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Signs You Could be Overtraining

June 3, 2019 by

Whether you are in a new relationship or you have been together for a long time, it’s important to always put forth the necessary effort to strengthen your bond with your partner. Even just spending more time with your partner unplugged- with no cell phones or laptops- can have a positive effect on your relationship.

If you love to train for big races or competitions, you have probably thought about overtraining and ways you can avoid it.

When you over-train, you will notice that you have a reduced amount of exercise performance or your health seems to be fading because you are exercising too much and you are not giving your body enough time to recover.

When you train, you are putting stress on your body by breaking down your muscles. As your muscles recover, they get stronger and become more fit as your body works to rebuild that muscle. This means that if you train and break down your muscles and then train again without giving them proper time to recover, you never get to the point where your body is building strength.

However, it can be hard for some to make recovery a priority, especially because people often think that more is better. It can also be hard to tell if you are overtraining. Here is what you should look for if you may be overtraining.

You’ve hit a plateau

If you find yourself getting weaker or you have stopped seeing results despite your efforts, you may be plateauing. This is also true if you can’t increase the weight you are lifting anymore or your stamina and endurance are not improving.

Your mood is erratic

If you are feeling stressed, moody, anxious, sad, or depressed, it could be a sign that you are overtraining. Because your body is experiencing microtears while you are working out and it is essentially breaking down, the balance of your hormones and your mental health may also begin to be impacted.

Your sleep is off

Along with hormone changes and extreme soreness, it may be tough to get a full night’s sleep, which is an important part of recovery from exercise. Fatigue is commonly experienced when you exercise a lot but don’t get enough sleep. You may experience low energy due to the high levels of cortisol that you experience when you are stressed.

You get sick a lot

Overtraining compromises your immune system, which means you’re more likely to get sick if you come into contact with a virus. Training while you’re sick can make worse. You have to make sure that you are resting.

You more sore than you usually are or an old injury is coming back

Exercise leads to inflammation, and when you don’t allow your body to recover, you are more likely to become injured.

You have amenorrhea

If you have extreme weight loss or a large change in hormones, it can alter or completely stop your menstrual cycle, which is a major sign that you’re overtraining and you need to rest.

You’re losing muscle mass

See if your gym can monitor whether or not you’re losing fat or muscle. If you are losing muscle mass, it means that you are likely overtraining and not allowing yourself to have enough fuel during your recovery time after workouts.

How to Prevent Overtraining

To prevent yourself from overdoing your workouts, you need to follow a training program that includes recovery days. You should always take at least a day off from working out or at least just take a short walk during that day.

Don’t do more than two difficult workouts in a row and make sure that you are alternating the parts of your body that you are exercising. If you feel like you are experiencing any of the symptoms above, take a break and allow your body to rest. During your recovery times, you should be stretching, foam rolling, icing, and making sure that your diet consists of healthy proteins that allow your muscles to rebuild themselves. You can even use this time to do some yoga or meditation in order to reduce the stress on your body and in your mind. As always, make sure that you are properly hydrating and you are getting enough sleep so you can optimize your health even during the days when you feel like you aren’t actively doing anything to increase your strength or lose weight. Your body will thank you for this.

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