Ill Effects of Vigorous Workouts

Livewell: Health Insurance & Wellness Blogs | Max Bupa


03 December 2019


Want to be healthy and live longer? Well, the obvious answer to that is: Yes. So, how does one go about ensuring both? Exercise. It is a proven fact that exercise or the lack of is the answer to almost all of your health issues. Everyone knows that physical exercise is good and should be done regularly, and with exercise, one can avoid a wide array of health problems. Nevertheless, not many are aware of the fact that over-exercise can make you fall sick. So, how does one determine how much is too much?



The side effects of exercise depend on your health and the levels of physical activity that you perform. While exercising controls weight gain, combats ill-health conditions and diseases, at the same time improving mood and boosting energy, if done in excess it can have a detrimental effect on your overall well-being. There are plenty of experts who encourage vigorous training. That’s good advice for professional athletes who train for events and do this for a living, but you should know your limits and not push yourself beyond a point. It is also important to understand in some cases extreme exercises may permanently damage your heart as well.

The level of exertion should only be enough to raise the heart rate to 120 beats a minute or higher. The good way to calculate your maximum heart rate is to subtract your age from 220. For example, if you're 35 years old, subtract 35 from 220 to get a maximum heart rate of 185. This is the maximum number of times your heart should beat per minute during exercise.


Vigorous Workouts can lead to:


  • Muscle cramps and sores as short term damage
  • Damage to tendons, bones, ligaments, and cartilage
  • Heart issues
  • Sleep problems or insomnia
  • Loss of Appetite
  • Irritability and depression
  • Fatigue and headaches
  • Lassitude or Lack of motivation
  • Muscle destruction and loss of muscle mass
Tips on avoiding over exercise
  • An hour a day is what doctors advise as a healthy amount of exercise. If you are exercising more than that, you may be overstraining yourself. Listen to your body – if you are too exhausted and don’t have the energy to work out, STOP!
  • Do fewer repetitions with lighter weights
  • Increase your recovery time
  • Drink plenty of water and keep yourself hydrated constantly
  • Provide your body with the fuel it needs in the form of protein, carbohydrates, and good fats
  • Irritability and depression
  • Fatigue and headaches
  • Lassitude or Lack of motivation
  • Muscle destruction and loss of muscle mass

While working out, keep your age and overall health into consideration. Extreme exercise regimes are not suitable for everyone, and exercising should not be categorized as only vigorous activity. Taking a stroll or even gardening are regarded as healthy activities that have long-term benefits for your well-being.


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