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Engaging in daily exercise sessions exceeding 60 minutes without rest days can result in a condition called 'overtraining syndrome'. This condition arises when the body poorly responds to excessive exercise, negatively impacting both physical and mental health, according to doctors. They explained that individuals suffering from overtraining syndrome often experience outcomes contrary to their expectations as their bodies struggle to manage the overwhelming demands and pressure.
Experts suggest aiming for at least 30 minutes of physical activity daily. With the return of the Dubai Fitness Challenge, the focus is on promoting a balanced approach to fitness and wellness. This initiative underscores that a daily 30-minute exercise commitment is optimal for health, emphasizing consistency over longer, strenuous workouts.
Commitment is key
Speaking to Khaleej Times, Dr. Rahul Chaudhary, head of cardiology at International Modern Hospital in Dubai, emphasized the importance of exercise for a healthier life, highlighting benefits such as improved heart health, weight control, and better mood. “To fully enjoy these benefits, it's crucial to stay committed and gradually increase your activity levels, starting with manageable 30-minute sessions of moderate exercise several times a week,” Dr. Chaudhary said, adding: “This approach minimizes the risk of injuries and fatigue that can occur with abrupt, intense workouts.”
Dr. Rahul Chaudhary
Dr. Chaudhary pointed out that in some cases, overtraining can lead to chronic stress, causing the body to retain fat, particularly around the abdomen, due to elevated cortisol levels. “Individuals who over-exercise may experience intense hunger or cravings, leading to overeating and counteracting their weight-loss efforts,” he added.
Impacts of overtraining
“For women, excessive exercise can result in irregular menstrual cycles or even amenorrhea (the absence of menstruation), a condition often linked to low estrogen levels,” he explained. He added: “For men, overtraining may decrease testosterone production, leading to fatigue, reduced muscle mass, and lowered libido. Chronic high cortisol levels can also disrupt thyroid function and other metabolic processes, adversely affecting overall health and wellbeing.”
Since muscles need time to repair and grow stronger after workouts, over-exercising can lead to chronic soreness, muscle fatigue, and a higher risk of injury. “Without adequate rest, muscle-building and recovery are compromised, resulting in a decline in performance,” noted Dr. Chaudhary.
Protecting heart health
Dr. Mohamed Attia Metwally, an orthopaedic surgery consultant at Medcare Royal Specialty Hospital, warned that excessive exercise could lead to heart issues, particularly through dehydration, which can impair heart function and cause arrhythmia (abnormal heart rhythms). He also cautioned that high-stress levels, combined with intense exercise, could exacerbate heart conditions in those with genetic predispositions, cause electrolyte imbalances, and increase the risk of heart issues. “You may notice decreased performance and motivation, mood swings, frequent injuries, weakened immune system, and even heart palpitations,” Dr. Metwally noted.
Dr. Mohamed Attia Metwally
Addiction risks
Physiotherapist Malini Subramaniam at Zulekha Hospital in Dubai expressed concerns about exercise addiction, explaining how over-exercising can lead to reliance on diet and supplements or strong pain medications and poor nutrition habits. “Mentally, it can trigger mood swings, anxiety, irritability, and difficulty concentrating,” she said, noting that constant fatigue, chronic soreness, and sleep disturbances may indicate an overworked body. “Prolonged intense exercise can result in significant muscle fatigue, dehydration, and soreness from lactic acid buildup, often requiring extended recovery periods that may last for weeks. Severe injuries can make recovery even more challenging,” she warned.
Malini Subramaniam
Balance and recovery
Experts recommend balancing exercise with heart health by aiming for at least 150 minutes of moderate activity spread throughout the week. This approach includes incorporating rest days to prevent injuries and reduce excessive strain on the heart. They also emphasize the importance of varying workout intensity, as this not only challenges the body in different ways but also helps prevent plateaus in progress. “Above all, remember to listen to your body's signals,” Malini advised. “If you experience fatigue or discomfort, don’t hesitate to scale back the intensity or take a break.” This mindful approach to fitness fosters both physical and mental wellbeing, ensuring a sustainable and enjoyable exercise routine.
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