SIGNS OF OVERTRAINING
A little exercise is good for you, so more must be better, right?
Well, sometimes more is just that-more. In the search for better health and fitness, it is sometimes difficult to quell oneʼs
enthusiasm and take a break from exercise. But if exercise is leaving you more exhausted than energized, you could be
suffering from a case of overtraining. Individuals who excessively exercise are risking more than poor performance: theyʼre
risking their health. If you recognize the following symptoms in yourself or a friend, it is essential that you seek
professional help. Here are 10 signs of overtraining.
1.
Decreased performance
Slower reaction times, reduced speeds and lowered endurance levels are all common signs of
overtraining.
2.
Agitation, moodiness, irritability or lack of concentration
Too much exercise and too little rest can wreak havoc on the hormones, cause mood swings and create
an inability to concentrate.
3.
Excessive fatigue and malaise
A body that never has a chance to fully recover from a previous workout will continue to feel more and
more fatigued. Some people describe this feeling as “heavy legs.”
4.
Increased perceived effort during normal workouts
Overtraining takes a toll on the body, and workouts that were once a breeze can begin to feel like a grind.
5.
Chronic or nagging muscle aches or joint pain
Overused muscles and joints can cause constant aches, which may go unnoticed until the body is given
proper rest.
6.
More frequent and illnesses and upper-respiratory infections
Too much exercise taxes all of the bodyʼs systems and makes it more difficult to ward off infections.
7.
Insomnia or restless sleep
During sleep the body has time to rest and repair itself. An overtrained body, however, is sometimes
unable to slow down and completely relax, making it difficult to recover between workouts.
8.
Loss of appetite
Overtraining can cause an increase in hormones such as epinephrine and norepinephrine that tend to
inhibit appetite. The physical exhaustion and anxiety that often comes with overtraining can also have the
same effect.
9.
Chronically elevated heart rate at rest and during exercise
A clear sign of an overworked heart muscle is a chronically elevated heart rate. Also, people who
overtrain will often find that it takes longer for their heart rate to return to normal after a workout.
10. Menstrual cycle disturbances in women
Exercising excessively and not consuming enough calories may disrupt a womanʼs menstrual cycle.
While some may experience irregular periods, others will stop menstruating altogether.
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