Exercising over 60 minutes daily without taking rest days can lead to “overtraining syndrome.” Doctors caution that this condition develops when the body cannot handle continuous intense exercise, negatively impacting both physical and mental health.
Doctors say overtraining can backfire, as the body struggles to cope with the intense demands, often leading to unexpected and undesired results.
For a balanced approach, experts recommend at least 30 minutes of daily physical activity. The Dubai Fitness Challenge highlights the benefits of a steady, manageable exercise routine. Committing to a daily 30-minute exercise session promotes long-term health more effectively than prolonged, exhausting workouts.
Commitment to Health
Dr. Rahul Chaudhary, head of cardiology at International Modern Hospital in Dubai, emphasizes the importance of regular exercise for a healthy lifestyle, pointing to benefits like improved heart health, weight management, and mood enhancement.
“To fully enjoy these benefits, consistency is key. Start with 30-minute sessions of moderate exercise a few times a week, gradually building up,” Dr. Chaudhary advises. “This way, you avoid injuries and fatigue from sudden, high-intensity workouts.”
Dr. Chaudhary explains that overtraining can cause chronic stress, leading the body to hold onto fat, especially around the abdomen, due to increased cortisol levels. “Those who over-exercise often feel intense hunger and cravings, which can lead to overeating and work against their weight-loss efforts,” he added.
Impacts of Overtraining
For women, excessive exercise can lead to irregular menstrual cycles or even amenorrhea (absence of menstruation), often linked to low estrogen levels, Dr. Chaudhary explains.
“For men, overtraining may reduce testosterone levels, causing fatigue, decreased muscle mass, and a drop in libido. Chronic high cortisol can disrupt thyroid function and impact other metabolic processes, affecting overall health and wellbeing.”
Because muscles need time to repair and grow after workouts, too much exercise can cause chronic soreness, muscle fatigue, and a higher risk of injury. “Without enough rest, muscle growth and recovery are hindered, leading to reduced performance,” Dr. Chaudhary notes.
Heart Health Concerns
Dr. Mohamed Attia Metwally, an orthopedic surgery consultant at Medcare Royal Specialty Hospital, warned that excessive exercise could strain the heart, especially through dehydration, which affects heart rhythms and can lead to arrhythmia (abnormal heart rhythms).
Dr. Metwally also cautioned that high stress combined with intense exercise can worsen heart conditions in those with a genetic risk, cause electrolyte imbalances, and increase the likelihood of heart-related problems.
“You may notice decreased performance, motivation loss, mood swings, frequent injuries, a weakened immune system, and even heart palpitations as signs of overtraining,” Dr. Metwally added.
Risks of Exercise Addiction
Malini Subramaniam, a physiotherapist at Zulekha Hospital in Dubai, warned about exercise addiction, explaining that overtraining can lead to a reliance on strict diets, supplements, or even strong pain medications, alongside poor nutrition. “Mentally, over-exercising can trigger mood swings, anxiety, irritability, and trouble focusing,” she said, noting that constant fatigue, soreness, and sleep disturbances are signs of an overworked body.
“Excessive intense exercise leads to muscle fatigue, dehydration, and soreness from lactic acid buildup, which often needs extended recovery time. Severe injuries can make this recovery even harder,” Subramaniam warned.
Importance of Balance and Recovery
Experts advise aiming for at least 150 minutes of moderate exercise spread throughout the week, including rest days, to avoid strain on the heart and prevent injuries.
They also suggest varying workout intensity, as this helps prevent plateaus in progress and challenges the body in healthy ways.
“Most importantly, listen to your body’s signals,” Malini advised. “If you’re feeling fatigued or in discomfort, it’s best to lower the intensity or take a break.”
This balanced, mindful approach to fitness supports physical and mental wellbeing, creating a sustainable and enjoyable exercise routine.
