Is too much exercise a thing? It might seem like an odd situation but you can actually do something called over-training. This can actually be counterproductive because it can result in muscle break-down. It’s mostly about giving yourself enough recovery time so your muscles can repair and build.
This is a critical process that involves getting the food and fluids you need, getting enough sleep, and so on. It’s also important to know how to know if you’re overtraining. This will help to determine whether you should scale back your workouts, give yourself more recovery time, or both. This will help you achieve your fitness goals.
There are various signs you’re training too much. They include ones like more fatigue, decreased performance, and even mood swings. It’s critical to know the signs you’re over-training. That, in turn, can help you make tweaks to get better results from your workouts.
We often train so hard it actually produces negative results because we’re not giving the muscles enough time to repair and grow. This can provide negative results in terms of achieving muscle/strength gains. It can result in a plateau or even muscle breakdown. These are both situations to avoid when doing gym workouts.
What is Overtraining?
In the health world, overtraining is a type of condition that involves a person over-working their body while doing training like weightlifting. It can have various effects on a person’s body, emotions, and behavior. The main drawback of this situation is that it can cause a “plateau.”
This situation happens when you don’t give yourself enough recovery time between 2 workout sessions. There are many bad effects that are linked to this condition. The good news is you can reverse symptoms by taking some basic steps.
When doing workouts, it’s not just the 1-hour gym workouts you do. In fact, it’s been said that what you do during the other 23 hours are more important. This includes allowing your body to recover and recharge between workout sessions.
In fact, what happens during workout recovery can provide several of the benefits of your workouts. Yes, you should train hard. However, that’s just the start and if you want to achieve muscle/strength gains you’ll also have to recover effectively.
It’s important to avoid overtraining. This can cause various negative effects that could have negative effects on your strength and performance. Those are both situations you’ll definitely want to avoid.
The key is to avoid the plateau effect. The reason is it can have a negative effect on your strength/muscle gains, which is a situation you’ll definitely want to avoid. This happens when a weightlifter/bodybuilder is experiencing overtraining.
There are actually two types. One is linked to a person being unable to do workouts properly and are generally restless. However, another kind of overtraining is more common. It results in a person generally having no interest in doing workouts. This happens often with long-distance runners, for example.
There are various symptoms people experience from over-training. They include ones related to their physical, mental, and emotional state. For example, a person might experience more fatigue and sore muscles. There are various other results.
How to Know if You’re Overtraining
More perceived effort
This isn’t really about how much you’re working out but instead how much effort you’re giving. For example, if you’re doing workouts that are tiring yet shouldn’t be then it’s a sign you could be scale back workouts or boost recovery time. It could be a sign of overtraining syndrome (OTS).
There are other related factors to watch out for. For example, if your heart rate takes a lot more time to get back to the normal rate then it’s a sign you might be over-training. In other words, listen to your heart—literally!
If you’re experiencing moodiness then this could be related to stress hormones. When hormones are unbalanced this can result in issues related to mood, patience, etc. You also might experience issues like having problems focusing.
If you’re not sleeping well, it could be a sign of too many stress hormones. This can make it tough to calm down after your workouts. You might even have problems relaxing during the day or sleeping at night. This can make issues like mood swings and major fatigue even worse.
If your performance drops during workouts even if you boost your training volume it’s a sign that you’re over-training. This includes drops in different areas like strength and stamina. For example, if you’re able to do several fewer sets or have a lower running speed there are signs you should boost recovery time.
If you’re feeling tired all the time then this is a sign your workouts are too intensive. It might be time to scale back your workouts in order to avoid OTS. You could be training too much, not refueling enough, or both. The key is to know these signs so you can deal with the condition.
Tips for Avoiding Over-Training
Watch for warning signs
Make sure to know the signs of OTS. When you observe them make sure to scale back your workouts. This is critical in order to avoid big negative effects when doing your workouts. Even if you experience some small effects it’s critical to stay on track so you can get the best results from your workouts.
Track heart rate
Make sure to track your heart rate changes. This involves changes in time durations between your heartbeats. This is known as HRV. There are different factors that include hormones, stress, and body systems. When these factors have a major effect on your body it results in negative effects related to OTS.
Take it easy
You could do strength training and cardio on most days of the week. However, it’s a good idea to have 1-2 rest days. This will allow your body to recover fully from high-intensity training, for example. During these days you could still go for a walk in the park or do some stair climbing. The key is to take a break to allow your body to recover fully.
Use foam roller
A foam roller is a tool that allows you to work the soft tissues of the body. This can affect a good effect on different body systems including blood flow. You can also get various benefits like better blood flow. Make sure to learn the details about how to operate foam rollers. This will help to provide the best results.
Maintain a training diary
This can help you track your feelings pre and post workouts. For example, this helps to track issues like your body’s response to training, food intake, and sleep quality. You should also track your heart rate before/after workouts in order to keep track of those figures and learn how to know if you’re overtraining.