What happens to the body when you overexert your muscles? Does it have long-term health consequences? Can they be prevented? These and other questions are asked by people who like to exercise often to look and feel good.
Regular exercise is highly recommended for both physical and mental health. However, when we incorporate regular exercise into our daily routine excessively, regardless of gender, age, lifestyle, physical condition and other factors, instead of getting benefits, we get everything we need.
The World Health Organization (WHO) recommends adults to practice at least 150 minutes of moderate-intensity aerobic physical activity per week. If not, they can do 75 minutes of high intensity each week to strengthen large muscle groups.
For this recommendation to provide benefits, in addition to the support of a professional trainer and doctor, the characteristics of the body and the previously mentioned factors (age, gender, lifestyle, etc.) must be taken into account.
What happens when you overload your muscles?
Muscles are tissue that contracts and is soft, allowing movement, the stability and structure of the bones and joints of the body. In addition, they come in different shapes and sizes, accounting for practically half the weight.
After overexerting the muscles, so-called delayed muscle soreness (DOMS) occurs in the body. It is generated by eccentric muscle contractions.
Frequently occurs in people who do not have previous training or when the exercises of regular athletes are considerably increased and intensified.
What causes this muscle pain?
Eccentric contractions are produced when the muscle stiffenswhile stretching. A clear example of this is what happens when a person is used to running, but jogs up a hill. The next day you will have sore muscles, because your body is used to exercising on a flat surface.
These pains are caused by muscle microtears. They appear when greater than usual resistance is placed on the muscle by excessively stretching or contracting it when we exercise.
If you overexert your muscles you can cause them to get injured, such as breaks and even distortions. For this reason it is necessary to achieve a harmony between the intensity of the exercises and to ensure that the training is safe for physical integrity.
Recommendations to avoid muscle pain
To avoid muscle pain caused by overexertion or overtraining, follow the following recommendations that we will indicate.
1. Don’t ignore the pain
Decrease the intensity of your workouts. Only then will you let the muscle heal and you will not be exposed to further injuries.
- If you don’t slow down, your ligaments and joints won’t get enough rest. By doing this, you will increase the risk of cracks or tears.
2. Relieve pain and rest
Take a hot bath or enjoy a sauna to help you relieve muscle pain and relax your muscles. Furthermore, the heat given off by the water eliminates toxins and releases endorphins.
- Also, don’t forget the breaks, as it is essential that the affected muscles can recover quickly.
3. Cold and hot
Before starting physical activity, put a cold compress on the spot where you feel muscle pain. Then, when you finish your routine, put on a warm one that will help relax the area in question.
Apart from this, you can also use gels or creams with soothing ingredients which will be very helpful for the discomfort.
4. Warm up routines
To try and avoid these body aches have a warm-up routine before starting your workout routines. Also, at the end of them, do stretches to relax your muscles.
When you go to practice an exercise routine, gradually increase the intensity. It is essential that you exercise frequently.
With this methodology, there will be few occasions when you will suffer from muscle pain. It is very important to give the body time to adjust to increased demands..
People who exercise consistently are less likely to suffer non-communicable diseases (NCD), which account for 70% of deaths worldwide.
5. Take care of yourself
If you want to have a better physical, emotional and mental quality of life, always keep in mind that it is essential to love, take care of and respect your body. All in the healthiest and safest way possible.
Do not demand more from the body than it can give. Anything in excess is harmful, so don’t overwork your muscles. Establish a varied and comprehensive training program. This should last at least 30 minutes a day and be adapted to the physical conditions.
This way, the intensity of the exercises will gradually increase. This way you will achieve the body goal you set for yourself. In addition, you will increase the strength, tone, oxygenation, flexibility and volume of your muscles, as well as the strength of your ligaments and tendons.
Exercising your body will not only improve your overall appearance but will also benefit your body posture.. It will give you more energy to develop and carry out each of the activities. Of course, take care of overexerting your muscles.
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