But these symptoms are more common in professional athletes as opposed to recreational lifters. 13 Physiological and psychological indicators that you're training too hard. It’s all about quality over quantity.”, Working Out Based On Your Menstrual Cycle Is Legit, 7 Pro Athletes’ Top Hair Hacks For Summer. In today's article, I'm going to share 13 signs of overtraining that you shouldn't ignore as a natural lifter. While beginners can benefit from these strategies, they're more suited for intermediate and advanced lifters. But if you're extremely active then a protein intake as high as 1.2 grams of protein per pound of bodyweight might be necessary. Workout less, move more. Take note if you are still feeling tired even after having adequate rest. This only lasts a couple of days at the most and can typically be counteracted with some ibuprofen and diligent recovery. You feel irritable, exhausted, and you wonder how the weights you once lifted with ease suddenly became so heavy. A high protein intake is essential for muscle growth. Symptoms might include a high resting heart rate, sleeping difficulties, and exhaustion. So why can't they hit the gym for 3-4 hours every day? When you experience prolonged muscle and joint soreness it is a sign that the body is being asked to do too much, too soon and it’s letting you know that. Treatment for overtraining requires that you cut back on training – or, if you are in a serious slump, you may need to stop altogether for 1 to 2 weeks. While we all feel "run down" from time to time, it's not normal to feel this way for an extended period. An overtrained individual may experience mood swings due to hormonal fluctuations. “The more you recover, the harder you can actually push during your tough workouts. A high resting can be one sign of overtraining and is not great for your overall health. Take non-steroidal anti-inflammatory drugs (NSAIDS) such as ibuprofen to reduce inflammation in the body. The truth is that overtraining syndrome is a real physiological condition with real negative consequences. Some of us are not only training more, but harder than ever. While it’s tempting to push through the fatigue and burnout, it’s better to heed the signs and realize that you need more recovery time. The optimal method is to take your pulse as soon as you wake up in the morning. Although elite athletes are much more likely to experience true overtraining, that’s not to say that recreational lifters can’t push it too hard in the gym as well. Reducing the volume and/or the intensity of the training is perhaps the most obvious place to start. Read his inspiring story, “From Soccer to Bed to No Hair on My Head” that started it all. You may be able to find the same content in another format, or you may be able to find more information, at their web site. How to tone down your workouts without getting totally out of shape. I'll also give you my top tips and tricks for avoiding burnout in your workouts. Be persistent. The signs of overtraining syndrome vary from person to person. Ignoring the problem won't make it go away (trust me). 1. Try this active recovery routine to give your muscles some R&R: “If you’re someone who doesn’t get much sleep or already has a lot of stress in your life, you need to focus even more on recovery from workouts,” she says. Your adrenal system has moved into overdrive and that is taking a toll on your energy levels and your gains. Good training means finding the right balance between stress and rest. Read this as a red flag. If you feel burned out, tired, and unmotivated, then take a step back and turn down the volume on your workout. If your regular sleep patterns have been disturbed over the past few weeks then it's a good indicator that you're experiencing overtraining. Overtraining is essentially when you start to see a decrease in exercise performance or health because you’re working out too much and not getting enough recovery. Before we go over the warning signs, let’s back up a bit and take a look at what happens to your body physiologically when you overtrain.
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