People tend to overtrain because they want to reach their fitness goals faster or because of the pure enjoyment of working out. Overtraining can impede progress and it can lead to injuries and illness. Knowing the signs of overtraining can help you prevent crossing an unhealthy line.
Fatigue
Fatigue is one of the most recognizable signs of overtraining. If you begin to feel fatigued or sluggish regularly, other than immediately after a workout, it might be time to scale back your exercising. Too much exercise can stress your nervous system, which can lead to a release of cortisol in your body and cause mental and physical fatigue. High-intensity weightlifters and endurance athletes are most at risk for this type of fatigue because they often do not allow proper recovery time between workouts.
Loss of Enthusiasm
If you were once an avid exerciser but now dread the gym, you might be overtraining. Beyond the occasional lazy day, workout enthusiasts tend to look forward to their sessions and find joy in thinking about the goals they hope to accomplish that day. However, when overtraining sets in, that joy turns to more of a chore or a feeling of obligation. When this happens, the website Running Planet advises to scale back or take a break and until both your mental and physical energy have recovered.
Chronic Muscle Soreness
It's normal to feel some pain from a workout, but if the soreness persists or seems to take an exceptionally long time to dissipate, it may be a sign that you need a break. When muscles do not receive enough time to recover, they become stressed and you might be doing more harm than good. You run the risk of decreasing your strength while also increasing your likelihood of suffering an injury. Give each muscle group 48 hours between workout sessions.
Increased Illness
While regular exercise can help to boost your immune system, too much of it can do the opposite. Some increased feelings of illness can be normal when you're escalating your mileage when running or the intensity of your strength-training program, for example, but if sniffles, coughs and sore throats begin to happen repeatedly or become chronic, it can be a sign that you are overtraining. Getting plenty of rest, eating a healthful diet and consuming proper amounts of vitamins and minerals for your body can help to boost your immune system. If the problem persists, take some time off from your workout routine.
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