10 Signs Of Overtraining: Causes And Ways To Recover
Physical exercise is a good body but only when it is done in moderation. Yes, over workout can cause more harm to your body than good. Pushing yourself hard for training can show signs of overtraining. Overtraining happens when you workout for long hours every day without paying much attention. Another reason for overtraining could be underfeeding your body. If you are giving more hours to your workout than it requires, that means you are at risk of overtraining, and it is time to know how often should you workout and reconsider your training period.
There are several overtraining syndromes (OTS) that help you diagnose overtraining. If you give your body enough time and do not get the expected results in return, that means something is wrong in your workout process. This blog will cover many aspects of overtraining, including symptoms, causes, and how to recover from it. First, discover the meaning before you learn about signs of overtraining.
What is overtraining?
Overtraining, as the name suggests, is exercising more than your body requires. While exercise is good, too much exercise can be strenuous on your body. It is often considered that the more you do, the better you will perform. But it is not the case with workouts. In this case, when you do more than a certain point, you’re doing your body harm, and you’ll not even get the benefits of the workout. You should stop when you start seeing signs of overtraining because overtraining can decline results instead of improving them.
List Of 10 Signs Of Overtraining That Everyone Should Know
“It is natural to feel fatigued after challenging training sessions,” Dr Goolsby says. “But feeling like you aren’t recovering between sessions or experiencing overall fatigue and difficulty pushing yourself during a workout can be indicators of overtraining.” Here are 10 signs of overtraining you should know.
1. Decrease Performance
Has your body stopped gaining even after you hit the gym hard? If yes, you may be overtraining. When you overtrain, your body starts going in the opposite direction of growth. The next time you sense reduced response, your body needs rest.
2. Low Self-esteem
Sometimes, guys feel accomplished after following an intense workout. It is one of the signs of overtraining. Overtraining often lowers self-esteem, explains Jay Cardiello, a fitness enthusiast.
3. Mood Swings
Bad days can happen to anyone at times, but if you experience constant mood swings, it is time to pay attention because it might be one of the signs of overtraining. Overtraining can trigger hormonal imbalance, further impacting your mood.
4. Disturbed Sleep
Insomnia is a kind of overtraining syndrome. It is said that exercise tends to enhance sleep, but overtraining can produce stress hormones that can disturb the sleep cycle. If you are experiencing insomnia, this might be an overtraining syndrome.
5. Loss Of Appetite
Overtraining impacts the hormones, which also include your appetite hormones. In this case, you will not feel hungry, affecting your nutritional needs. If you are not feeling hungry even after an intense workout, this is one of the signs of overtraining.
6. Chronic Injuries
If you are getting injured often or your old injuries are aggravating, this is considered one of the signs of overtraining. When you overtrain your muscle, your body does not get enough time to recover, which increases the chances of injuries.
7. Excessive Fatigue
Tiredness is normal when you lift heavy weights or stretch your legs like crazy, but if it is something that you face on a regular basis, that means your body hasn’t had a chance to recover. This is one of the signs of overtraining; if you have not paid attention to it and continue overtraining, your body will feed on its own energy.
8. Personality Changes
Training brings personality changes, and overtraining also does. Overtraining impacts the nervous system that brings changes in your personality.
9. Increased Efforts During Workout
Are you putting more effort while performing intense workouts? If yes, then it could be one of the signs of overtraining. Not only are you pushing hard in a simple workout, but your heart rate may be evaluated too, and if this is so, do not overtrain yourself.
10. Loss of concentration
Concentration is critical when you perform the workout, and if it is absent, then you may be over-training yourself. Do not overlook your loss of concentration for your betterment.
Causes Of Overtraining
Overtraining is caused by extreme levels of training frequency, volume, and intensity or a combination of all these activities without sufficient rest or recovery. In simple words, when you workout more than your body requires, it is overtraining, and you sometimes only notice it once you experience signs of overtraining.
How To Recover From Overtraining?
If you are experiencing overtraining syndrome, you need to talk to your trainer or doctor as soon as you notice the signs of overtraining. These professionals will help you with the personalised guidelines to recover. In case you wonder how to recover from overtraining, we have discussed a few ways.
- Take Rest
Rest is important to recover from overtraining. You will need to temporarily stop or reduce your training period until you recover from the overtraining scenario.
- Alter Your Diet
If you have been deprived of calories, proteins, vitamins, and minerals, it is time to change your eating plans to provide your body with the energy and nutrients it needs for healing.
- Gradual Return
After noticing signs of overtraining, you will have to wait until your doctor or trainer does not recommend returning to the training. When they allow you to resume your training, start with low and go slow.
End Note!
It is always a good idea to exercise, but practice in moderation. There is a big No to overtraining because of the adverse effects, such as frequent injury or no results from the exercise. For better results, consult your trainer or specialist. Also, follow a strict routine of exercise and combine it with a healthy diet. It will give your body adequate strength and build muscles.