You’ve decided to commit to a regular exercise routine. Yay! To get motivated, read about the 7 Surprising Benefits of Exercise, from improving your longevity and gut health to elevating your mood and reducing stress.

Not to be a bummer, but as with everything, there are negatives to take into consideration too. So, before you begin your fitness journey with all guns blazing, let's look at what you should consider when you're getting into shape and the negative aspects of exercise.

 

On Your Mark, Get Set Go!

The first thing to consider when getting into shape is your current fitness baseline. Don't dive into intense workout sessions without consulting a trusted healthcare professional and identifying any health conditions that require special attention.

It's also important to set realistic goals for yourself. Rome wasn’t built in a day, after all. Keep in mind that results may not happen overnight. It's essential to be consistent with your exercise routine to see progress. Head to Tips For Staying Motivated After You Set a Goal to set yourself up for success.

Next up, selecting an exercise routine you enjoy is critical. It's a no-brainer that you're more likely to stick to an exercise routine that you like, which increases the likelihood of developing a long-term habit.

Look for an activity that you find enjoyable, whether it's yoga, cycling, weightlifting, or any other exercise that you're curious to try out. Pro Tip: Grab an exercise partner who will keep you accountable.

 

Potential Hazards of Exercise

On the downside, all workouts come with some negative side effects. Intense exercise, such as HiiT, can lead to increased levels of cortisol, commonly known as the "stress hormone." Your body releases cortisol in response to stress and physical exertion, which impacts your mental and physical health significantly.

Dubbed “overtraining syndrome,” extended high cortisol levels may lead to chronic fatigue, changes in mood, sleep issues, feelings of anxiety, and a repressed immune system.

What are the other signs of overexercising or pushing yourself too hard? You may not be eating enough to sustain your new routine. Those epic HiiT workouts may also lead to sprains, tendonitis, shin splits, stress fractures, and even full-blown injuries such as chronic back pain. Workout injuries might derail your fitness journey, and the worst-case scenario is that it may keep you from exercising again ever again.

Overdoing it can also lead to weight gain. Wait…what? Yep, you read that right. Exercising too much without resting enough in between can lead to low testosterone and high levels of cortisol. These hormonal changes are also linked to loss of muscle tissue and excess belly fat.

According to Healthline.com, it's best to schedule regular rest days after long or demanding workouts. Take a break from targeting a muscle group for 1 or 2 days if you do weight or resistance training. At the same time, don’t allow for too much time to lapse between workout sessions.

 

Eating for Your New Fitness Routine

Another thing to think about when getting into shape is to ensure that exercise isn't the only aspect of your fitness routine. Eating a balanced diet plays a crucial role in shaping your body and improving your health. It's essential to incorporate healthy eating habits alongside your exercise routine to achieve optimal results and stay energized.

Avoid crash diets, weight-loss supplements, and depriving yourself of essential nutrients because losing weight quickly can be detrimental to overall health in the long run. Additionally, your gut health can suffer. Read Why Your Gut Hates Fad Diets here.

 

The Takeaway

While getting into shape, it's essential to approach exercise in a manner that works well for you, keep attainable goals, and ensure that you don't overdo it. Overexertion can result in harm to your health and cause more harm than good. It's also crucial to pay close attention to any health issues you may have, including any pre-existing medical conditions.

Remember that good nutrition and a healthy lifestyle are just as crucial as exercising and should always be factored into your overall fitness routine.

For the 411 on health trends and more, visit our blog page. Looking for more support in your health and wellness journey? When it comes to digestive health, Zenwise® has got you covered. Contact our Customer Service Team, who can answer your questions seven days a week at support@zenwise.com or M-F from 9 a.m. to 5 p.m. at (800) 940-1972.

1 13 Signs of Overtraining and What to Do About It

https://www.healthline.com/health/signs-of-overtraining

2 Are Rest Days Important for Exercise?https://www.healthline.com/health/exercise-fitness/rest-day