Overtraining is a combination of challenging and stressing your body beyond its endurance and speed limit. Too much stress during a training or workout can have negative influence on your body. As you do a workout over extended period of time without giving enough space in between for inflammation repair response, the workout will cause negative impact. Doing so would make next workout even harder as you begin next training without healing the previous damage. When you repeat this mistake, you may lose control and your muscles would tend to become weaker. This negative adaptation of workout is termed overtraining.
Causes of Overtraining:
There can be varied causes of overtraining a workout session and these causes include:
- You are working out with an unexpected deadline.
- You work beyond the best of your limits.
- When you are training with a speed and frequency that exceeds your ability of recovery.
- You are not taking breaks between workout sessions.
- Your workout session includes a lot of intense exercises.
There may be other reasons but these are some common causes of overtraining.
Identify Symptoms of Overtraining:
In order to identify if you are overtraining, you would need to listen carefully to your body and workout progress. Here are some common signs of overtraining:
- You are making efforts of training but your body has stopped making progress towards ultimate goal of fitness.
- Condition is even worse when you are witnessing declining performance.
- You may witness lack of motivation and interest as you are spending most of your time at gym.
- You are experiencing injuries more frequently.
- You are losing because your body and mind are too stressed to focus.
- Your immune system may be suffering from overtraining as you witness that you are becoming sick more often even when you are regularly working out for a healthier lifestyle.
- You yourself or others surrounding you may witness a personality change (negative, aggressiveness, depressive and more).
- You may finding difficulty in sleeping and have disturbed sleeping patterns.
- As you think of training, you may feel depression.
- Extended soreness of muscles with no sign of recovery or building of muscles.
- You begin to loose muscle mass and may be gaining fat.
- You remain dehydrated and thirsty despite of drinking too much of water and other drinks.
- Monitor your heart rate and altered heart rate is one of the signs for overtraining.
Prevention is always better than treatment and thus in order to prevent yourself from overtraining, here are a set of things that we should do:
- Get a healthy diet including carbs: You should have a proper diet plan with enough intake of carbohydrates so that you can prevent yourself from over training. Carbohydrates are a great source of recovery of muscles and for gaining energy. When you don’t have enough intake of carbs in your diet, your body may suffer from a state of muscle catabolism and thus all the energy that you need for working out would be used from your muscle mass thus affecting your body muscles and fitness.
- Give your body enough time to recover:Taking a break and giving your body some time to recover is extremely important. So if you think that in order to remain fit, you would have to spend most of your time at the gym; you are absolutely wrong. This is another aspect of overtraining and is one of the biggest mistakes that fitness freaks make. They try to push their body even harder with training and do not take time out from gym. This time or day off from workout is essential to recover your body for future workouts.
- Regularly follow sleep pattern: As important it is to take a time off for recovery, sleep routine is also important. A proper amount of sleep is required in order to aid in quick recovery of surrounding tissues and muscles. Take proper rest which means around 7 hours sleep each night. Your sleep time will also be your recovery time however the amount of sleep each individual may need depends upon their own needs.
- Know your limits: Each individual has a different body and thus have varied limits. After an hour of workout, the level of testosterone and stress hormone increases. The testosterone level ensures growth of muscles whereas stress hormones may leave you putting on additional weight. Thus if you work out within limits you will be able to enhance testosterone level which is good for your muscles whereas when you over train your body, you are actually raising stress level. So make sure your stay within your limits and avoid getting influenced with others in your fitness group.
- Get your body massaged: For recovery from workout and for tightening up of lose muscles, it is important that you should get a deep tissue massage. A regular massage therapy would enable increased flow of blood and would aid in getting rid of toxins. It ensures proper working of your body.
- Know your goals & prioritize: Your workout for each stage should be pre-planned according to your ultimate goal. When you have intensities and exercises planned for each stage, you will keep yourself safe from over training.
- Add versatility to workouts: New growth and changes in your body can only be done by adopting new methods of exercising. This would not only gain you success but would also make your workouts fresh and interesting.
The main problem with overtraining is that it is a condition that is difficult to identify. Thus you should keep an eye on how your body is responding to your workouts. Give your body plenty of rest and follow a proper rich diet plan so that your body can recover with rest and energy. Longer you work out, better would be results is only a myth that some may follow but it will do you more damage than giving you results. So make sure you avoid overstressing and overtraining yourself and you will be able to see the boost in progress.