessary to continue resting or reduce exercise for a month or longer.

How to avoid overtraining?

• Consume enough calories to support your exercise level. Do not diet and ensure a balanced diet.
• Replenish water before and during exercise, not just after.
• Aim for at least 8 hours of sleep every night.
• Avoid exercising in extremely hot or cold environments.
• Reduce or stop exercising when feeling unwell, uncomfortable, or under significant stress.
• Rest for at least 6 hours between workouts. Take a whole day off each week. Beginners should exercise 3-4 times a week.

@Zhihu Sports

References

Physical Activity Guidelines for Americans. 2nd edition. Department of Health & Human Services, USA.

Howard TM, O’Connor FG. Overtraining. In: Madden CC, Putukian M, McCarty EC, Young CC, eds. Netter’s Sports Medicine. 3rd ed. Philadelphia, PA: Elsevier; 2023:chap 28.

Hryvniak D, Wilder RP, Jenkins J, Statuta SM. Therapeutic exercise. In: Cifu DX, ed. Braddom’s Physical Medicine and Rehabilitation. 6th ed. Philadelphia, PA: Elsevier; 2021:chap 15.

“A Frustrating Experience: Running 3 Kilometers in the Army”

That inevitably brings me to the time when I ran three kilometers in the army.

It’s really not that I wanted to be like Sister Xianglin and repeat this three kilometers over and over again. The main reason is that it sounds easy to you. Maybe for some people who are good at sports, three kilometers is indeed nothing. But back then, I was just a weakling who had never even run 800 meters. I was a pure bookworm with no physical strength, the kind of person who would sneak away during PE classes to find a tree pit to read in. My motto in life was that life lies in being still. And then, all of a sudden, I was thrown into the army, and the first thing they made me do was run three kilometers. It really drained my soul.

If we talk about when I applied to join the military back then, I did consider this situation. But at that time, I hadn’t engaged in any intense physical activities at all. I had oversimplified the idea of exercise, thinking it was just running, and that it wouldn’t be difficult. I was so confident in my ability to handle difficult academic exams and writing essays, so surely I could simply take a few steps and finish the run, even if I couldn’t run fast, right?

But when I actually started running, I was completely dumbfounded. I saw people around me surpassing me, their strides steady and graceful, covering twice the distance in a single step. I felt like I was running in place, panting like a bellows, with the taste of blood in my throat and dizziness in my head. My chest felt empty and stifled, and I was so uncomfortable I wished I could collapse right there. I couldn’t take a single step forward.

At that moment, the sergeant from the new recruit platoon ran beside me and pulled me along. She couldn’t believe that I had reached my limit after running for such a short time. She thought I was slacking off. She shouted slogans while instructing me on how to breathe and urging me to pick up my pace. I truly wanted to cry, but between the inability to catch my breath and being pulled along, I couldn’t even speak. I felt like I was about to ascend to heaven.

Finally, after running half a lap around the training ground, I was completely defeated. I couldn’t move anymore. She pulled and I fell to the ground, my whole leg cramping up. It was at this moment that the young sergeant realized I was a truly weak chicken beyond her imagination. She pulled me to the side, lifted up my pants, and saw that my leg muscles were continuously twitching. It took a while, but I barely managed to finish this three kilometers, and yet, I never passed the three-kilometer run until I left the army.

And after that, it seems that my legs developed a habit of cramping. Even now, sometimes when it gets cold or when I exert myself, they still cramp up. I can only say that when it comes to matters concerning the body, sometimes you really shouldn’t overexert yourself. It’s not something that can be completely overcome by willpower alone. Of course, if it were during wartime, running until the bitter end for victory, then I would accept it. But in normal circumstances, it’s better for everyone to be cautious during physical activities.

Signs of Overtraining in Regular Exercise Enthusiasts

Dear friends who often exercise and play sports,

Take a moment to reflect.

Have you ever had a day when you couldn’t muster the energy?

Or felt inexplicably tired?

Have you experienced a period of time when a small cold just wouldn’t go away?

Or found yourself in a bad mood for no reason?

Feeling unmotivated and wondering why you’re so tired?

If you have experienced any of these reactions

And you are also a sports and fitness enthusiast

Then you should be concerned

You may be overtraining!

Top Ten Signs of Overtraining

1. Feeling lazy and negative about starting a workout
2. Frequent mood swings, easily irritated or depressed
3. Changes in eating habits, such as decreased appetite, overeating, and craving sweets
4. Resting heart rate is 3-5 beats per minute higher than usual
5. Decreased performance and lack of interest in competitions
6. Immune system disorders such as colds, allergies, skin inflammation, and acne
7. Decreased sleep quality, such as insomnia, nightmares, or excessive sleepiness
8. Persistent injuries
9. Continual muscle soreness, pain, or swelling that doesn’t recover even after 2-3 days of rest
10. Menstrual irregularities

Friends, you can self-test and see how many points you have!

