A good workout can leave you feeling refreshed and invigorated. It uplifts your mood and has both physical and mental benefits. According to experts, you should exercise for at least 75 minutes every week if you opt for a high-intensity workout or 150 minutes for medium-intensity workouts.¹
You should also engage in activities that are supposed to strengthen your muscles at least 2 days a week. However, it’s important to engage in an exercise routine that your body can handle to avoid sustaining injuries.
Are You Experiencing These Fitness Red Flags?
Some of the signs of a good workout include labored breathing, burning muscles, and profuse sweating. They could also signal that you’re overstretching your muscles. The key to identifying when you should tone it down is listening to your body. Overdoing a workout is highly dangerous, which is why you should exercise caution.
It’s okay to get out of your comfort zone once in a while when you’re working out. But when do you know when you should stop? Watch out for the following fitness red flags!
Dizziness and Lightheadedness
Feeling lightheaded after a workout session is a common occurrence and is often brought about by mild dehydration. There are instances, however when it’s a sign of a serious underlying problem.
Overexertion is one of the main causes of dizziness after a workout. Research shows that more than 36% of all injuries in workout facilities come from overexertion.² This is often accompanied by nausea, shortness of breath, and thirst.
Dizziness can also be caused by dehydration, low blood pressure, continuous use of motion machines, and low blood sugar. In some cases, it’s an indication of heart arrhythmia. The best ways of dealing with lightheadedness include hydrating, resting, eating, and eating. You should also refrain from increasing the intensity of your workout at once.
If the feeling doesn’t subside, you should seek medical attention.
Consistent Muscle Cramps or Tightness
Muscle cramps are often caused by intensity overload, heatstroke, or dehydration. They are especially common when your muscles are fatigued. Most of the time, the cramps go away on their own.
If they become persistent, you should check out recovery modalities such as cryotherapy, percussion therapy, and compression therapy. They have been known to alleviate pain and accelerate recovery.
Pay close attention to the degree of the muscle cramps and how long they last. If they are minor enough that you can continue with your workout, there’s no cause for concern. If the cramps, however, stop you in your tracks and linger throughout your workout, you shouldn’t ignore them.
This is a sign that you are over-exerting your muscles or trying to accomplish too much within a short period of time. Stay hydrated and try to reduce the intensity of your workout sessions.
Shaky Muscles
Tough workouts are often accompanied by shaky muscles, especially if there’s heavy lifting involved. Most of the time, the quivering is usually mild and does not impact your exercises.
Shaky muscles are caused by dehydration or muscle fatigue. They also occur if you hold your muscles in one position for a long time, e.g., when you’re doing planks.
If you experience severe muscle shakes that you can’t continue with your workout, you should take a break. You can also avoid shaky muscles by staying hydrated, steering off caffeine, and refueling immediately after your workout.
While most of the time, this is not an indication of something serious, if it’s accompanied by fainting, dizziness, seizures, or breathing difficulties, you should seek medical attention.
Too Much Pain in Your Lower Back
Lower back pain during workouts is never a good sign. It’s sometimes caused by poor form, but in some instances, it could be a sign of torn muscles and ligaments. This usually occurs when you push your limits.
Most of the time, lower back pain goes away with sufficient rest. If you, however, experience mobility issues, be sure to seek medical attention.
Pay Attention to the Above Fitness Red Flags During Your Workouts
Workouts should improve your body functions without causing you harm. If you experience any of the above symptoms, it is possible that you’re overstretching yourself. In rare instances, some of these issues might indicate underlying conditions such as low blood sugar or low blood pressure.
Links to Sources Used
- Exercise – https://www.nhs.uk/live-well/exercise/
- The causes of injuries sustained at fitness facilities presenting to Victorian emergency departments – https://www.ncbi.nlm.nih.gov
