Exercising for more than 60 minutes each day without rest days can lead to a condition called ‘overtraining syndrome.’ This happens when the body cannot handle excessive exercise, which negatively impacts both physical and mental health, experts warn.
They explain that people suffering from overtraining syndrome might see results opposite to what they expect as their bodies struggle to meet the excessive demands placed on them.
Experts recommend aiming for at least 30 minutes of physical activity daily. With the Dubai Fitness Challenge returning, the focus is on a balanced approach to fitness and wellness. This initiative emphasizes that committing to just 30 minutes of exercise each day is ideal for health, promoting consistency instead of longer, intense workouts.
Staying Committed to Fitness
Dr. Rahul Chaudhary, head of cardiology at International Modern Hospital in Dubai, stressed the importance of exercise for a healthier lifestyle, noting benefits like improved heart health, weight management, and better mood.
“To enjoy these benefits, it’s crucial to stay committed and gradually increase activity levels, starting with manageable 30-minute sessions of moderate exercise several times a week,” Dr. Chaudhary said. He added that this method reduces the risk of injuries and fatigue that can arise from sudden, intense workouts.
Dr. Chaudhary pointed out that overtraining can lead to chronic stress, causing the body to hold onto fat, particularly around the abdomen, due to higher cortisol levels. “People who over-exercise may experience intense hunger or cravings, leading to overeating and sabotaging their weight-loss goals,” he noted.
Effects of Overtraining
“For women, too much exercise can lead to irregular menstrual cycles or even amenorrhea (missing periods), often linked to low estrogen levels,” he explained.
“For men, overtraining can lower testosterone levels, leading to tiredness, loss of muscle mass, and decreased libido. High cortisol levels can also disrupt thyroid function and metabolic processes, affecting overall health.”
Muscles need time to recover and grow stronger after workouts, so over-exercising can lead to ongoing soreness, muscle fatigue, and a higher risk of injuries. “Without enough rest, muscle recovery is affected, which can result in lower performance,” Dr. Chaudhary said.
Protecting Heart Health
Dr. Mohamed Attia Metwally, an orthopedic consultant at Medcare Royal Specialty Hospital, warned that excessive exercise might lead to heart problems, especially through dehydration, which can impair heart function and lead to arrhythmia (irregular heartbeats).
He cautioned that high-stress levels combined with intense workouts could worsen heart conditions in those with genetic risks, cause electrolyte imbalances, and increase the risk of heart issues.
“You may notice decreased performance, lack of motivation, mood swings, frequent injuries, a weakened immune system, and even heart palpitations,” Dr. Metwally said.
Risks of Exercise Addiction
Physiotherapist Malini Subramaniam at Zulekha Hospital in Dubai expressed concern about exercise addiction, explaining how over-exercising can lead to reliance on diets, supplements, and strong pain medications. “Mentally, it can cause mood swings, anxiety, irritability, and trouble focusing,” she added, noting that ongoing fatigue, chronic soreness, and sleep problems might signal an overworked body.
“Prolonged intense exercise can cause significant muscle fatigue, dehydration, and soreness from lactic acid buildup, often needing longer recovery times that could last weeks. Serious injuries can make recovery even tougher,” she warned.
Finding Balance in Exercise
Experts recommend balancing exercise with heart health by aiming for at least 150 minutes of moderate activity each week. This includes taking rest days to prevent injuries and lessen the strain on the heart.
They also stress varying workout intensity, as this challenges the body differently and helps avoid progress plateaus.
“Above all, pay attention to your body’s signals,” Malini advised. “If you feel tired or uncomfortable, don’t hesitate to reduce the intensity or take a break.”
This mindful approach to fitness promotes both physical and mental well-being, ensuring a sustainable and enjoyable exercise routine.
