If training is an ”must-do” part of your daily routine or you are just getting ready for a big race and want to get it right, then you need to think that you may soon get to a point of satiety. Below we will analyze 7 signs of overtraining!
A key feature of overtraining that should definitely hit you is the sudden decrease in workout performance or the appearance of health problems. Both of these events result from the lack of a balance between training and rest.
“Training strengthens the body and strains the muscles. This has a result on becoming stronger and better during recovery as we use our bodies as a tool to rebuild our muscles and aerobic fitness, ”says Rachel Cosgrove, fitness instructor and owner of Results Fitness in Newhall, California. . “So if you strain your body with a workout and before it recovers, you start exercising hard again, you will never get to the point where there will be full recovery. You will have muscle damage and of course you will not improve your physical and physical fitness. your situation. ”
Adding recovery into your daily routine is not always easy. This is because you do not always have the time, along with work and training, to put in the recovery as well. When you think of training or recovery, your mind automatically chooses the first as the best option. And because it is difficult to understand that you are overtraining until something serious happens to your health or your body, below are some signs that you should not overlook.
You reched your limits or becoming weaker
If you feel you are putting more and more effort into training but the results are the same or worse, then this is a key sign of overtraining. Your body no longer responds to the effort you make. Although you won’t be dealing with something serious, this sign is good to take seriously, as it is the first step for the next.
If you feel unbearably persuaded, psychologically fallen, maybe a little depressed, then you may be owing to overwork! Although that there are a lot of researches saying that exercise can wake us up, boost our morale, and improve our psychology, overtraining can have the exact opposite effects. Once your body is overworked to complete a workout, your hormone balance and mental health are disturbed, resulting in you feeling anxious, aggressive and in a bad mood.
You don’t sleep well
The change in hormones, combined with intense body aches, will not let you enjoy a full and deep 8-hour sleep needed to get the body back from exercise. At the same time, feeling tired and falling energy levels result from the high levels of cortisol in you due to overtraining.
You get sick quite often
Along with the fallen energy levels mentioned above, overtraining also drives the immune system, so you will be confronted with every germ that exists. If you keep training, things will get even worse.
You feel tired or an old injury comes back
It is known that a workout can cause inflammation. Even when there is no proper cure, inflammation can persist and become even more severe. Mute pains, old injuries, and even young ones can make their appearance and cause you serious trouble.
You lose your period
Extreme weight loss and hormone changes can halt your menstrual cycle, says Cosgrove, which is a sure sign you’re overtraining and need to ease up.
You’re losing muscle mass
If you go to the gym frequently, you can regularly check your body composition. This will enable you to immediately understand any decrease in your muscle mass. This results from over-training as a result of not allowing your body to recover after training.
What to do to avoid overtraining
There are many ways to protect yourself from overwork. It all starts with creating a workout program that will help you recover faster. Also a basic principle is to have at least one day off workout week to give your body a full recovery.
If again your daily schedule does not allow you to have enough rest, then at least make sure you do not have 2 consecutive days of intense exercise. And also every 4 to 6 weeks you have to do the unloading phase, reaching up to half the efficiency. These discharge phases are very important as they act as a healing exercise.
Finally, sleep is a very important factor that affects both the recovery and the levels of training you can achieve. Make sure you sleep well, at least 7 to 8 hours, at the right hours. Lying down to 11 and getting up to 7 is a great way to help your body recover after a strenuous workout.
But most of all, you need to listen to your body and get some rest or a workout routine if needed. Continuous training can exhaust you and create health problems that you should avoid if you want to continue training for a long time!
The above 7 signs that tell you that you are training hard are the key points you will come across. Don’t ignore them, listen to your body and keep your form to the fullest!