10 Signs of Overtraining
Overtraining is a condition that occurs when the volume and intensity of an exercise program exceeds the capacity for recovery. It happens when you don't give your body enough time to recover from exercise. Overtraining is a very common problem, especially with beginners. Many beginners, who are just starting out in fitness, have a belief the more the better. Less is more when it comes to overtraining.
Overtraining can have a number of negative effects on your body. It hinders your progress, and distresses your overall health and wellness. Training too hard or too frequently can lead to overuse injuries. Overtraining can also disturb our sleep patterns, making it even harder for the body to recovery. When you exercise too much, your body can interpret it as a stressor, sending out stress hormones like cortisol that makes sleeping difficult. It is important to listen to your body and watch for signs of overtraining.
- Halted Progress
- Muscle soreness that does not go away normally
- Chronic soreness in joints, bones and limbs
- Decreased appetite
- More frequent illnesses
- Loss of concentration
- Menstrual cycle disturbances in women
How to avoid Overtraining?
Overtraining can be avoided with a good routine, proper nutrition and plenty of rest. In order to avoid overtraining, you need to learn to listen to your body. Only your body can tell you when you're overtraining.
Listen to your body and look for signs of overtraining.
Rest is very important to your training program. When you rest, your body repairs and heals itself. Remember, your muscles grow only while you are resting. Avoid training every day, because your body needs 48 hours to recover from a heavy workout. Also, make sure to get a good night's sleep. Aim to sleep at least 8 hours every night.
Proper nutrition is important to prevent overtraining. Your body needs energy from food to fuel your workouts. A lack of calories or nutrients can lead to overtraining. It is very important to eat a healthy and well-balanced diet. Good nutrition helps your muscles recover after a hard workout.
Too frequent high-intensity workouts can lead to overtraining. Don't train hard every session. Your body needs time to recover after hard sessions. You need to vary the intensity of your workouts. Try to avoid performing high-intensity training sessions more than twice a week.
- Avoid training too hard, too long or too often.
- Always give your body time to rest after every workout.
- Eat a healthy and nutritious diet.
- Make sure to get enough hours of sleep.
- Don't forget to take a day off to rest and heal.
- Make sure the session is no longer than 60 minutes.
- Aim to train 3-4 times a week to get the best results.
- Do warm up exercises before every workout.