Sore muscles, tiredness, irritability; are the following maybe a sign of overtraining? Perhaps. As an athlete, the temptation to push for more exercise, more sit-ups, more weight lifting, more miles per hour, is always there. You want to do more, the picture of the result you seek is glaring in your mind and that extra step might bring you closer to the picture. Is this a bad thing? Definitely no it’s not. We are usually advised to aim higher, to consistently pursue our goals with focus as long as they are good goals.
However, when it comes to body exercises or training, we may have to apply a bit of caution. This is because our body is very capable of breaking down if pushed too hard, that is if overtrained. The following may be signs of overtraining; they include fatigue, muscle breakdown, insomnia, muscle soreness, and others which we will be looking at shortly.
First, what is overtraining? This is used to describe the situation whereby a person surpasses the ability of their body to recuperate from a training exercise. This usually occurs when unreasonable demands are placed on the body.
If you notice that you always find yourself doing one form of exercise or the other, or that you spend more than six hours each day in the gym, you need to watch it. That might be growing into an addiction and needs to be curbed at once. You might ask, “how will I know if I am already training too much?” We already gathered some signs by which you can tell.
The Following May Be A Sign Of Overtraining
Thankfully when things are not going so well within our body, it does not leave us in the dark about it. If we are observant enough then we can easily detect signs that something is wrong with our body. Thus, if you have been overexerting your body too much in training, here are some of the signs it will let off. We also included tips on what you can do about it.
Altered heart rate
When you go to gyms, if you look around you will find some people putting on a heart rate monitor around their upper arms. These monitors are very helpful in determining if one is overtraining or not. A strength coach explained that when the heart rate is altered, it indicates that the metabolic rate has been increased to meet the demands of training. You can still monitor your heart rate even without the gadgets, you simply just have to follow the old fashioned way of measuring it in the morning before you begin your day. Unusually low or high heart rates require you to see a doctor.
When you notice a sudden craving for water and this is happening around the same time as the period when you pay frequent visits to the gym, then there is a high chance that you are training too much. A nutrition expert and personal trainer explained this might mean that your body is starting to use up its muscle as protein. What you should do here is to drink a lot of water and sleep well.
Prolonged muscle soreness
This is a subtle sign of overtraining because it is normal for you to experience sore muscles after a training session. But if the soreness persists for more than two days then make sure to take a rest break. Prolonged muscle soreness indicates that the muscle is not recovering. This has a negative impact on the efforts you are putting in for muscle building. You should get in a gym session for forty-five to seventy-five minutes max.
When you begin to notice that you are not able to sleep it could probably be that your hormonal system and or your nervous system is both overloaded. The best thing to do now is to focus on getting sleep between 10 pm and 2 am for physical restoration to take place. Also make sure to eat healthily and take a break from training, preferably for a week.
One of the health benefits of exercise is that it enhances our mental health but in the case of overtraining, the opposite effect will be experienced. A personal trainer said that those who overtrain have the tendency to see exercises as a conquest, a challenge or a time occupier. The person might also be suffering from low self-esteem and feel that more training will give them a better look. To avoid this, people should know what is truly motivating them to train. Setting realistic long or short term goals are good too. Draw up a plan and follow it through.
There is a tendency for people who overtrain to begin acting aggressive, depressed or irritable. This is due to the stress of the nervous system, there are still other factors that can cause personality change, overtraining is only one of them. Know your body, listen to it and respond accordingly.
If you have noticed that ever since you began training more you have been experiencing a frequent bout of sickness your body might be sending you a message. And what is this message? It is that your rigorous training is affecting your immune system. Overtraining reduces immunity and puts you at more risk of illness. It is advisable that you take out time to rest and decrease your workouts. You may also adjust your diet, supplement, and nutritional intake. Athletes are usually recommended to eat lots of carbohydrates, at least fifty-five to sixty percent.
The following may be a sign of overtraining, so always be on the lookout for them. Better still, train at a pace that your body can cope with. Do not overexert your bodies and make sure to eat well. Give your body all the support it needs.