Does exercise make you healthier or is it quietly causing harm? 7 warning signs your body reminds you that it’s time to take a break

The health benefits of exercise are undoubted, from promoting cardiopulmonary function, improving mood, to reducing the risk of chronic diseases. However, when you over-invest and ignore your body’s warnings, your originally healthy habits may become the beginning of chronic damage.

From a metallic taste in the mouth, red eyes, to persistent fatigue and weakened immunity, these phenomena are not just signs of exercise, but may also be your body's reminder that it's time to rest.

Why do we exercise too much?

Many people love the feeling of exercise, especially when the weather is good, their performance is improving, or they are under great pressure, they may accidentally increase their training.

It's okay if this happens occasionally, but if recovery and rest are ignored for a long time, it may cause a series of problems, from mild discomfort to obvious overwork and injury.

The body sends out 7 major warning signs of overtraining

1. Long-term fatigue

If the fatigue after exercise lasts for more than two days, and you feel weak even in simple activities, it means that the body has been overloaded.

2. Decreased immunity

Repeated illness, lingering coughs, and small wounds that are difficult to heal may be your immune system warning you.

3. Sleep quality deteriorates

It should be easier to sleep after exercise, but if you experience insomnia, easy awakening, or difficulty sleeping, it may be due to the influence of excessive stress hormones such as cortisol.

4. Decline in sports performance

Slowing down in running speed, inability to break through the weight, and decline in physical strength are often not due to insufficient training but insufficient rest.

5. Abnormal body reactions

such as the following "strange phenomena" may also be a sign of overtraining:

. Metallic taste in the mouth: It may be caused by the rupture of capillaries in the nasal cavity or lungs, and the iron in the blood causes the metallic taste. If it happens frequently, it is recommended to check your respiratory health.

． Bleeding from the anus or nipples: Long-distance running may cause damage to the microvessels in the gastrointestinal tract, or the nipples may be broken due to friction with clothing. These are the results of overload.

． Black toenails: Prolonged high-intensity exercise and wearing ill-fitting shoes may cause toenails to bleed or even fall off. Although it is common, you still need to pay attention to the shoe style and training volume.

． Subconjunctival hemorrhage: For example, lifting weights and holding your breath with force may cause the blood vessels in the white of the eye to rupture. Although it is usually harmless, be careful if it occurs frequently.

． Sports urticaria or heat rash: Skin allergies, elevated body temperature, and sweat clogging pores may cause a rash or itching, which is a sign that the body is overheating.

6. Abnormal changes in weight

Many people think that gaining weight is due to insufficient exercise, but overtraining can lead to endocrine disorders, edema and even muscle decomposition.

7. Irregular menstruation or amenorrhea in women

If women train at high intensity for a long time without adequate nutrition and rest, they may suffer from exercise-induced menopause, which will have long-term effects on bone and hormonal health.

The key to repair and reconstruction after overexercise

If you only occasionally overdo it, for example, if your muscles are sore for more than two days, you usually only need to rest for one or two days, so don’t worry too much. This is the body's natural response and recovery is relatively quick.

But if you have shown signs of overtraining such as persistent fatigue, a significant decline in sports performance, or decreased immunity, recovery will not be that simple. At this time, it may take more than 6 to 8 weeks of comprehensive rest and adjustment.

　

Effective recovery methods include:

. Take a few days or weeks of complete rest to allow your body to completely repair.

． Seek professional help, such as working with a physician, physical therapist, athletic trainer, or sports psychologist.

． Restart your training program gradually and do not rush back to your original intensity.

． Arrange at least 1 to 2 complete rest days every week to avoid long-term accumulation of fatigue.

． Reduce training volume by 50% to 80% every 4 to 6 weeks and use it as a "reduction week" for recovery.

． Pay attention to immune, bone and heart health, especially women, who need to pay more attention to the risk of osteoporosis.

If these recovery mechanisms are ignored for a long time, overtraining may lead to immune system collapse, bone loss in women, and even serious consequences such as irregular heartbeat and myocardial damage. People with a family history of cardiovascular disease are at higher risk.