Excess Exercise Can Cause Weight Gain

Exercising for more than 60 minutes daily without rest can result in 'overtraining syndrome', a condition where excessive exercise adversely affects both physical and mental health, according to doctors.

Those suffering from overtraining syndrome may find that they experience results contrary to their expectations, as their bodies struggle to handle the intense demands.

Experts suggest engaging in at least 30 minutes of exercise each day.

The Dubai Fitness Challenge aims to foster a balanced approach to fitness, promoting a consistent 30-minute daily routine over extended and exhausting workouts.

Consistency is Essential

Dr. Rahul Chaudhary, head of cardiology at International Modern Hospital in Dubai, underscored the value of exercise for better health, including benefits such as improved heart health, weight management, and mood enhancement.

“To fully reap these benefits, it’s crucial to commit and gradually increase activity levels, starting with manageable 30-minute sessions of moderate exercise several times a week,” Dr. Chaudhary advised. "This method minimizes the risk of injuries and fatigue associated with sudden, intense workouts."

Dr. Chaudhary noted that overtraining can sometimes cause chronic stress, leading the body to retain abdominal fat due to increased cortisol levels.

"Over-exercising may lead to intense hunger, causing overeating and undermining weight-loss goals," he stated.

Effects of Overtraining

"For women, excessive physical activity can disrupt menstrual cycles or cause amenorrhea (absence of menstruation), often due to low estrogen levels," he explained.

"For men, overtraining might lower testosterone levels, resulting in fatigue, muscle loss, and reduced libido. High cortisol levels may also interfere with thyroid function and other metabolic processes, negatively impacting overall health and wellness."

Muscles need recovery time to repair and strengthen after workouts, so over-exercising can result in persistent soreness and a heightened risk of injury.

"Without sufficient rest, muscle growth and recovery are hindered, reducing performance," Dr. Chaudhary pointed out.

Maintaining Heart Health

Dr. Mohamed Attia Metwally, an orthopedic surgery consultant at Medcare Royal Specialty Hospital, cautioned that excessive exercise could pose heart risks, particularly through dehydration, which may impair heart function and cause arrhythmias (irregular heart rhythms).

He warned that high stress levels combined with intense exercise could exacerbate heart conditions in genetically predisposed individuals, cause electrolyte imbalances, and increase heart-related risks.

"You might notice decreased performance and motivation, mood fluctuations, frequent injuries, a weakened immune system, and even heart palpitations," Dr. Metwally remarked.

Risk of Addiction

Physiotherapist Malini Subramaniam at Zulekha Hospital in Dubai expressed concern about exercise addiction, highlighting how over-exercising can lead to reliance on diets, supplements, or strong pain medication, and poor nutritional habits.

"Mentally, it can induce mood swings, anxiety, irritability, and concentration difficulties," she noted, mentioning that ongoing fatigue, persistent soreness, and sleep issues may indicate an overtaxed body.

“Extended periods of intense exercise can result in significant muscle fatigue, dehydration, and lactic acid build-up, necessitating lengthy recovery times—sometimes weeks. Severe injuries complicate recovery further,” she cautioned.

Finding Balance and Allowing Recovery

Experts advise balancing exercise with heart health by aiming for at least 150 minutes of moderate activity weekly. This includes taking rest days to avoid injuries and excessive heart strain.

They also stress the importance of varying workout intensity to challenge the body in different ways and avoid progress plateaus.

"Importantly, pay attention to your body’s signals," Malini recommended. "If you feel fatigued or uncomfortable, don't hesitate to reduce the intensity or take a break."

Adopting this mindful approach to fitness supports both physical and mental well-being, ensuring a sustainable and enjoyable exercise regimen.

Source: khaleejtimes

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.