Have you ever heard of overtraining? It occurs when a person exceeds their body’s ability to build up but instead it breaks down. Most of the people do not know that they are overtraining. It is said that excess of everything is bad so is the excess of training or workout is also wrong. To find out an answer, please go through this article. Overtraining can be described as a point where a person might have to face a decrement in their performance due to a load of exercise and pressure. It is also known as chronic fatigue, burnout, and overstress in athletes. Overtraining does harm to a person as it begins to lose strength and fitness.
So, how do you know that you are over-training? We bring you a few signs that show that you are over-training:
A person who does over-training will experience muscle soreness. Muscle Soreness is the stiffness and pain in muscles. The pain in muscles could remain several hours to days after unaccustomed or strenuous exercise.
The person who is over-training may feel sadness and apathy consistently or most of the time. Overtraining makes the person low make them feel sad and depressed. There will be consistent low energy and bad mood.
Variable Heart Rate
The person who is over-training might experience an increase in heart rate and blood pressure. Some people may have a decrease in heart rate and blood pressure.
As per the health organizations, the exhaustion is a syndrome resulting from the chronic work-related stress with signs of feelings of energy depletion or increased mental distance or negativity. Burnout influences health as well as the professional efficiency of the person.
A person who does excess of the workout will undoubtedly feel chronic fatigue as it causes changes in personality and mood. There might be a decrease in their self-esteem and motivation due to which the person may feel persistent fatigue.
There are many causes of excessive workout or overtraining. One of the reasons might be that physical exercise can be chemically addictive, just like pharmacological drugs. Addiction to anything is dangerous, and addiction is due to natural endorphins and dopamine generated and regulated by the exercise. If the over-training is not recognized at the early stage, then there might be performance issues like early onset of fatigue, decreased aerobic capacity, poor physical performance, Inability to complete workouts, and delayed recovery.
Now, there are ways to recover from over-training, and they are as follows:
- A person should take a break from training to allow time to heal the body or prepare for the recovery.
- If you still wish to continue with the workout, then at least you must reduce the intensity of the exercise.
- The best way to recover from the over-training is to increase the number of hours of sleep.
- You may also try splitting the training program so that different sets of muscles are worked on different days.
- The whole-body massage is another best way to recover from over-training. You may consider getting the excellent spa once a month or in 15 days as it also reduces the stress you may be having underline in your body.
- It would help if you also took care of your diet plan. You also, need to make sure that you must be are taking the required amount of calories in your diet.
- It would help if you also addressed the vitamin deficiencies with additional nutritional supplements.
Over-training should not be taken lightly as in some of the cases, it can cause acute kidney injury and may lead to death. The clinical presentation of over-training is muscle pain, tenderness, swelling, weakness, bruising, tea Coloured Urine, fever, malaise, nausea, and confusion. So, let’s avoid overtraining and stay fit.