Advantages and Disadvantages Of Being Exhausted In Every Workout
Exercise provides a wide range of benefits to the body. It can significantly help lower the risk of chronic diseases, maintain you in the healthy weight range, and improve your overall mental and physical health. Other benefits include increased productivity, improved sleep, reduced stress, greater heart health, and enhanced immune system support. With these benefits, many people spend long hours in commercial or home gyms in order to perform various exercises. However, there are those that are so into exercising that they get really exhausted after every workout. Hence, this article will give you an insight on what are the possible advantages and disadvantages of being exhausted in every workout.
Advantages of Exercising Till You Are Exhausted
Adults are recommended by the American Heart Association to perform moderate-intensity aerobic exercise about 150 minutes per week, intensive aerobic exercise of about 75 minutes per week, or a combination of these two that are spread evenly throughout the week. Studies have shown that these intensity and length of physical activity can promote better overall health and well-being. With that, the benefits of regular exercise extend to every part of your life and overall well-being. Hence, many people really allocate few hours everyday and really get exhausted just to exercise so that they can reap the benefits which include:
- Boosts The Mental Health
Exercising to the point that you are exhausted can help in boosting your mood, motivation, and even your energy levels. Because after a vigorous exercise, you feel like you have achieved something significant for the day, hence it gives you a sense of satisfaction and accomplishment. With that, because you feel more productive for the day, it reduces the feeling of overall stress which then results in being more relaxed, more confident, and even better quality of sleep. In addition to that, being exhausted after an exercise also boosts cognitive function and aids in clearing your mind, which helps you develop mindfulness.
- Helps Manage Health Conditions
Exercising can help reduce the risk of chronic illnesses and even help in managing a wide range of health conditions including cardiovascular disease, type 2 diabetes, high blood pressure, metabolic syndrome, cancer, arthritis, falls, depression, anxiety, and stress. Reduction of acquiring these conditions are more significant if you make sure that you exercise properly, regularly, and exhaustively. Furthermore, if you are exhausted after a workout, studies show that you burn more calories, which is very helpful if you are trying to lose some extra pounds. In addition to that, studies also show that it encourages weight loss, while also preventing regaining the weight you have lost in the process.
- Motivates You More
Setting goals and sticking to a plan to meet them helps you develop drive, discipline, and determination that naturally carries over into other areas of your life. Working out every day is fine if you’re working toward weight loss goals or completing a challenge that involves a daily workout. Get creative with the ways you can get up and get moving. Pay attention to or record how much time you spend sitting on a daily or weekly basis. Do what it takes to reduce this time. Consider the following:
Work at a standing desk.
Get off the train a few stops early and walk the rest of the way.
Replace sedentary, passive pursuits with active projects or activities.
When you do sit for extended periods, get up for at least 5 minutes of every hour. Walk briskly, jog in place, or do standing exercises, such as jumping jacks, lunges, or arm circles.
This ability to deal with discomfort – or become comfortable being uncomfortable – will do a lot more for you than just help you build muscle and perform better.
It builds mental toughness… and this is invaluable.
When you’re able to enter a situation where you feel uncomfortable, and stay focused and present instead of feeling sorry for yourself and quitting, you become stronger and more confident. You build trust in yourself and your ability to accomplish difficult tasks that most people wouldn’t be able to.
This could mean anything from staying alive in a hypothetical life-threatening situation like being lost in the wilderness or held captive, to staying focused in a high pressure business or social setting like a interviewing for a new job or approaching a cute girl.
Keep these less-obvious benefits in mind when you feel like bitching out and taking the easy route at the gym. Giving in and giving up will only train your mind to be weak in other areas of your life as well.
Let’s take a closer look at physical “burnout,” or overtraining syndrome (OTS), and some of its associated health consequences.
Exercise volume starts as a dose-response relationship, with increased exposure leading to more health benefits. However, a tipping point exists, beyond which too much exercise is more detrimental than beneficial. This tipping point can be reached with either too much exercise without proper recovery or chronic underfueling.
OTS is a maladaptive response to training, and represents an imbalance between training and recovery. As mentioned, it’s akin to physical “burnout.” Those who have a stressful occupation—such as a physician—and engage in intensive training are at high risk for OTS.
Importantly, people who overtrain often feel guilty or anxious if they are not exercising. Thus, these individuals may continue to exercise even if they are sick or injured, which can be absolutely detrimental to health. Some people with OTS may even skip work or social events to exercise.
Adverse health effects linked to OTS
Hormonal dysfunction. Overtraining exerts a negative effect on the stress hormones cortisol and epinephrine. This hormonal imbalance can lead to emotional lability, trouble with concentration, bouts of irritability, depression, and difficulty with sleep.
Anorexia. Hormone imbalance also impacts hunger and satiety processes in the body. Although increased exercise should boost hunger, excess exercise can do the opposite. Consequently, weight loss can become a serious issue in those who overtrain.
Rhabdomyolysis. Some degree of rhabdomyolysis may be expected with certain types of very intense exercise. But, with OTS, high levels of rhabdomyolysis can lead to renal failure.
Impaired metabolism. Low-energy availability over a long period of time can negatively affect various organ systems and lead to iron deficiency anemia, low testosterone levels in men, and low bone density.
Poor immunity. Overtraining can wear down the immune system, making it harder to stave off infections like upper respiratory infections.
Increased cardiovascular stress. With overtraining, even simple workouts become more effortful. Specifically, baseline heart rate rises in those who experience OTS, and it can be difficult for heart rate to return to normal after exercising, with longer periods of rest needed.
Decreased performance. One of the cardinal signs of overtraining is decreased athletic performance, regardless of increased training intensity or volume. This performance decrease can be related to impaired agility, slower reaction times, reduced running speeds, and decreased strength/endurance. To boot, overtraining can lead to loss of motivation.
Fatigue. Excessive fatigue accretes in your system when you don’t have time to properly recover from continual exercise and refuel. Moreover, if you’re exercising too much and constantly expending calories, “low energy availability” can result, which is due to the body depleting its own energy stores.
Chronic injury. Muscle and joint overutilization eventually lead to full-time aches and pains. If these injuries persist for more than 2 weeks, as can happen with OTS, the injury may be substantial and warrant medical attention.
No diagnostic test exists for OTS per se, and suspicion is based on history and symptoms. If you suspect OTS, take a break for a week or two and see if you still have signs and symptoms. Treatment options for compulsive overtraining and associated eating disorders include cognitive-behavioral therapy, antidepressant drugs, and support groups.