Less than 3 points:

You are just slightly fatigued and haven’t reached overtraining yet.

But your health is showing a yellow light. Remind yourself to slow down the intensity of your training

And rest for 1-2 days moderately.

3-5 points:

Be careful, you have entered the red alert zone of overtraining. It’s time to take a break and relax

Plan a reduced training week and decrease your training volume by 40%-60%

Let your body absorb the training from the past few weeks

Otherwise, continuing to train will not only be ineffective but also greatly increase the risk of injury.

More than 6 points:

You are already overtraining, so don’t push yourself to exercise anymore

If you keep forcing yourself to train

Not only will you not achieve the desired results

But your injuries will also not recover

Give yourself a break and rest well!

If you love sports in your daily life, how can you avoid overtraining?

1. Develop the habit of measuring your resting heart rate in the morning

If you find that your resting heart rate is higher than the usual average by 3-5 beats per minute

It is not suitable to engage in high-intensity exercise that day

You can also record the condition of your training after each workout

Long-term records will help you better understand your body’s condition.

2. Follow the 10% rule

The main cause of overtraining is the rapid increase in the quality and quantity of training

The body can’t digest the training in time

It is recommended that during training

Increase the training volume of the previous week by no more than 10% each week,

And after 2-4 weeks of training, schedule a rest week

Allow your body to recover from the state of physical and mental exhaustion

3. Ensure at least 7 hours of sleep per day

Don’t doubt it, sleep is the best way to recover.

Go to bed before 11 pm

Sleeping for 7-9 hours on a quiet and warm bed will help the body recover faster.

4. Schedule time for massage or hot springs

Massage and hot springs help relax the muscles

Eliminate waste substances from the body

Speed up the body’s recovery process

5. Alternate rest and gentle exercises

For mild overtraining

You can follow a cycle of 1 day of complete rest→1 day of low-intensity exercise for 30 minutes (such as swimming or yoga)→1 day of complete rest→1 day of low-intensity exercise for 30 minutes

It takes about four days to recover

If there are signs of severe overtraining, continue this cycle for one to two weeks

Until your body returns to its original state.

Loving sports is undoubtedly a good thing

But everything has its limits

I believe you all understand the principle of “too much of a good thing can be bad”

So, when you are truly overtraining, give yourself a break!

After all, taking it slow is sometimes the fastest way.

运动过量的征兆-Signs of Overexercising

I think that exercise overloading is usually a result of excessive and intense exercise or exercising for too long, beyond one’s capabilities, hence preventing the body from recovering. There are several situations that can be considered exercise overloading: excessive frequency, which means engaging in high-intensity exercise for more than 5-6 days per week; excessive duration, which means exercising for more than 1-2 hours per session; excessive intensity, which means exercising beyond one’s abilities and frequently reaching or exceeding 70-85% of maximum heart rate; and insufficient recovery time, which means not allowing enough time for the body to rest and recover. Exercise overloading can lead to physical discomfort such as fatigue, pain, muscle soreness, sleep problems, and weakened immune system. If the exercise volume is too high or if it continues for too long, it can also increase the risk of injury and harm cardiovascular and skeletal health.

The perception of exercise overloading varies for each individual, as everyone’s physical condition, adaptability, and exercise goals are different. Therefore, it is recommended to judge whether exercise overloading has occurred based on one’s own physical condition and feelings. If you feel consistently fatigued, experience body pain, low mood, or frequent illness, it is likely that you need to reduce the exercise volume and give your body more rest time.

Avoiding Excessive Exercise

Life lies in movement, and appropriate exercise is beneficial for the body. Chinese people advocate the doctrine of the mean, which means that doing too much or too little is not appropriate. The same goes for exercise. If we want to achieve the effects of exercising our bodies, we must grasp the right degree of exercise.

I. Definition of Excessive Exercise

Excessive exercise usually refers to the amount of exercise that exceeds the body’s ability to bear and recover from the intensity of exercise. Excessive exercise is not recommended, and it is better not to exercise at all. Excessive exercise can cause harm to the body, such as muscle fatigue, joint injury, and excessive burden on the heart.

Long-term excessive exercise will have a series of adverse effects on the body, ultimately endangering our health. Especially for those who have not exercised for a long time, exercising excessively will cause discomfort to the body, which may lead to illnesses.

