Overtraining can lead to unwanted interruptions in your training routine. Find out in this article what this term means and how to prevent it.
Overtraining, also known as “overtraining syndrome”, is nothing more than an excess of physical activity that results in fatigue, weight loss, physiological, mood and immunity changes.
Taking care not to overdo it and respecting the rest time between days of exercise to recover the body is the best way to avoid this problem.
The condition is so harmful that the University of São Paulo (USP), which carried out studies subjecting mice to excessive training, recorded symptoms very similar to those observed in humans, such as a significant increase in inflammatory processes and lesions in the musculoskeletal tissue.
You don’t want to fall into the trap of training like there’s no tomorrow, without giving your body time to recharge, do you? Read all the information below carefully and avoid this problem!
Overtraining: what is it?
Overtraining is a state in which physical activity practitioners exceed their recovery capacities due to the exaggerated volume of high-intensity training, losing physical performance and showing signs of acute muscle wasting.
In addition, the excessive frequency of training without respecting rest days reduces strength, endurance, motor coordination and favors the appearance of injuries.
And, as if that weren’t enough, mental stress is added to the list of symptoms, leading to greater difficulty concentrating and even an increase in the heart rate of the person facing the problem, even at rest.
In other words, overtraining can be summed up as a combo of maladjustments in the body which, when left unnoticed and untreated, cause a snowball effect and let you down even more, so it’s important to notice the warnings your body can give you!
23 common symptoms of overtraining to look out for
The signs of overtraining can at first be mistaken for post-workout tiredness or exhaustion from a sporting competition.
And don’t misunderstand: fatigue and muscle pain are indeed common in those who train, the problem is when they insist on staying for days on end, along with other more specific conditions.
Check out the most common ones in the list below!
- Excessive fatigue
- Loss of strength and endurance
- Sleep disturbances (insomnia or sleepiness after hours)
- Loss of appetite
- Decreased lean mass (apparent weight loss)
- Excessive sweating (even when resting)
- Headaches
- Dark circles and a haggard appearance
- Changes in heart rate (even at rest)
- Fluctuations in blood pressure
- Very fast metabolism
- Unregulated body temperature
- Red spots in irregular places on the body
- Changes in breathing rhythm
- Sensitivity to smell and touch
- Problems with motor coordination
- Decreased reflexes/less agility of response
- Involuntary tremors
- Localized and persistent pain
- Weakened immune system
- Drastic mood swings
- Changes in the menstrual cycle in women
- Hormonal changes in both sexes
- Important note: in cyclists, swimmers, runners and other activities that require the use of endurance and strength, overtraining causes even more severe effects of wear and tear, so respect at least 48 hours between workouts for muscle recovery.
How do I get out of overtraining?
Respecting your body’s recovery time limit, maintaining a balanced diet and having professional physiotherapists, physical trainers and nutritionists assess your body’s condition are all effective measures for overcoming overtraining.
After a hard workout, the body looks for energy reserves that may not be available in sufficient quantities, which also justifies the need to eat well if you want to avoid or end the problem, consuming recipes with sources of protein, minerals, vitamins and fiber.
Supplementing your diet, provided you have the guidance of a professional nutritionist, can also help you recover more quickly.
And what is the prevention of overtraining?
Understanding how your body is at that moment of physical activity that may become excessive is the starting point for preventing overtraining.
To do this, contact a physical education professional and carry out the necessary assessments, then draw up a strategic training plan so that you can achieve your goals without compromising your body.
The story of a balanced diet and rest as a priority also applies when it comes to prevention, you know?
Conclusion
Besides, impact exercises may not always be the best choice for those who want to start practicing sports, for example, and only after muscle-strengthening activities should a student move on to disciplines that demand more from the body.
In addition, stretch often and remember to drink water to ensure you’re ready for new challenges without setting off your health red alert.
