Muscle Pain: What Happens When You Exercise Too Much?

Do not demand more from your body than it can provide. All the excess is harmful, so do not exercise too much. This is because it can cause pain in the muscles.
Muscle Pain: What Happens When You Exercise Too Much?

Although exercise is very important for your health, exercising too much can actually be counterproductive. You may encounter problems such as muscle pain if you do not rest enough.

When you integrate regular exercise into your daily routine, you will see that it provides great physical, mental and emotional benefits. However, if you abuse this activity or perform it too much, it can be detrimental to your health. Keep reading to find out what happens to your muscles when you exercise too much.

Recommendations for exercises

What exercises and number of repetitions you do always depends on your personal circumstances and abilities, whatever it is your age, lifestyle or any illnesses you may have.

For this reason, the World Health Organization  (WHO) recommends that adults do at least 150 minutes of moderate-intensity aerobic exercise per week. Otherwise, you can perform 75 minutes of high-intensity exercise per week to strengthen the most important muscle groups.

What happens to muscles when you exercise too much

A woman has muscle pain

Muscles are made up of soft and pliable tissue that allows for movement, stability and structure of bones and joints in the body. In addition, there are many different shapes and sizes of muscles that represent virtually half of a person’s body weight.

After exposing muscles to too much exercise, what is called delayed onset of muscle soreness, or DOMS, can show up. This is usually due to muscle contractions.

This often occurs in people who have not trained for a long time, or due to an experienced athlete’s sudden increase in the intensity or amount of training they perform.

What causes muscle pain?

Eccentric contractions are what happens when the muscle stretches at the same time as it contracts.

A clear example of this is when a person is used to running often on flat surfaces and they are jogging up a hill. The next day, this person will definitely have muscle pain because their body is used to training on a flat surface.

This pain is caused by micro-fractures in the muscles. In addition , it may seem like you are putting more strain on your muscles than usual due to you stretching and contracting them too much when you exercise too much. If you exercise too much, you risk damaging your muscles.

Possible injuries may include sprained or even torn muscles. For this reason, the intensity of your exercises must be appropriate and harmonious.

Furthermore, make sure that your exercises are safe and protective for your physical health.

Recommendations for the prevention of muscle pain

1. Do not ignore muscle pain

Lower the intensity of your workouts. This is the only way to keep your muscles healthy and make sure you do not risk injuring yourself.

If you continue to train at such a high intensity, your ligaments and joints will not be able to rest adequately. As a result , you increase your risk of a stretched or ruptured muscle.

2. Relieve muscle pain and rest if you exercise too much

Take a hot bath or enjoy the sauna in the gym. This will help relieve your pain and make your muscles relax. In addition, the heat will help eliminate toxins and release endorphins.

Do not forget to rest. This is important if you want the affected muscles to be able to recover.

Use cold and warm wraps if you exercise too much

Before beginning your physical activity, apply a cold compress to the area where you feel muscle pain.

Later, when you are done with your workout, get a heat wrap in the same spot to help the muscles relax.

In addition, you can also use gels or creams with soothing ingredients, which will be very useful for any discomfort.

4. Add a warm-up routine

To try to prevent muscle pain, make sure you always warm up before starting a workout. In addition, when you finish your workout, you need to stretch to relax your muscles.

When training a specific workout routine, increase the intensity little by little. It is also important to perform this exercise often.

This way, you will rarely suffer from muscle aches. It is very important to give your body enough time to adapt to greater demands.

5. Take care of yourself

Notebook, running shoes water bottle and apples

If you want to get in better shape and improve your emotional and mental health, always remember that it is important that you love, take care of and respect your body. Do this in the healthiest and safest way possible.

Do not demand more from your body than it can provide. All the excess is harmful, so do not exercise too much. Create a varied and complete training program. Your training sessions should last for at least 30 minutes a day, and adapt to your physical condition.

This way, you can gradually increase the intensity of your workout. As a result, you will be able to achieve the fitness goals you have set. In addition, you will successfully increase your strength, toning, flexibility and volume on your muscles as well as the endurance of your tendons and ligaments.

Exercising will not only improve your appearance in general. In addition, exercise is also very beneficial for your posture. You have more energy to do each and every one of your daily activities.

That said, do not forget to take care of your muscles : Do not exercise too much!

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