Do you work out without taking enough breaks in between the sessions? Doing so leads to overtraining and you should be cautious about it. Once you reach a certain point, too much exercise will do no good and will instead hinder your results. This occurs especially when you work out consistently without taking proper breaks.
All in all, overtraining syndrome is a condition that negatively impacts the performance of a person, reduces their fitness level and at times results in certain injuries. To avoid such a situation, you should always work out within your limits and also allow enough time for your muscles to recover, in between the sessions.
For our readers to understand that they are suffering from overtraining, we have set up a guide, listing out the symptoms. You can learn more about it here. Let’s get to the point right away!
● Pain, Strain and Soreness In Muscles:
Overtraining causes your muscles to strain and it is painful. While exercising, if you experience bearable pain, there is nothing to worry about. However, if the pains get unbearable, know that it can be a symptom of overtraining. When you stress your body more than it can handle, you will experience injuries and soreness. Some may also experience microtears in their muscles as well.
● Insufficient Food Intake:
Weightlifters who always follow a fixed and intense training schedule often cut back on calories as well. This impacts their performance and health, negatively. That said, when you don’t take enough nutrients, your body will have to draw it from the reserves, and if this happens every day, you may develop a disease known as anemia. Some serious issues may further arrive as well, and hence you should be vigilant about your food intake.
● Feeling Fatigued:
Feeling low for some time after exercising is normal, but if you feel the same for a prolonged period, it is a clear symptom of overtraining. It means your body is not getting enough time to recover after the workout session.
Recovering After an Overworkout
While your body recovers from overtraining, you may maintain fit and health by performing some low-intensity aerobic activity. These should be high-intensity, short-duration training unrelated to your primary sport. Resuming a fitness regimen when your symptoms have entirely subsided is the next logical step for you.
Make Sure You Don’t Overtrain
Overtraining may be avoided with the right precautions. Getting enough sleep is the most critical step. To allow your body to rest and recuperate, you should take at least one day off of physical exercise each week. Additionally, athletes require two months of relaxation and healing from sports-related injuries every year.
There are times when it’s best to listen to your body. Tracking your exercises and how you feel afterwards might help you know when to take a break. It’s not a good idea to force yourself to work out despite discomfort only to make up for a missed day.
Bear in mind that everything within the limit is good, even if it is training. Excessive training will impact your fitness goals, instead of doing good to it. Relax and let your muscles relax too after you exert them in your workout sessions. Give them enough time to get back to normal, before you start another session.