Overtraining, also known as “overtraining syndrome”, is nothing more than excessive physical activity that results in fatigue, weight loss, physiological changes, mood changes and immune system changes. Taking care not to exceed limits and respecting the rest time between exercise days to allow the body to recover is the best way to avoid this problem.
You don’t want to fall into the trap of training like there’s no tomorrow, without giving your body time to recharge its batteries, right? Read all the information below carefully and avoid this big problem!
Overtraining: what is it?
Overtraining is a state in which people who practice physical activity exceed their recovery capabilities due to an excessive volume of high-intensity training, losing physical performance and showing signs of acute muscle wasting.
In addition, excessive training frequency without respecting rest days reduces strength, resistance, motor coordination and favors the appearance of injuries.
And, as if that weren’t enough, mental stress joins the list of symptoms, also 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 summarized as a combination of imbalances in the body that, when not observed and treated, cause a snowball effect and leave you even more down, so it is important to notice the warnings that your body can give you!
23 Common Symptoms of Overtraining to Watch Out For
The signs of overtraining can initially be confused with post-workout fatigue or exhaustion resulting from a sports competition.
And don’t get me wrong: fatigue and muscle pain are, yes, common in those who train, the problem is when they insist on remaining 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 disorders (insomnia or sleepiness at odd hours)
- Loss of appetite
- Decreased lean mass (apparent weight loss)
- Excessive sweating (even when resting)
- Headaches
- Dark circles and haggard appearance
- Changes in heart rate (even at rest)
- Fluctuations in blood pressure
- Very fast metabolism
- Dysregulated body temperature
- Red spots on irregular areas of the body
- Changes in breathing rhythm
- Sensitivity in smell and touch
- Motor coordination problems
- Drop in reflexes/less responsiveness
- Involuntary tremors
- Localized and persistent pain
- Weakened immune system
- Drastic mood swings
- Changes in the menstrual cycle, in the case of women
- Hormonal changes in both sexes
Important note: for those who practice cycling, swimming, running and other activities that require the use of resistance in addition to strength, overtraining causes even more severe effects of wear and tear, so respect at least a 48-hour interval between one workout and another for muscle recovery .
How to get out of overtraining?
Respecting your body’s recovery time limit, maintaining a balanced diet and having assessments from physiotherapists, physical trainers and nutritionists to observe the real condition of your body are effective measures to overcome overtraining.
After a series of intense exercises, the body seeks energy reserves that may not be available in sufficient quantities, which also justifies the need for you to eat well if you want to avoid or eliminate the problem, consuming recipes with sources of proteins, minerals, vitamins and fiber.
Taking dietary supplements , as long as they are under the guidance of a professional nutritionist, can also help with faster recovery.
And what is the prevention for overtraining?
Understanding how your body is at that moment of physical activity that may become excessive is the starting point for avoiding overtraining.
To do this, count on 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 fits when it comes to prevention, you see?
Furthermore, 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 advance to modalities that demand more from the body.