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Not in a good place right now

Sunday, March 10, 2013

I'm feeling depressed right now. Last night DH said something to me about exercising too much. I got upset with him because I felt like his was interfering with me trying to lose weight. We even argued a bit about it until he Googled over exercising. I have many of the symptoms of over-exercising. After breaking my leg I started out exercising just 20 - 30 minutes a day 3 - 4 days a week. Now I'm up to exercising around 2 hours per day 6 - 7 days per week. I've been having lots of troubles sleeping lately and thought it maybe I needed my thyroid medicine increased. Now it seems that my insomnia is due to the fact that I'm over exercising. I tend to be a perfectionist and I have been so desperate to get this weight off that I'm overdoing it. SIGH!! I've been so frustrated with trying to lose this weight. When I lived in Colorado when I needed / wanted to lose weight all I had to do was start exercising and not more than an hour at the very most! That was doing some sort of exercise for 30 minutes and walking the dogs. That was with them stopping to sniff every other yard or so! I am suppose to have my blood drawn to check my thyroid levels tomorrow and then see the doctor on Friday. Maybe it's because I'm in my 40's now that it's so much harder to lose weight. I plan on talking to her about it on Friday. Meanwhile I thought I'd post the symptoms over exercising in case anyone else may be over exercising too.

Here are the 10 ways your body will let you know if you're headed for exercise burnout.

1. Decreased performance. A drop in your workout performance is one of the earliest signs of overload, according to Jini Cicero, a conditioning specialist based in Los Angeles, Calif. Altered performance levels are often more apparent in endurance activities such as running, swimming and cycling, she says.

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2. Disinterest in exercise. A significant decrease in motivation or enjoyment of the activity can be a major sign of burnout, Cicero says. This more often occurs in weight lifters, sprinters or soccer players who are driven by speed and power.

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3. Mood changes. Depression, anger, confusion, anxiety and irritability are common when your body is overstressed physically. Those same stress hormones you release when you're emotionally stressed are also released when you're physically overloaded, Cicero explains.

4. Delayed recovery time. Persistent muscle soreness that lasts for hours or days after your workout is a sure sign you need more rest, according to Joseph Ciccone, a physical therapist at ColumbiaDoctors Eastside Sports Therapy in New York City.

5. Elevated resting heart rate. "When you put more stress on the heart, it has to work a lot harder," Ciccone says. An increase in your normal resting heart rate, say, from 50 beats per minute to 65 beats per minute, could indicate that you're placing excessive stress on your body.

6. Fatigue. Mental or physical grogginess is a hallmark sign of overtraining, says nutritional biochemist Shawn M. Talbott and author of Natural Solutions for Pain-Free Living, based on his research on over-stress patterns in professional athletes. "The knee-jerk reaction to sluggishness is to exercise for an energy boost, but it's a catch-22," he says. "Another workout might wake you up short-term, but you'll be worse off later on."

7. Insomnia. Being in a state of overload often comes with disrupted sleep patterns, so instead of getting that much-needed rest, Talbott says, "you become restless and can't fall asleep."

8. Diminished appetite. "A decrease in appetite can occur in the middle to later stages of overtraining, and goes hand in hand with feelings of fatigue and lack of motivation," says Stenstrup. By slowing down bodily processes like metabolism, the body attempts to force a reduction in its workload.

9. Fat gain. If you've lost weight but noticed an increase in body fat, you could be in the later stages of exercise overload. The body responds to prolonged stress by elevating levels of stress hormones, including cortisol, Stenstrup says. Over time this will lead to increased storage of adipose tissue, as well as inhibit steroid-like hormones that normally help increase muscle. A decrease in muscle mass can cause you to shed a few pounds, but this isn't a good thing since it means your body's less efficient at burning fat.

10. Weakened immune system. Don't try to push through that exercise funk, Talbott warns, "or you'll keep sliding down—to a weakened immune system, inflammation, and outright injury." Not a good thing. Prolonged overtraining can take weeks, even months, to recover from, and can put your health at risk. Chronic inflammation, for example, has been linked to diabetes, heart disease and cancer. Bottom line: Nurture your body and give it a much-deserved break when it needs to rest after that tough workout.

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Member Comments About This Blog Post
    I sympathise with your perfectionism -- I get it. Through therapy I've learned that showing up and getting a C+ or a B is so much better than a D or F. It doesn't have to be A+ or nothing. Thank you for sharing this, I'm sure it will help a lot of people! emoticon I hope you get it figured out so that you and your body are happy and getting a good night's rest!
    1897 days ago
    Your signs of overexercising are very interesting.

    I hope you are feeling better soon.
    1899 days ago
    I just saw your blog - don't know how I got unsubscribed?!?

    I'm so sorry you are feeling like this. I've been there, last summer. Pain and sleeping are the two things I've learned to listen to the most. Please pay attention to yourself.

    Good luck with the tests at the doctor's. I hope they get/keep your thyroid under control.
    1900 days ago
  • BLUEFISH1881
    Sorry you are feeling depressed. Do you monitor your heart rate?
    1900 days ago
    Hang in there. Thanks for sharing this information. It's very informative and helpful for many of us!
    1901 days ago
    emoticon for Blogging. Get your lab results and medical input... emoticon
    1901 days ago
    Hugs Cathy.
    Best to talk with your Doctor to find out what he/she thinks.
    Your doing wonderfully truly.
    1901 days ago
    Be careful with information found on the Internet. The best way to find out is to see your doctor.

    Hang in there because I know how exercising makes you feel good...

    1901 days ago
    Maybe just lighten up a bit, relax and enjoy rather than being on a mission?
    1901 days ago
  • JUSTME29
    Thanks for sharing. I hope your doctor has some advice for you on Friday.

    1901 days ago
    Our bodies stink sometimes don't they? If ONLY it was really as easy as "calories in vs calories out." Listen to your body. I know it can be scary taking a day or two off but they say apparently you need to consider a recovery week every 3-4 months. I think we're going to start following that rule because we have a tendency to overtrain...hence my injury. *rolling eyes*
    1901 days ago
    Thanks for sharing that with us Cathy. I think there is some really important information there.

    I'm sorry you are feeling depressed. I've been having a hard time the last week or so too. Hang in there my friend, I hope things improve soon!
    1901 days ago
    1901 days ago
    1901 days ago
    You know as women we beat ourselves up when it comes to our weight, we want to be everything to everyone and we forget about ourselves. There's a reason your husband married you and it wasn't because of you being a certain size it was because he fell in love with the inner you, no matter what the package was on the outside it's your heart he fell for and so he see's you exercising like crazy and I'm sure he's loved you no matter what size you were or are now. We're the ones that put pressure on ourselves.
    I think he was telling you out of love that he didn't want anything to happen to you cause of over exercising, after all he loves you no matter what!
    I think you should be grateful that you have a husband that is telling you not to exercise so much so you won't get sick or hurt yourself , then one that tells you to exercise more!
    Your hubby should get a big hug and maybe a "I'm sorry" from you and tell him thank you for caring enough to bring it to my attention that I was doing way too much...
    What he said was said out of love! emoticon

    1901 days ago
  • BARBIE176
    emoticon you are feeling depressed. Thank you for posting the information about over-exercising though. FYI I have an extreme problem with losing weight also. I am pretty sure it is the result of some of my meds, but they are not meds that I really should or want to stop taking. I will be interested to learn what your doctor has to say when you discuss this with him/her. emoticon emoticon
    1901 days ago
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