II. Signs of Excessive Exercise

1. Physical fatigue:

If you feel shortness of breath or rapid heartbeat during exercise, and you have a feeling of palpitations and shortness of breath, you need to stop immediately. This extreme fatigue caused by exercise cannot be recovered in a short period of time, which may be a sign of excessive exercise.

2. Decreased sleep quality:

Proper exercise helps with sleep, but if your sleep quality significantly deteriorates after exercise, this is also a sign of possible excessive exercise. Excessive exercise leads to excessive excitement and difficulty falling asleep. It is actually recommended to avoid vigorous exercise one to two hours before bedtime.

3. Emotional fluctuations:

Proper exercise helps the body secrete hormones such as adrenaline and dopamine, which can make people feel happy. But if you experience emotional fluctuations such as anxiety or depression after exercise, this may be a sign of excessive exercise.

4. Physical discomfort:

If you do not normally suffer from illnesses that cause nausea and vomiting, but you experience physical discomfort such as dizziness, nausea, or difficulty breathing after exercise, this may be a sign of excessive exercise.

III. Avoiding Excessive Exercise

1. Schedule exercise time reasonably:

We should schedule exercise time based on our own physical condition. Generally, it is best to engage in 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of high-intensity aerobic exercise. Especially for those who have not exercised for a long time, once they start exercising, they need to gradually progress and avoid seeking quick results.

2. Choose suitable exercises for oneself:

We should choose exercises that are suitable for ourselves instead of blindly pursuing high-intensity exercises. Everyone’s physical condition is different, so do not try high-difficulty exercises just because you see others doing them. Muscles are not built in a day, and exercise is a gradual process.

3. Pay attention to exercise intensity and frequency:

We should control the intensity and frequency of exercise based on our own physical condition and recovery ability. If possible, seek guidance from a coach for exercise. If not, we should be aware of our own capabilities and gradually increase the amount of exercise.

4. Prepare before exercise and recover after exercise:

Preparation work such as warm-up is necessary before exercising to help us be in a better state for exercise and reduce the likelihood of injury. At the same time, we should also focus on recovery after exercise, such as appropriate rest and stretching. Post-exercise stretching is very important as it helps relieve muscle soreness caused by exercise.

Exercise is an important way in our lives to help us maintain health and improve our quality of life. However, excessive exercise can cause harm to our bodies. Therefore, before exercising, we need to make a preliminary assessment of our own physical condition. Especially for those with chronic diseases, the elderly, or those with underlying health conditions, it is important to adjust the intensity and frequency of exercise based on their own physical condition. Avoid seeking quick results, as it may worsen the condition.

Signs of excessive exercise include:

1. Persistent fatigue

2. Muscle soreness

3. Joint pain

4. Decreased sleep quality

5. Emotional fluctuations

6. Impaired immune system

7. Excessive weight loss

8. Malnutrition

9. Irregular heart rate

10. Irregular menstruation in females Signs of excessive exercise include:

11. Persistent fatigue: If you feel extremely tired and unable to recover after exercising, this may be a sign of overexercising.

12. Muscle soreness: Moderate muscle soreness is a normal phenomenon, but if the pain persists for too long or intensifies, it may be a manifestation of overexercising.

13. Joint pain: Joint pain may be a signal of overexercising, especially if you feel joint stiffness or swelling after exercising.

14. Decreased sleep quality: Overexercising can lead to decreased sleep quality, such as difficulty falling asleep and increased awakenings at night.

15. Mood swings: Overexercising can lead to mood swings, such as anxiety, depression, and irritability.

16. Impaired immune system: Long-term overexercising can impair the immune system, increasing the risk of infections and diseases.

17. Rapid weight loss: Overexercising can lead to rapid weight loss, which may put strain on the body and affect health.

18. Malnutrition: Overexercising can lead to malnutrition, as the body may not be able to absorb enough nutrients to support the demands of exercise.

19. Abnormal heart rate: Overexercising can cause abnormal heart rate, such as tachycardia and arrhythmia.

20. Irregular menstrual cycles in women: Overexercising can cause irregular menstrual cycles in women, affecting fertility.

The Significance of Pain

Pain is an important indicator of excessive exercise, serving as a key reference point. Pain is a very important reference indicator.

Pain is a physical reaction that the body experiences after excessive exercise, thus becoming an important reference indicator for excessive exercise.

During exercise, if the body undergoes a load that exceeds its capacity, it can cause discomfort or a sensation of pain in the muscles, bones, and joints. In such cases, it is necessary to reduce or stop exercising and restore the body’s condition.

To provide a personal example, one time I was playing badminton with a friend. After playing for two hours, I already felt muscle soreness. At that moment, another friend came and insisted on playing another game. Despite feeling exhausted, I forced myself onto the court. Not only did I lose, but I also sprained my foot.