It's fun to work out, but sometimes too much exercise cause overtraining, or "chronic fatigue". This means that the training exceeds the body's ability to recover after exercise. Then you get the opposite effect (catabolic) of what you want and break down the body constantly. This takes you one step back instead of forward in your training and development.
Overtraining may be due to several reasons, but the most common reason is that a person starts to train too intensively and increase workouts too quickly. It may also depend on a limited rest in the form of sleep, that it is stressful at work or that you’re working out even though you are not feeling well. Recovery is key.
The main cause of overtraining is because you get too little rest and your body does not have time to recover before going on the next workout. Despite the relatively light term "overtraining", it can lead to greater risk of infections and even depression.
Signs of overtraining
Overtraining often differs the more experienced athletes with good training background and people who are just starting to exercise but have very high goals. If you are a professional athlete you probably know exactly what you are doing as opposed to the beginner, who often assumes that “more is more”. It takes a lot of training before you are ready for the same training load that a professional athlete can handle.
Common signs of overtraining include:
- Poorer performance
- Increased risk of infection
- Increased fatigue
- Depression
- Increased heart rate
- Headache
- Weight loss
- Insomnia
- To not wake up refreshed
For someone who trains, it can be difficult to detect overtraining. If you can’t lift as much as usual or easily get tired we usually want to exercise more and think that not working out enough is the main cause of poor performance. It is important that we learn the difference between quantity and quality, and that quality is always better. It is important not to ignore signs of overtraining.
Prevent overtraining
To prevent that you are not overtraining, it is important to find a balance between exercise and rest. One must ensure that you get the sleep your body requires for recovery. Exercising excessively can easily lead to overtraining; it is thanks to your rest that you can build muscle. Not only is enough sleep important for your training, but you must also have off days.
A regular nutritious diet that is tailored to your needs can also help you prevent overtraining. Do not be stingy on the carbohydrates, because they are important for your overall energy intake during the day and make sure that you're getting enough fluids. Adjust your protein intake so that you get enough to build muscle.
Recovery from overtraining
It requires both mental and physical recovery when you are experiencing overtraining. Rest is a given. If you have really gone too far in your training it is important that you “start over” again and take things slowly. Some studies have shown that low intensity aerobic exercise 5-10 minutes a day can help you in recovery from overtraining. Then slowly increase the intensity until you are back on track again.
By:
Isa Olsson
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