13 signs you're overtraining
Overtraining occurs when you exercise without allowing enough recovery time between sessions. It can be harmful to your health, especially if your workouts are held too close together.
Overtraining syndrome can reduce fitness levels, negatively impact performance, and lead to injury. Weight training, cardio, and high-intensity interval training (HIIT) can all lead to burnout. It is also common in athletes who play one sport.
Signs of overtraining
Not eating enough
Weightlifters who maintain high-intensity training schedules may also cut calories. This can have negative effects on health and performance. If your body is constantly using stored energy, you may develop nutritional deficiencies such as anemia.
From there, more serious conditions can arise affecting the cardiovascular, digestive, and endocrine systems.
Overtraining can happen when you don't give your body enough time to recover. Photo: Strength
Pain, tension
According toHealthlinePushing yourself past your limits during a HIIT workout can lead to muscle strain and soreness. Putting too much stress on your body can cause soreness and injury. You can also tear your muscles.
Injury
Running too often can lead to injuries such as shin splints, stress fractures, and plantar fasciitis. Other injuries include strains, fractures, and soft tissue injuries. If you are injured, take a break from all forms of exercise to allow the injury to heal.
Tired
Feeling tired after exercise is quite normal, but if you feel excessively exhausted, especially during or immediately after your workout, it's a warning sign that you're overtraining.
Fatigue can also occur when you consistently under-fuel before exercise, forcing your body to use stored carbohydrates, proteins, and fats for energy.
Reduce appetite and lose weight
Exercise often helps you have a healthy appetite. However, too much exercise can cause hormonal imbalances that affect how hungry or full you feel. This can lead to exhaustion, decreased appetite, and weight loss.
Irritable and agitated
Overtraining can affect stress hormone levels, which can lead to depression, anxiety, and mood swings. You may also feel restless and unfocused.
Injury or persistent muscle pain
Persistent muscle soreness and slow-healing injuries are also signs of overtraining. Rest between workouts is essential for recovery. Your body has a harder time recovering when it is under too much stress.
Reduced performance
Overtraining can cause your performance to go down or down instead of up. You may find yourself losing strength, agility, and endurance, making it harder to reach your training goals. Overtraining can also slow down your reaction time and running speed.
The exercise seems more difficult.
When you overtrain, you may feel like the exercise is harder, as if it takes more effort to complete. This increased perceived effort can make you feel like you are working harder even though your body is performing at its normal level.
You may have a higher heart rate during exercise and a higher resting heart rate during the day. Also, it may take longer for your heart rate to return to your resting heart rate after you finish exercising.
Disturbed sleep
When stress hormones are out of balance, you may find it difficult to relax and de-stress before bed. This reduces the important time your body needs to rest, recover, and restore itself during sleep.
Reduced immunity
Along with feeling tired, you may find yourself getting sick more often. You may also be more susceptible to infections, minor illnesses, and upper respiratory infections.
Weight gain
Exercising too much without enough rest between workouts can lead to low testosterone levels and high levels of cortisol, the stress hormone. These hormonal changes are often linked to muscle loss, weight gain, and excess belly fat.
Loss of motivation
You may find it difficult to stay motivated to exercise. This may be due to mental or physical exhaustion, a feeling that you are not achieving your fitness goals, or a lack of interest.
When to take a break
Take an extended break from exercise if you have any injuries that need time to fully heal or if you are experiencing burnout. During this time, stay away from any high-impact or high-intensity exercise.
Treatment
There are many treatments and home remedies that can help speed up the healing process. Rest is the most important factor. Relax and take a break from all activities, slowing down in all areas of your life.
Get a professional massage to work on the affected muscles. If this is not possible, you can massage yourself with essential oils or muscle ointments.
Hot and cold therapy is also an option. You can use a heating pad, sauna, or hot tub to soothe sore muscles. Cold showers or ice packs can help reduce pain and swelling.