Overtraining: Symptoms and how to Recover from this



Most fitness enthusiasts especially beginners, who don't know about over-training symptoms, thinks that training too much will gain muscles faster. However, it is totally opposite, because human body has certain limit to bear stress.

Missing a workout session are the most common reason to over train. Is it even possible to train too much? Overtraining, also called fitness burnout. After all, we often heard that bodybuilders train too much, and more frequently, but it doesn't mean you should follow same routine.

What is Overtraining?

If you feel exhausted all the time, feels lack of energy and, soreness doesn't go away by itself it could mean your are training too hard. Overtraining is when you unable to maintain the right amount of balance between your workout and rest duration or doing too much repetitions. So, if you train too much, you get into the overtraining state.

Resulting, training disappears from your list of top priorities. Overtraining makes difficult to maintain the energy levels which causes low energy being available during training.

So, even if you put efforts you will not able to perform as before. In order to understand this effects, let's find out what are the main causes of overtraining.

What causes Overtraining?

It mainly depends on the following factors:

  • Doing too much workout with longer duration.
  • Frequent session of high intensity exercise.
  • Not allowing enough time to recover muscles.
  • Poor Nutrition and sleep.

However, a good workout program does not forces you to exercise too long, because it increases stress levels in body which affects both physically and mentally.

To get more benefits from your training, keep the above factors on your mind, also overtraining will not help you gain muscles faster. So, try to train with moderation and let your body do its work.

Symptoms and Major Warning Signs of Overtraining

Before jumping to conclusion let's be clear that; overtraining doesn't applies to those who train with moderation. Even with moderate training, we could feel muscle pain. But there are some major warning signs and symptoms of overtraining that you should not ignore in the long run.

  • Physical consequences: general fatigue, decreased performance, too little energy and a longer recovery time.
  • Mental Effects: Tired and unmotivated also you will lose interest in workout
  • Other Symptoms: increased heart rate in the morning, trouble sleeping, lack of libido, lack of appetite, weight loss, muscle injury, weakness etc.

In addition, when you train too long, you become vulnerable to overuse syndrome, which can increase the risk of joint, ligament and tendon injuries. It also effects your immune system and increases the risk of dehydration.

How can Overtraining be prevented?

It is very important to take overtraining syndrome seriously, by following several factors and proper routine we can easily overcome this. However, for balanced growth and weight loss you will need a good strategy and workout routine. Lifting weights and regular exercises are the crucial factor, but also rest and nutrition help overcome this syndrome.

Reduce training frequency

If you are not training for competition; then don't work hard in gym or several hours a day to see results. If you're a beginner, make progress gradually. Begin your training with simple exercises such as body weights or use light weights.

Allow at least two days off a week to recover your muscles. A right training program will not put unnecessary pressure on your body. So, it is better to go slow and set realistic goals.

Split your workout

A simple way to prevent overtraining is dividing your workout according to days. Try to avoid training same muscles everyday because our muscles also need some rest to recover. Do not train a muscle group more than twice a week.

Take enough rest and sleep

Rest and recovery is an important part of any fitness program. Every time you exercise, it damages your muscle fibers. But when you take enough rest the body repairs and strengthens the muscles, and help increase performance.

During this phase eat plenty of protein and other nutrients to fuel your body, which speeds up the recovery process. However, sleep promotes growth hormones, which help bone formation, fat burning and muscle growth and repair.

Add different exercises

Doing the same workout every day will be boring, but it could also prevents your growth. Whether its weight training, or body weight exercise, yoga or CrossFit. Always remember; focus on quality repetitions not quantity, right amount of weight, type of exercise, and correct form.

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