Most of you are probably aware of the possibility of overtraining, but in the this day an age of extreme high intensity training, it is a good idea to revisit this topic because it is becoming more and more common.
Overtraining usually occurs when there is too much overload and not enough recovery time. Overtraining manifests itself in physiological and psychological symptoms.
I want to do a quickie review on the signs and give you some advice on what your next step should be if you feel you are overtraining.
1. Higher resting heart rate– When you are overtrained your resting heart rate will be higher than normal because your body has not had time to recover from a previous workout or you are stressed.
2. Decreased energy
3. Sore muscles and joints for an extended period of time– Muscle soreness is a good thing to a certain extent, but if you are constantly sore for days on end, it is probably because your muscles and joints have not had enough time to recover.
4. You have hit a plateau in your progression– If you do not give your torn muscles time to recover between workouts you will just continue to re- tear them, and as a result, break them down.
Also, Your bodies testosterone levels decrease as a result of overtraining and cortisol levels increase. This will actually lead to muscle loss and fat gain (mainly around your belly).
5. Unable to get a good night sleep– This can be due to altered hormone levels and the excessive strain to the nervous system.
6. Depressed/ moody/ irritable– It becomes frustrating when you are working this hard and not seeing results. Another reason the athlete may be feeling this way is due to the lack of sleep.
7. Increased amount of injuries- If you do not give your body enough time to rest you are constantly training vulnerable and weakened muscles. There is a much greater opportunity for injury in this state.
8. Loss of motivation and enthusiasm
9. You are sick more often– Overtraining can lead to decreased immunity and a bigger chance for you to catch the cold that has been going around.
HOW TO RECOVER FROM OVERTRAINING
1. Give your body time to rest– Obvi, right? The rest period is different for everyone so listen to your body. Wait until you are well rested and your muscles are not yelling at you before revving up the intensity again.
2. Cross- training– This will work different muscles, thus giving others time to rest.
3. Sports massage– This will release muscle tension and stress on the joints. Foam rolling is a great alternative if you are unable to go to a professional.
I know all of you love to push the limits, but make sure to listen to your body and do what she says- she does not reward bad behavior..
Have a great hump day!