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Exercise is good--and even more exercise is better. But those who overexercise consistently over a long period of time may develop a condition called overtraining syndrome, the body's way of saying "I've had enough--stop exercising now!"
People who get enough rest and recovery time face a lesser risk for overtraining syndrome. If you continue to push your (exercise) limits without adequate rest, however, you body won't have time to recover, affecting your performance and mental health. For instance, you'll get sick all the time. Random aches and pains plague you; injuries increase. Worse is its mental toll--causing depression, irritability, and extreme changes in mood.
So how do you avoid overtraining syndrome if you're an athlete, runner, or perhaps someone who really loves exercise?
Keep Your Exercise Moderate
Overtraining occurs when you're exercising too much. One of the easiest ways to prevent overtraining syndrome, logically, is to exercise less. That's easier said than done if you really like to exercise.
One of the biggest questions people ask is "How do I know how much is too much?" Ideally, you shouldn't spend more than two hours exercising--even an hour is pushing it. This only refers to moderate exercise as well; if you're doing vigorous exercise, such as high intensity interval training (HIIT), 20 to 30 minutes is the upper limit of how much you should exercise.
Also, keep tabs on how frequently you work out. If you exercise 6 to 7 days a week, that may be too much. Remember, your body needs rest to recover, even if you're not doing strenuous activity. Most experts recommend two days of rest per week to recuperate.
Get Your Rest
Another important cause of overtraining syndrome is the absence of rest--the time when you relax to allow your muscles to recover. Remember that muscles can only heal and recover in rest, not during exercise.
Rest doesn't simply cover just abstaining from exercise, however. It also refers to your sleep schedule--how many hours a night you sleep. Sleep is one way the body (and the mind) recovers from a long, stressful day, and if you don't get enough sleep, your whole body suffers. You probably know how this feels like, feeling sluggish, tired, and irritable when you don't get enough sleep. It's not just a mood changer, however, it's a body changer, and not for the better.
To avoid overtraining syndrome, get enough rest. Make sure to take at least two days off from exercise every week. Get your sleep. These aren't suggestions; these are requirements. No, you are not "weak" or "lazy" if you take time to rest--you're smart. Those who say otherwise just don't realize how serious overtraining syndrome can be.
What else can I help you with?
Which is the best way to avoid overtraining and prevent injuries?
wsw
Individuals who regularly exercise too hard too often often are likely candidates for?
Exercise burnout and overtraining syndrome
Declining athletic ability can be the result of what?
A decline in athletic ability can be the result of overtraining.
The two most common physiological markers of overtraining are?
Sympathetic nervous system overtraining and Parasympathetic nervous system overtraining.
What are the possible signs of overtraining, and which of the following is a possible sign of overtraining?
Possible signs of overtraining include persistent fatigue, decreased performance, increased risk of injury, and mood disturbances. One possible sign of overtraining is persistent fatigue.
How can you avoid overtraining?
To avoid overtraining, it's important to listen to your body and give it adequate time to rest and recover. Make sure to vary your workouts to prevent constant stress on the same muscles, and incorporate rest days into your routine. Proper nutrition, hydration, and sleep are also essential to support your body's recovery process.
What can be a result of anorexia?
Overtraining
How can you manage the symptoms of irritable bowel syndrome?
To manage the symptoms of irritable bowel syndrome, you can avoid certain foods and drinks that stimulate the intestine. You should also avoid large meals. Increase dietary fiber and avoid wheat, rye, and barely.
Overtraining is what?
risky because you can sick or hurt
What is the difference between overtraining and detraining?
Dicks and balls
Is there a way to avoid transferring Morquio's syndrome from parent to child?
There is no way to be absolutely positive that your child will not have Morquio's syndrome if both parents have the gene, but there are genetic screenings to help prevent having a child with Morquio's syndrome.
What are four signs of overtraining?
HR is the single most effective indicator of overtraining. If you perform the same activity as you did a few weeks ago and your HR is significantly higher you are probably overtraining. Also, if you feel weaker and less willing to do your exercises you might be. You really have to be a serious athlete to reach this level however. Its not common. Ref: B.S. in Exercise Science from Ball State University :)
