Even healthy exercise can be 'poison' if taken to excess... What are the signs that you are exercising too much?

When you're not feeling well, resting is the answer.

I also said that I walk 10,000 steps a day no matter what.

Even if you catch a cold, walk 10,000 steps,

Unless I had a high fever, I just gritted my teeth and even exercised...

That... actually ruins your body...

The fact is, you shouldn't overdo it with exercise to stay healthy.

You all know, right?

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Even healthy exercise can be harmful if overdone. [Photo = ClipArt Korea]

Many people exercise for one or two hours every day for their health or to lose weight. It is important to stick to a regular exercise routine. However, even healthy exercise can be harmful if overdone. How much exercise is just right?

The U.S. Department of Health and Human Services recommends 150 to 300 minutes of moderate-intensity exercise and 75 to 150 minutes or more of high-intensity exercise per week for adults. People with lifestyle diseases such as high blood pressure and diabetes, or those who rarely exercise, should avoid doing intense workouts all at once. If the following symptoms appear while exercising, you should suspect excessive exercise.

[Photo = ClipArt Korea]

 

◆ Muscle pain

It is normal for muscle soreness caused by exercise to almost fully recover within about 3 to 4 days. However, if it persists for more than 4 days, it is a problem. Prolonged muscle soreness may be the result of excessive exercise. You need to adjust both the volume and intensity of your workouts. Consulting with a personal trainer may be necessary.

◆ Heart rate

Regular exercise slows the resting heart rate. This is because the heart can supply sufficient blood with fewer beats. However, excessive exercise speeds up the resting heart rate. In older individuals or those with chronic diseases, this can potentially lead to serious cardiovascular problems.

◆ Injury

If you frequently experience minor or major injuries while exercising, you should check for issues not only in your workout method but also in the volume of your training. In particular, during strength training, you should examine whether you have been handling weights that are beyond your physical capacity.

[Photo = ClipArt Korea]

 

◆ Weakened Immunity

According to experts, excessive exercise when one is physically weak or nutritionally deficient can actually weaken the immune system. This can lead to the cessation of menstruation in women and a decrease in libido in men. If excessive exercise persists for a long period, it can also cause serious damage to the kidneys and heart.

◆ Depression

Moderate exercise suited to oneself balances hormones and improves mood. However, excessive exercise has the exact opposite effect. Exercising out of 'obligation' rather than enjoyment can also be a cause of depression.

◆ Lethargy

If you feel tired and lethargic after exercising, you should suspect that you may have overexerted your body. It is a problem if you feel so exhausted that you cannot properly exert force in your muscles as soon as you start work or exercise. You need to check if your exercise volume is excessive.