Too much effort is wrong and counterproductive, and this principle can be extended both to everyday life and, specifically, to fitness training. Undergoing excessive fatigue, in fact, can cause unpleasant consequences such as pain, discomfort, injuries and fractures. Furthermore, paradoxically, it makes efforts made useless because it prevents the body from metabolizing them and, in the most serious cases, it can limit the ability to continue to carry out physical activity at a high level.
That is why when doing sports but not only, it is important to be aware of your limits, listen to the signals of the body and stop when necessary.
and specific activity carried out.
What can cause it
In general, excessive exertion is the consequence of carrying out certain activities or movements that are too heavy for the body, which burden a joint or a muscle in a repetitive way.
It can be linked to daily actions, such as using the computer mouse or keyboard for many hours a day, playing musical instruments, sewing or knitting, but above all fitness. It can involve heavy exercise, done for too long or with the wrong technique that can put stress on the muscles, bones, joints and connective tissues and cause excessive exertion injuries.
The most common mistakes in this case are:
- lifting weights incorrectly;
- sitting or standing with incorrect posture;
- adopting wrong positions during the execution of the exercises;
- do not wear knee pads if required by the sport you are doing;
- use the wrong equipment;
- make sudden movements.
Prolonged activity is harmful
Also doing physical activity for too many days in a row represents an excessive effort that the body can not bear, as well as exercising outdoors, subjecting itself to extreme temperatures.
When it is very hot or cold, the body needs to work very hard to maintain normal temperature. Consequently, the effort normally required to carry out any activity increases enormously.
, stress fractures, tennis elbow.Fatigue
Another common symptom is fatigue, physical or mental, depending on the cause of the overexertion.
Signs of physical fatigue can include: "heavy" limbs even when doing low intensity activities, persistent pain, poor physical performance, slow recovery after a workout.
Mental fatigue, on the other hand, can cause dizzy brain, difficulty concentrating, increased stress or anxiety, mood swings and depression.
In both cases, it is necessary to avoid forcing oneself to effort but to rest and regain strength.
If you never take breaks, your body will find it harder and harder to recover from workouts. Excessive exertion can also damage the immune system, making you more prone to certain diseases.
Difficult breathing
If you are unable to breathe well during physical activity, reduce the intensity of your workout.
physical and injuries.
- Stretch and warm up your muscles before exercising.
- Take breaks every 30 minutes, especially if you usually stay in the same position for several hours.
- Do specific exercises to keep your joints healthy.
- Perform the exercises being careful not to make a mistake in posture and movements.
- Lift heavy objects with your legs, not your back.
- If too intense, change your habits.
- Give yourself at least one rest day per week in your fitness routine.
- If you are a beginner, don't try to do intensive training sessions right away, but increase difficulty and duration over time.
- Rest after repetitive or strenuous activities.
How to avoid overtraining could be one of the 8 questions to ask your personal trainer.
Learn to manage stress
If you are feeling overwhelmed by stress, exercise can be particularly helpful in managing it. Even just a brisk 20 minute walk can lift your mood, make you feel more relaxed and provide mental health benefits.
As well as indulging in relaxation exercises, meditation, yoga, tai chi, breathing and muscle relaxation.
In fact, finding just 10 or 15 minutes during the day to do it would significantly lower your stress levels.
Finally, sleep is also essential for mental, emotional and physical well-being. Trying to sleep at least 7 to 8 hours each night is essential.
