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Thursday, 27 February 2020

Symptoms of Overtraining

Symptoms of Overtraining

Exercising is a great habit to get into for a long and healthy life. Exercising regularly prevents risks of heart attack, diabetes, and other cardiovascular diseases. It also improves your mental health and makes you a happier person in general. Whether you’re doing it to maintain weight, lose weight, or bulk up, it’s a fantastic habit to attain. There is no going wrong with working out everyday, as long as it’s done safely and within reason. Remember, it’s the journey, not the destination. You’ll get to where you want to be with time and patience.

Too much exercise is referred to as “overtraining”. As good as exercise is for you, too much of it can harm you. Your body isn’t built to train hard for long periods of time without stopping. Daily workouts are completely fine but its the intensity that should be monitored. You don’t want to go full throttle and have no fuel left to go along the rest of your day. Your body needs time in between workouts to recover. If you’ve already overtrained before reading this, you can follow these tips for successful post workout recovery. But if you haven’t, stick around for signs you’re overtraining and how to prevent it.

The Signs
Overtraining affects you physically and psychologically. So how do you know you’ve overtrained? You’ll feel incredibly weak, a washed-out type feeling. You will notice a decrease in performance, agility, strength, and endurance. Pain in the muscles and joints will also be another tell-tale sign. You will notice that the training intensity that you are used to will become more difficult to complete. This is all because you need to allow your body to rest after intense training, especially if you train regularly. Not allowing your body to recover will only harm your fitness goals rather than getting you there quicker. It’s much better to allow your body to recover for a couple days rather than spending a couple days in the hospital.

The psychological aspect is just as noticeable as the physical. An imbalance of hormones will cause you to become less motivated than usual thus affecting your overall activity and performance. You will find it difficult to fall asleep or experience interrupted sleeping for your body and mind is stressed. As your mind releases stress hormones, you will also experience increased agitation and mood swings. Depression is another inevitable consequence of overtraining. As you notice yourself not feeling like you usually do and can’t keep up with your everyday training intensity, it will affect your morale, hence making you depressed. It’s pretty much just all-around bad for you and should be avoided at all costs if a fit and healthy life is what you’re seeking.

How To Prevent Overtraining

       Set Your Limits
No one is born a super human, but you can be born tough. Don’t try and be superhuman because you’re not, if you are starting to feel exhausted or finding it difficult to continue a workout without pain, you should stop immediately and regroup with yourself. Everyone has different levels of endurance but nobody knows you better than yourself so it is up to you to decide when to stop and jot it down for future reference.

       Give yourself a Rest Day
Allow yourself to recover for at least 1 full day a week. Make this day a day where you can just relax, do limited physical activities, or enjoy our favorite meal that isn't necessarily the healthiest. A cheat day, if you will. Also Remember, your muscles grow and recover when you’re sleeping so make sure you get an appropriate amount of sleep. The amount of sleep required will vary depending on the person, but a safe recommendation is 7-8 hours of sleep per day.

       Eat Right
Cheat days are ok as long as it’s not everyday. Try to avoid processed foods as much as possible and look for food that is high in protein and carbs. Carbs are essential to muscle recovery and protein is essential for your muscles growth. Keep a food journal and document what and when you eat.

       Stay Hydrated
Remember when you heard that the human body is for the most part made of water? It wasn’t a lie. Make absolutely sure that you are drinking water in between and after workouts. Dehydrated tissue is prone to becoming injured and will have a slower recovery time. Proper hydration allows for your body temperature to be regulated, keep joints lubricated, delivers nutrients to cells, keeps organ function in check ,etc. Sports drinks are recommended if your training is over an hour for they contain carbs and electrolytes that maintains your body's ionic balance.

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