You are a fitness freak and love breaking a sweat whenever you get a chance. Naturally, the “endorphin” rush is something you look forward to at the end of that daily grind that you put your body through. But is all that exertion having consequences you didn’t sign up for? Are you exercising too much?Too much of a good thing is never good and the same applies to exercise. If you consider yourself an exercise aficionado, here are some tell-tale signs that may suggest you’re overdoing it.

Heart Rate Irregularities

Have you experienced any abnormalities in your resting heart rate and blood pressure? There may be a link between overtraining and irregular heart rates, although this theory is still under evaluation. An irregular heart rate could be an indication that your body is being stretched beyond its capacity.


If your body hurts when you move, it may be a sign to watch out for. While this is very common for starters, in those already accustomed to regular exercise, soreness may actually indicate that something is wrong with normal recovery mechanisms.

Reduced Immunity

Overdoing exercise, such as high-intensity workouts lasting more than 90 minutes a day can reduce your immunity for up to 3 days. When your body’s immunity threshold drops, it means that you are more susceptible to colds, infections and other illnesses. Overtraining could also increase your chances of injury.


Over exercise could take a toll on your sleep pattern and may result in insomnia. This is especially true if you undertake high-intensity work outs late in the evening, less than three hours before you go to bed. The blood levels of your stress hormone, called Cortisol, peak at about half an hour after you wake up and are lowest around bed-time, which helps you fall asleep. But if you exercise just before bedtime, the cortisol levels are kicked up again and could upset your sleep-wake cycle.

Exercising the Right way

So here are some tips that could help balance the exercise effects for you:

  • Ensure that you include a variety of exercises in your workout calendar to reduce stress on the body.
  • Increase the intensity gradually, to allow your body to acclimatise to the rigour that you wish to maintain.
  • Revisit your dietary intake and work out a balanced meal plan to keep up with your exercise regimen. A diet that provides energy as well as muscle building nutrition is what you should be maintaining.
  • Take time out to rest. Your body needs some rest time to recuperate from the daily exertion.




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