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Hindustan Times
10-08-2025
- Health
- Hindustan Times
Are you overdoing workouts at gym? Know the risks of overtraining syndrome, bone and muscle damage
Social media has a variety of fitness-related recommendations, including workout suggestions, motivational mantras to keep pushing for gains, and intense tips promising drastic results in weeks or months. This may prompt gym-goers to go all in, working out intensively. But this all-intensive, aggressive approach to working out may put too much strain on your health, inviting injuries, burnout, and long-term damage. Overtraining at the gym has many potential risks. This requires one to be cautious of unsupervised workouts.(Shutterstock) ALSO READ: Cardiologist reveals why people in 30s, 40s are collapsing during workouts: Treadmill isn't the enemy but… HT Lifestyle reached out to experts to get an understanding of the serious injury risks that can happen from overdoing workouts and how an unsupervised, high-intensity approach can harm your body in the long run. From joint pain to muscle inflammation, there are big health risks if you keep working out without any healthy breaks.(Shutterstock) 1. Overtraining syndrome One of the major concerns of overdoing workouts and pushing beyond physical limits at the gym is overtraining syndrome. Dr Mayank Vijayvargiya, Consultant, Orthopaedics, Joint Replacement, Complex Trauma and Reconstruction, P. D. Hinduja Hospital and Medical Research Centre, Mahim, addressed the risk of overtraining syndrome and explained that it happens when the body does not get sufficient rest and recovery. It increases injury risk. He also quoted the findings from a 2020 study. He said, "There is also something called Overtraining Syndrome. It's what happens when your body doesn't get enough time to rest and recover. It can mess with your sleep, make you feel constantly tired, and even lower your immunity. A study from 2020 in Frontiers in Physiology found that intense training, especially in people who are new to it, can throw off your hormones and can put strain on your heart. Speaking about unsupervised exercise, Dr Vijayvargiya cautioned against the risk of conditions such as tendonitis, muscle strains, joint pain, and even stress fractures occurring more frequently than most people realise. 2. Hurts bone and muscle health Going overboard with your workouts also has serious bone and muscle risks. Dr Abhijit Agashe, Consultant Orthopaedic & Joint Replacement Surgeon, Sahyadri Super Speciality Hospital, Hadapsar, Pune, highlighted these as the two most vulnerable areas, often bearing the brunt of overtraining through injuries like stress fractures, tendonitis, and joint strain. Overtraining disturbs the remodelling process in bone tissue. He explained this process, 'Old bone tissue is constantly being replaced by new bone tissue in a process known as remodelling. By promoting bone strength, physical activity is essential to this process. Overtraining, especially during high-impact activities, can disrupt this bone remodelling process and result in stress fractures from repetitive strain.' Dr Agashe also emphasised the heightened risk of osteoporosis from overtraining. It is a condition where bones weaken and become fragile, especially when the body lacks adequate rest and essential nutrients like calcium and vitamin D. It is a very big concern that overtraining puts a lot of pressure on the body's core support system, the bones and muscles that keep us moving. With intense workouts, recovery is sidelined, which in turn leads to many problems. Further describing the joint and muscle concerns, he opined, 'Excessive exercise without enough recovery puts strain on muscles and joints, leading to injuries like tendinitis, which is inflammation of the tendons (connecting muscles to bones), often affecting areas like the shoulder, knee, or elbow. Bursitis, inflammation of the fluid-filled sacs around joints, can also occur, causing pain and swelling, particularly in the hips, shoulders, and knees.' How can you reduce injury risks? Always do exercises under the guidance of a trainer.(Shutterstock) 1. Personalised workout plan needed The first step towards a healthy workout is understanding that you can't follow every cookie-cutter plan you see on social media. Dr Vijayvargiya drew attention to the importance of a personalised workout plan, as everyone is different, from age to fitness level. What may be appropriate for one may be disastrous for another. He also recommended keeping a gradual pace and said, 'Start slow. Focus on how your body feels. Don't skip the rest days. Warm up, cool down, and most importantly, listen to your body. If you can, speak to a certified trainer or a physiotherapist. They can help you build a plan, that actually works for you the best.' 2. Avoid poor form and techniques Having the correct posture prevents injuries and protects the body. Dr Abhijit Agashe emphasised the importance of maintaining proper posture, especially when lifting heavy weights or during high-impact exercise, as poor posture may cause herniated discs, resulting in pain and nerve compression. Dr Agashe further identified the issues linked to common exercises like squat and lunge, and noted, 'Poor alignment in loading movements like squat or lunge may lead to excessive loading on the knee joint and ankle joint, increasing risks of sprains, tears, and ligament injuries.' The motivational mantras you see on social media feeds urging you to push through discomfort sound inspiring, but in reality, they can be misleading and even dangerous, as he noted, "Pushing through injury-prone pain can increase the risk of developing tendinitis, stress fractures, and other muscle imbalances, where some muscle groups are over-activated while others are neglected causing excess load on joints, leading to discomfort.' 3. Ensure rest So your intense grind will only backfire if you don't give your body the downtime it needs after the workout. Taking rest is not a sign of weakness. In reality, it is where the real progress happens. Dr Agashe zeroed in on the value of sleep, low-impact activities, and stated, "Without adequate rest, the risk of injury increases, and the body may not recover properly between workouts. Sleep helps repair muscles and bones by releasing growth hormones, while active recovery through low-impact activities like walking, swimming, or yoga aids circulation and flexibility without adding strain.' While it is good to be motivated enough to hit the gym every day, it is important to understand the pace and be aware of your body's limits, too. As the experts suggested, the guidance of a trainer helps you work out safely. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Time of India
