Overtraining

According to the dictionary, "Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes. It occurs when the volume and intensity of the exercise exceeds an individual's recovery capacity. They cease making progress, and can even begin to lose strength and fitness." Allow yourself to take a break from time to time and listen to your body. It's when we rest that the body has time to recover, rebuild, and come back stronger than before!

 

Signs of overtraining:

  • Persistent muscle soreness
  • Elevated resting heart rate
  • Increased susceptibility to infections
  • Increased incidence of injuries
  • Irritability
  • Depression
  • Loss of motivation
  • Insomnia
  • Decreased appetite
  • Weight loss

What causes overtraining?  

  • Not resting: your body needs at least 36 hours to complete its resting cycle. If you skimp on your rest you may experience a performance plateau or even a decline.

How to fix the problem:

  • Take a break to allow recovery
  • Reduce the volume at which you are lifting or how intense you are training
  • Get a deep tissue massage to release muscle tension and restore balance in the musculoskeletal system.
  • Self massage the targeted joint or muscle to reduce any pain
  • Take an ice bath, cold or hot shower, etc. depending on the body's reaction to the hot or cold. Nerves carry impulses that are felt deeper in the skin. This stimulates the immune system, improves circulation and digestion, influences the production of stress hormones, encourages blood flow, and reduces sensitivity to pain.
  • Split training so you are working on different sets of muscles each day to allow for recovery.
  • Make sure you are getting enough nutrients through your calorie intake.



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