There is no dispute that we must make time for exercise. A sedentary lifestyle leads to serious he alth problems and excess weight, which no one wants. The stress in our modern everyday life reinforces these negative effects and contributes to the emergence of dangerous processes in cells and tissues.
But exactly how much exercise do we need to be he althy?
The average person needs about 150 minutes of aerobic (cardio) exercise or 75 minutes of intense cardio training per week. It is not easy to keep up with these numbers, especially for those for whom sports is not their favorite activity, but they do it out of obligation.
However, those of you who are highly focused on achieving results tend to subtly overdo the amount and intensity of training, which has its own not-so-harmless side effects.
Insufficient fluid intake is an indicator of exercise abuse. When the body uses up large volumes of fluids and fails to restore them, then your training may be at the root of the problem. And it is not at all small, because it can lead to the loss of important electrolytes in the body, followed by a breakdown in the nervous system on a more severe scale, dizziness, vomiting, muscle cramps, headaches.
Lack of progress
Stagnation in results is a very characteristic sign of overtraining. The body goes into a state of extreme stress, causing it to store fat for energy, which hinders your progress.
Lack of menstruation
In women, one of the most obvious and quickly occurring symptoms of excessive fatigue due to training is the disappearance of the monthly cycle. Exhaustion from exercise causes changes in hormonal balance. Again, as a result of stress, the organism "decides" to turn off some less vital functions, such as reproduction, and put them in the background.
In your quest to lose weight your lack of appetite may seem like a great opportunity to take advantage of reducing your caloric intake for the day, but in the long run it is dangerous. With too intense training, the hormone adrenaline jumps very sharply to too high limits. It suppresses hunger for a long time, which can also cause loss of muscle and other types of tissue from the body, as a side reaction of excessive exhaustion.
Weak immune system
As much as it is true that movement is he alth, it is also true that excessive movement can weaken the body's defense mechanisms and make it vulnerable to external pathogens, microorganisms, bacteria and viruses.
Exercising beyond the limits of what is normal and he althy damages not only the muscles, but also the kidneys. There is a relatively rare, but not impossible, condition called rhabdomyolysis, in which muscle damage from overtraining also damages the kidneys, causing kidney failure.
Exercising too much can also cause heart rhythm disturbances and chest pain. Abuse of physical activity can lead to just the opposite effect - making useful movement dangerous to he alth.
During intense training, the heart may find it difficult to pump a sufficient amount of blood to the tissues, correspondingly, the amount of oxygen and substances in them may be drastically reduced. As a result, structural changes are observed in the functional tissue of the heart, including the appearance of cicatrixes (scars), representing irreversibly affected areas of the tissue that change their functions or lose them.
In some more severe cases, it can lead to a heart attack or cardiac arrest and death.