Just as working out can have many positive effects, it can also have several bad effects. Although 10 bad effects have been listed, many are only temporary or can be improved upon with rest or with the help of a physician. Bad effects can also be a sign of improvement or progression regarding your fitness goals. Your workout can still be highly effective, even though the effects may not be desireable.
Lactic Acid Buildup
Lactic acid buildup, or lactic acid threshold, occurs when too much lactic acid is being produced and released into the blood. This can occur after high intensity workouts or after endurance training.
Delayed Onset Muscle Soreness (DOMS)
Muscle soreness and tenderness as well as loss of strength and range of motion is typically a result of an excessively intense resistance training session. However, when muscles are used that have not been used for a while, soreness may also occur. It usually peaks around 24 to 72 hours after the extreme exercise event.
Cramping is most likely to occur during or after sustained exercise with profuse sweating. Cramping could be the result of dehydration or excessive pooling of blood in the veins. To avoid cramping, be sure to stay hydrated by drinking plenty of fluids throughout the day and while you work out. Also, potassium from foods like bananas may help with excessive cramping.
The body will plateau once it has become used to the workout regimen. To avoid a plateau, or to recover from one, the workout routine has to be changed by using different exercises, working different muscle groups, changing the amount of weights used or by increasing or decreasing the frequency of the workouts.
Skin stretches when fat or muscle accumulates underneath. Once the skin is stretched beyond capacity, stretch marks may appear. They can become significantly noticeable after weight loss occurs.
A shin splint is a term used to describe a variety of conditions of the lower leg. It is typically associated with any pain located between the knee and the ankle. This condition usually involves an inflammation of the musculotendinous unit caused by overexertion of muscles during weight-bearing activity, such as sprinting or running. Wearing the appropriate shoes for your workout and avoiding hard surfaces, such as concrete, may help prevent shin splints.
Sweat can be irritating when it soaks your clothes, runs into your eyes or if it interferes with your grip while lifting weights. However, sweating is the body's way of cooling down. The amount of sweat depends on environmental heat and humidity, type and intensity of exercise and the genetics and characteristics of the person. Wear sweatbands or carry a towel to better manage this effect from working out.
Working out can be tiring, causing your body to need more rest than usual. It could also be a due to a lack of nutrients, minerals or hydration. Be sure to consume a nutritious diet, drink plenty of water and get plenty of sleep everyday -- especially prior to and after workout days.
Lightheadedness usually occurs after a momentary drop in blood pressure. For example, after running you may bend over to stretch, stand up too quickly and become lightheaded. Should lightheadedness occur, stay still and take long, deep breaths to increase the amount of oxygen circulating through your body. If the lightheadedness persists, seek medical attention immediately.
Injuries can occur during any type of workout, and to any part of the body. Poor form, lifting too much weight and lack of nutrients and vitamins are some common causes of workout-related injuries. For example, a deficiency in calcium can lead to osteoporosis which effects bone strength; increasing the risk for an injury to occur while working out. Stretching after your workout and using proper form will also help reduce the risk of injuries.