4 signs that you need a break from exercise

Certainly, for many people, exercise is more than just a habit for better health. It’s a way to unwind, a method to improve our mood, gain more strength, and boost our sense of well-being. But have you been overdoing it lately? Intense daily workouts, day after day, or even excessive intensity can push the body to its limits.

When Exercise Puts a Strain on the Body

According to experts, overexertion occurs when the intensity of exercise exceeds what the body can naturally handle without having to «activate» the protective reflexes of the body’s fascia. This can lead to a range of conditions, from mild and transient to chronic and severe.

When physical stress isn't balanced by adequate rest, injuries and tissue damage can result. Whether you’re lifting heavy weights or training for a triathlon, there are many signs that may indicate you’re overtraining.

Here are the four most important things you should keep in mind, along with practical information on what you can do to help your body recover.

Burning pains

A burning pain (more intense than what you usually feel when lifting a heavy weight) could be a sign of possible muscle strain. Any painful burning sensation or pain that doesn’t subside with rest «could lead to tendinitis, or worse, an actual muscle tear,» experts say.

Quick fix: To fix this, experts recommend stopping immediately as soon as you start to feel strain. Whether in your joints or muscles, intense, piercing pain is your body’s way of telling you that the activity may be too strenuous.

Excessive sweating

Excessive sweating during your workout, unusually red cheeks, or a generally red face combined with poor coordination, may all be possible signs of heat exhaustion.

Quick fix: If you notice any of the above, stop exercising and drink enough water to rehydrate. Lie down with a cold pack or compress on your forehead and/or the back of your neck to help your body lower its temperature more quickly. Replenishing the fluids you lost during exercise is essential for your body to begin the recovery process.

Muscle cramps

When there is an excessive buildup of lactic acid in your muscles, it can reduce the tissues’ ability to contract, leading to fatigue and a feeling of heaviness in the limbs. Lactic acid buildup is a result of high-intensity exercise and occurs when there isn’t enough oxygen in the muscles to break down lactic acid. It’s the body’s way of telling us that it can no longer physically continue exercising.

Quick fix: Finish your workout soon and don’t forget to do some gentle stretching exercises to help your muscles recover more easily. Take a break from exercising for a few days until the cramps or pain subside.

Mood Swings

When there is too much lactic acid in the body, it can cause a metabolic imbalance, which can negatively affect mood, appetite, and even digestion, «leading to poor gastrointestinal function and poor food digestion,» experts say.

Quick fix: The best thing you can do when you're not feeling well is to prioritize rest, lie down, and enjoy a low-key activity, such as watching your favorite TV show.

Experts recommend making the most of your recovery time by applying ice to any part of the body that hurts after exercise and massaging sore muscles to improve blood flow.