Overtraining is simply when you do not allow enough time for your body to recover. This may be due to an increased in training volume and/or intensity without adequate recovery.
When you overtrain, there is a higher chance of injury or becoming sick. There may also be a plateau or decrease in performance.
Whether you are a weekend warrior or high-level athlete, rest and recovery are crucial for everyone to prevent overtraining.
Overtraining signs and symptoms:
- A decrease in performance.
- Fatigue and tiredness which is more than usual.
- Loss of motivation and enthusiasm to train, to go to work, to do everyday activities.
- Elevated heart rate. You might have noticed an increased resting heart rate and/ or your heart rate is higher than normal in your workout/ training.
- Muscle soreness that hangs around for longer than usual.
Less Obvious Signs and Symptoms of Overtraining.
- Lack of appetite
- Unintentional weight loss
- Mood changes- anger, depression, confusion, sadness
- Altered sleep- may be oversleeping/ not getting enough sleep or struggling to get to sleep.
- You are getting sick more often than normal.
Ways to Combat Overtraining:
- Recovery/maintenance massage
- Using Normatec Recovery Systems
- Monitoring training/Performance load – RPE scales, using a training diary. Change program accordingly.
- Communicate how you are feeling with your coach/medical team and be honest!
If you are experiencing any of the above symptoms, it is important to listen to your body and take it easy to let your body recover so you are ready to smash your next block of training. If you are worried, tell someone. Take some action sooner rather than later. Your body and mind will thank you for it.
Myogen are your recovery specialists. If you are experiencing signs of overtraining come in and have a chat to one of our friendly staff. We can work out the most effective recovery regime to fit in with your activity and lifestyle needs.
Recover Hard, Train Hard!