How to Recognize the Signs of Overtraining?

Answer 1

Most of us don't get enough exercise. It's natural — we're inclined to have a more sedentary, relaxed lifestyle. Unfortunately, people may also perceive any rest as being sedentary, which can lead them to exercise more frequently, despite the pain, fatigue, and mental anguish that sets in.

This condition is known as overtraining, which literally wears out the body, weakens the immune system, and takes a toll on a person's physical and mental health. It's becoming increasingly common in athletes and bodybuilders, but avid exercisers or dieters are also susceptible to this condition.

So how do you recognize the signs of overtraining? Luckily, this condition is very easy to recognize. Use this guide below to help identify these symptoms.

How to Recognize Overtraining: Common Symptoms

1. Constant fatigue. It's normal to feel fatigued after a grueling workout, but fatigue that continues for days or weeks after the workout is a sign of overtraining. Sleep doesn't help the fatigue go away. This can impact your ability to concentrate, work efficiently, and work out harder during exercise.

2. Changes in your resting heart rate. Your resting heart rate increases during overtraining, although other factors, such as consuming too much caffeine, can also increase this rate. To find out if it truly caused by training, test your resting heart rate weekly. This is easy to do — simply press your finger against the artery in your neck and count the heart beats for 60 seconds.

For example, a runner may have a normal heart rate of 60 beats per second, but during an overtraining phase, his heart rate may go up to 90 or more beats per second. A difference of five beats between readings isn't a cause for concern, but a difference in 20, 30 or even 40 beats is a big warning sign.

3. Mental changes. Feel depressed or angry? Feeling depressed, angry, or irritable may be a sign of overtraining. Some people may lash out more at loved ones, refuse to go out on family outings, or feel depressed over little, uncontrollable things. Feeling like this for a day or two is normal, but it isn't if it continues for weeks or months. You may also feel less motivated to go to the gym.

4. Chronic muscle pain. Delayed onset muscle soreness, or DOMS, is a normal reaction when beginning a new exercise routine or increasing its intensity. Chronic, widespread muscle pain that does not go away for weeks, even after a day or two or rest, is never normal. This indicates that the body is not getting enough rest time to heal the minor muscle tears that naturally occur during exercise.

If you experience any of these symptoms, you may have this condition. So what do you do?

There's only one way to treat overtraining: rest. Rest is crucial for people who exercise for fun, to lose weight, or to build muscle. Your body needs time to recuperate, and if there isn't enough time given to rest, the body cannot recover fully. At least one week of rest is needed — in some cases, people have taken up to a month off to recover.

Answer 2

Deterioration of muscles. Also any type of pain that lasts more that a week.