To be an effective bodybuilder you must train hard and stick to a rigid diet to maximize your muscle growth. Success in the sport depends on discipline. However, the desire to excel can cause you to push your body too hard. If that happens, your training regimen will become less effective. Making such demands on your body can also result in injury and your long-term results will be jeopardized.
Physical Signs
You must learn to recognize the signs of overtraining so you know when to take a break. Physical symptoms include decreased performance, loss of coordination, increased recovery time, headaches, appetite loss, unusual muscle soreness, gastrointestinal problems, increasing incidence of infections or musculoskeletal injuries, and disturbed sleep patterns, according to the American Council on Exercise.
Heart Rate
Your heart rate might reveal whether you're overtraining. As soon as you begin your bodybuilding training, measure and keep track of your resting heart rate. For example, take your blood pressure every morning and write it down. If over time you notice your heart rate is elevated while you're at rest, it could be a sign of overtraining.
Mental Signs
If you have unusual depression, apathy, loss of concentration, emotional sensitivity or low self-esteem, you might be experiencing the psychological effects of overtraining, according to ACE. Also, if you reach the point that bodybuilding is impacting your professional and personal relationships, you should take a break to evaluate whether your training program has become an unhealthy obsession.
Considerations
If you notice any of these signs, it's time to take a break from bodybuilding. The amount of time you must take off depends on the severity of your overtraining. The most effective approach is to ask your doctor for advice. Otherwise, monitor your body and mind for signs of overtraining and stop training until they taper off. Note that if you have a physical injury, such as a muscle pull or joint pain, you should stop your training immediately and visit your doctor, or you risk avoid worsening the problem.
Prevention
If your bodybuilding program is causing you to overtrain because it is too intense, hire a personal trainer to help you design a more effective program. An expert can also help you decide how often you should take breaks to allow your body to recharge. For example, you shouldn't exercise the same muscle group on consecutive days. Your body needs time to recover and repair muscle between workouts. Periodic days of rest also help your body recharge. How often you need breaks depends on your fitness goals and training program, but taking one day off each week should help minimize the chances of overtraining. To lower the chances more, take an extra day off once a month.
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