If you train over a long period of time without giving your body a break, you risk overtraining. Find out how to recognize overtraining and what the symptoms are.
Overtraining is the physical condition in which you perform less and less despite regular exercise. You do not fully regenerate in the recovery phase. Your body cannot prepare itself adequately for the next load and your performance will drop little by little with the next workout sessions.
Overtraining Symptoms - How To Identify Overtraining
Overtraining can be felt very differently depending on the person. Symptoms are individual, can vary and vary from person to person.
You can find an overview of the most common overtraining symptoms in the following list.
- Exceptionally sore muscles, muscle pain
- Drop in performance
- Chronic fatigue and sleep disorders
- Inner restlessness and lack of concentration
- Depressed mood
- Low or high resting heart rate
- Increased susceptibility to illness
- Slowed regeneration
- Digestive problems (diarrhea is particularly common)
- Irritability & aggressiveness
- a headache
- Vulnerability to injury
- Weight gain & muscle loss due to a disturbed hormonal environment
- Disturbed eating behavior (both loss of appetite and increased appetite)
Now you know how to spot the signs of overtraining. If you notice one or more overtraining symptoms, we recommend that you initially reduce your training a little. Allow yourself and your body a little break.
Our tip: keep a training diary and regularly make a note of how often, how long and what performance you performed during training. So you know for sure whether you are pushing yourself too hard or not. Also make a note of your rest days. This way you can keep track of whether you are doing too much sport or not.
How does overtraining happen?
Overtraining occurs when the balance between training and recovery is no longer right. Do you train almost daily for several weeks and simply do not allow your body to relax? Do you continuously increase your training volume and intensity? Congratulations, you are well on your way to overtraining.
The path to overtraining builds up slowly and runs over different levels.
Intentionally working out too much
This is the area in which you have the best training success. You set a stimulus in your training that causes the supercompensation. Your body gets enough rest after training to recover. In addition, you give it enough protein through a healthy and balanced diet. The muscle can grow and prepare for the next training session.
Provide your body with a portion of protein for your muscles after training. Whey Protein provides you with high quality protein. Put protein powder with water or milk in a shaker and shake vigorously.
Persistently working out too much
A healthy diet with sufficient protein and regeneration time have been a negative for several days? In doing so, you deprive your body of the opportunity to adapt and become stronger. Instead, your performance will decrease over time if you don’t give your body enough rest after the stimulus you set. That means you will be able to push less weight in weight training and in endurance sports you will simply slow down. The risk of injury also increases with continued exhaustion.
Over a period of several weeks you have repeatedly pushed your body to its limits and constantly taken breaks that were too short. Now you feel tired even with everyday things and can hardly bring yourself to do something. Your performance in training is just not getting any better? Do you even have the feeling that you are getting weaker? The chances are that you are overtraining.
Consequences of overtraining
If you don’t give your body any breaks, your exhaustion may force you to take a break. Your body is weak. It can take weeks to months before your body is fit again and has recovered.
Overtraining: What To Do?
As a hobby athlete, you usually don’t get the right overtraining. Popular athletes and hobby athletes usually only get into the preliminary stage, the unwanted, non-functional overuse. Mostly due to improper nutrition and insufficient regeneration times.
Proper overtraining is most common among professional endurance and strength athletes. Professionals have a much higher training volume and train with a completely different intensity than normal athletes.
Have you noticed several of the above-mentioned overtraining symptoms for a long time? Then shift down a gear now. First take a 2-day break and then reduce your training. That means running slower and shorter distances. Take less weight in your strength training or choose a lighter H.I.I.T. workout.
It also makes sense to include relaxation exercises in the training plan. Autogenic training, meditation and progressive muscle relaxation are a few of the many relaxation exercises.
It can take some time for your body to fully recover from overtraining. Usually a couple of weeks are enough. Under certain circumstances, however, the recovery phase can also take months.
How to avoid overtraining?
The best way to protect yourself from overtraining is not to let it arise in the first place. Always increase your training volume and intensity slowly. Give your body enough time to regenerate and get enough sleep.
As the icing on the cake, you can support your regeneration with the right diet. Recovery Aminos after training help to quickly supply your muscles with important amino acids for building muscle after training.
Sufficient sleep and a balanced diet are the basis for regeneration.
What else can you do to avoid overtraining? Plan your workout. Set goals and at the same time plan time to regenerate. So you can use the regeneration days to practice relaxation techniques.
On the non-training days, you can also do something for your mobility as a change.
- Long-term imbalance between training and recovery leads to overtraining.
- Overtraining can manifest itself in sometimes contradicting symptoms.
- Once in overtraining, the body needs weeks to months to recover.
- You can prevent overtraining by always planning enough recovery time