16-06-2025
- Time of India
Plane crash, Israel-Iran war hit travel operators in state
Ranchi: The June 12 London-bound Air India flight crash in Ahmedabad and the closure of Iranian airspace amid tensions between Israel and Iran have resulted in trip cancellations of both domestic and international destinations, especially Europe, impacting travel agents and tour operators. Speaking to TOI, tour operator Mayank Vijayvargiya said, "We have incurred heavy financial loss in the past few days as many travellers cancelled their trips. The plane accident in Ahmedabad have instilled fear of flying in people and skyrocketing air fare due to the tension between Israel and Iran worsened the situation. Flights between the West and India take a longer route following the closure of Iranian airspace. As flight durations have increased, so have the airfares, making trips costlier and beyond the reach of most." At least five groups of prospective customers were in talks with Mayank, planning travel to Germany and France. They now refuse to take the trips. "I have incurred financial loss of several lakhs. While some airlines make a halt at Qatar, many are taking a detour through Egypt and Greece to reach European nations, increasing the flight duration by up to 90 minutes. Increased flying hours mean higher operational costs as aircraft have to burn more fuel. This ups the price of tickets," he added. Another tour operator, Joy Masroor, said, "The viral visuals of the Ahmedabad flight crash have impacted the minds of prospective travellers. At least 40-50 travel groups, both to domestic and international travel destinations like Dubai and Singapore have cancelled trips. Many have also cancelled their trips as the flights scheduled were operated by Boeing, the flight model involved in the Ahmedabad accident. " "This year has been challenging for us. Right from the Pahalgam attack in April, to the tensions between India and Pakistan in May, and now the dual dilemma of Ahmedabad and Iran has hit our business," he lamented. Meanwhile, no major change in passenger footfall has been witnessed at the Birsa Munda Airport in Ranchi. Most tickets are being booked by officials, businessmen, and students, sources said. A student travelling from the state capital to Bangalore for engineering degree on Monday, Aditya Shekhar, said, "I was really scared when my flight from Ranchi to Bangalore today was hit by turbulences. I had to opt for flight as my admission is due on Tuesday. Luckily, I landed safely in Bangalore."
Time of India
11-05-2025
- Time of India
Tour operators incur loss amid Indo-Pak tension
1 2 Ranchi: Tour operators in Ranchi are grappling with significant losses in their businesses as travellers in the city are cancelling their trips to various popular summer destinations across India and abroad though a temporary ceasefire has been called between India and Pakistan following days of Operation tour operators said the closure of most of the Indian airports due to the escalating tensions with Pakistan, has been a major reason behind the cancellations by the travellers. While, the avoidance of Pakistan's airspace by international flights since the escalation of the situation has also contributed towards the cancellations.A Ranchi-based tour operator Mayank Vijayvargiya said that the ongoing situation has instilled a fear among the travellers, which also has resulted in the booking cancellations following heavy financial losses for us. "Since the situation between India and Pakistan worsened, at least 10 traveller groups have cancelled their scheduled trips to various destinations across India and abroad. Operation Sindoor 'Our job is to hit target, not to count body bags': Air Marshal Bharti on Op Sindoor Precautionary blackout imposed across parts of Rajasthan, Punjab 'Indian Navy was in position to strike Karachi': Vice Admiral on Operation Sindoor Some of the trips were scheduled for May, the others in June and July. The cancellations have incurred losses of around Rs 5-10 lakh till now," Mayank the tension between the two countries escalated on Wednesday with many airports being closed, travellers who were scheduled to catch connecting flights, had to cancel their trips, he Kumar, another tour operator, said, "Tour groups immediately cancelled their trips to various places including Shimla, Manali and Kashmir. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like 3 Reasons to Plug This Into Your Home Today elecTrick - Save upto 80% on Power Bill Learn More Undo One of my clients was about to go to Azerbaijan via Pakistan on Friday, but the flight got cancelled at the last moment. I had to incur a significant financial loss due to the cancellation. The rising air ticket prices have also deterred many travellers to cancel their trips at the last moment."Sailesh Agarwal, chairman of tourism division of Federation of Jharkhand Chamber of Commerce and Industries, said due to closure of airports, the tourism sector in Jharkhand incurred financial loss of approximately Rs 50 lakh. "Due to escalating tension, people are afraid of travelling and started cancelling their trips soon after airports were closed. Many people from the state were scheduled to visit Indonesia, Malaysia, Thailand and other countries. The travel sector faced a significant blow during last few days. However, we are hoping that as both the countries agreed to ceasefire, the situation will improve and businesses will also be restored," he added. Get the latest lifestyle updates on Times of India, along with Mother's Day wishes , messages , and quotes !
