Why You Would Possibly Be Overtraining (And The Way To Recover Quickly)

Though I don’t like to work out a lot, in my one-month journey here, there are many instances where I swing my dumbbell a bit too hard and forget to listen to my back. From my initial condition of feeling super strong, then instantly feel exhausted and wishing to skip the remaining of my workouts. Having that reaction isn’t a sign of weakness but is actual indicators of overtraining.

If you’ve got muscular soreness that doesn’t deplete or go away after three days, you must see that you’re exercising too much. After heavy or intense training, your body needs time to recover—and constant, relentless soreness means it’s not getting that chance. Take it easy, and let your body recover.

2. YOUR ENERGY IS LOW.

If you’re feeling extra fatigued and have had low energy for days on end but you know you’re not sick, you’re probably exercising too much. Rest up, or prepare to sacrifice your consistency. 

3. INCREASED RESTING HEART RATE 

Most fit individuals have a resting heart rate sub 50-60 bpm approximately (average resting heart rate is 72 bpm). Check yours regularly: if you’re in great shape, but your pulse is significantly over expected, you will want to allow your body a break from exercise. There are many apps that will track the heart rate nowadays, or you could strap your Apple/Samsung smart watch to measure recovery, including resting heart rate.

4. LESS MOTIVATED 

If you are currently dedicated to your routine like me, but you’re feeling less and less motivated to work out, it may well be your body giving you a sign that you just really need your time off. Take some days or perhaps a week off and see if your motivation returns. Alternatively, you will just need a while away from intense training or your specific sport. Try swapping up your regular workouts for nature hikes, new or fun learning-style classes, or a friendly game of tennis/frisbee/pickup basketball/something totally different.

5. PROGRESS… (NOPE) THEN HIT A PLATEAU.

Have you been working hard as you probably can consistently, yet you can’t seem to boost your speed, strength or overall? Congratulations: You have unlocked the plateau stage. Instead of pushing harder, you will want to consider giving your body a break, since a state of plateau is one of the most indicators of overtraining. Simply cut back form exercising,

{But what do you do when you’ve gone further than simply being a little bit tired and when just a few rest days don’t resolve the issue?

SLEEP MORE

Enough sleep doesn’t only give your muscles rest, it also balances your hormones. When you don’t get enough sleep, levels of growth hormone decrease, and cortisol, the stress hormone, will increase. Elevated cortisol levels make the body hold on to fat, weaken your immunity, and cause you to be more susceptible to develop colds and infections.Sleep also plays an enormous role in your mood, which is more important than you may realize when it comes to recovery! The more sleep you get, the better you feel. and therefore the less cranky you are.  

TAKE A FULL WEEK OFF

When you overtrain and cause more serious damage to your body, a few days of rest probably won’t make much—or any—difference in terms of recovery. At this time, you ought to go ahead and take a full week off. It may seem scary initially. an entire seven days without working out!   Think about it this way: you’ve worked out consistently for months and even years, can one week really set you back that far? in spite of everything, you won’t forget the way to do burpees or pull ups, and you’ll be able to still take walks, ride your bike, and do things around the house so you’ll still keep moving.

That one week off may be all you need to get back to where you left off.

DON’T SKIP YOUR MEALS

You may be tempted to skip your meals to consume less calories because, well—you’re not training and you may be fearful of weight gain. But even if you overtrain and can’t workout as much as you accustomed, going too extreme in cutting calories may not be an honest idea either, because feeding your tired body properly is extremely important for faster recovery. If you wish to shed fat and slim down, don’t aim for a particularly big caloric deficit while doing really hard HIIT workouts.

CONSUME YOUR NUTRIENTS 

As you know, protein is vital building material for muscles and essential for recovery. Aim to eat plenty of protein, even if you can’t work out, to make sure and acquire all the essential nutrients and amino acids that your body needs for muscle repair. Of course, don’t forget about fats too. They’re what actually keep you full. It’s also important to pay close attention to carb intake also while recovering from serious overtraining. There’s a link between carbohydrate intake and therefore the levels of cortisol, the “stress hormone.” Depletion in carb storages may raise cortisol levels, which in turn lowers the body’s ability to fight infections and weakens the immune system.

If you’ve ever overtrained, you know how bad it feels.Even if staying in bed and watching Netflix could also be fun for a few days, you almost certainly get tired of it pretty quick. If you realize you’ve overtrained, ensure to take dedicated care of your body! Reduce your stress level and need not push through every situation and do your workout no matter what. Yes, we always say here that there aren’t any excuses, but there are times which will get so stressful that it’s wiser to cut the exercise down a bit. Mental stress affects the body very similarly to physical stress, so if you’re having really tough times but you still keep pushing through your workouts no matter what, you may overtrain again.

Keep your diet solid and nutritious, and sleep, sleep, sleep. And most importantly, don’t beat yourself up too much about it—overtraining happens to athletes, so if you experience it, don’t get too discouraged. Just take a deep breath, be kind to yourself, and resume!

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