Overtraining occurs when your body does not have enough time to recover between workouts. Workouts break your body down by inducing stress on your muscles, it is during the rest phase that your muscles repair and actually become stronger. When you do not give your body ample time to repair and heals itself and you continue to work out and break your body down more and more you enter a state of overtraining. Overtraining is often referred to as “burnout” and is experienced most often by athletes who are participating in high intensity training.
The sure fire way to cause overtraining is to not allow your body to recover sufficiently in between workouts. The three main reasons why your body may not have had time to recover are: too frequent high intensity workouts, not enough sleep and/or improper diet. Working out for over 90 minutes during any single session, working out every day with no rest days or having multiple high intensity workouts in a row are red flags that you may trigger overtraining to some degree. Another red flag is if you are getting less than 7 hours of sleep each night. It is during your sleep that your body does most of its recovering and healing. Shoot for 7-9 hours of sleep each night.
Boosting the intensity of a workout routine too suddenly can cause excess stress on your body that can lead to overtraining as well. Always follow the 10% rule.
One of the most sure ways to tell that you have overtrained is if you are experiencing an elevated resting heart rate. To check what your resting heart rate check your heart rate before getting out of bed in the morning.
Many of the most common signs and symptoms are:
- Excessive Muscle Soreness
- Trouble Sleeping at Night
- Constant Dehydration
- Increase in Injury or Illness Rate
- Nagging Injury or Illness that Wont Heal
- Decrease in Performance
- Performance Plateaus
- Decreased Motivation
- Elevated Resting Heart Rate
Leave a comment below if you have overtrained and how you managed to do it.