Disclaimer : I don’t own this article. It has been taken from the link below : https://www.bodybuilding.com/content/overtraining-signs-and-solutions.html
You’ve been going hard in the gym—working your legs, chest, arms, shoulders, and every other muscle to reach your goals. But are you going too hard? Working too much? Could you be overtraining yourself? Yeah, you might be.
The dictionary states, “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.”
The Signs Of Overtraining:
- Persistent muscle soreness
- Elevated resting heart rate
- Increased susceptibility to infections
- Increased incidence of injuries
- Loss of motivation
- Decreased appetite
- Weight loss
Rest Is Key
To see improvement in one’s strength and fitness they must rest. The rest period following hard training is a magical process which takes at least 36 hours to complete. By skimping on rest, complete regeneration cannot occur.
(You can check out our post on rest and recovery here : Health & Fitness 1.3 – Recovery )
If the amount of training continues to exceed the rest period, however, the individual’s performance will plateau and decline. If Jennifer continues to neglect the rest time her body needs, she will indeed get weaker and may experience injuries.
1. Taking A Break
Taking a break from training to allow time for recovery. In knowing that you may be doing more harm than good at the gym, set aside today and tomorrow as a break. Some people allow one week away from fitness to revive their bodies and mind, and then when they return to training, they have more focus and are enjoying themselves again.
2. Reducing The Volume
Reducing the volume and/or the intensity of the training. If you always do five sets for each exercise, why not do just two or three, and lower the weight and focus solely on form? Strengthen your mind and muscle connection by tuning into the exercise at hand.
3. Deep-Tissue Massage
Deep-tissue or sports massage of the affected muscles. A skillfully applied massage is the most effective therapy for releasing muscle tension and restoring balance to the musculo-skeletal system. Receiving regular massages may help athletes prevent injuries, which might otherwise be caused by overuse. A constant build-up of tension in the muscles from regular activity may lead to stresses on joints, ligaments, tendons, as well as the muscles themselves.
Self-massage of the affected muscles. Self-massage, with either with your hands or a system such as the Yamuna™ Body Rolling (BR) system featuring a specially designed 7″ ball will help with pain relief, and can be targeted to hamstrings, calves, knees, quads, shoulder and back; any muscle or joint.
People who are stiff and inflexible and have, or are prone to, injury will benefit from BR as it elongates and massages muscles and opens and flexs the joints.
5. Temperature Contrast Therapy
Temperature contrast therapy. (Ice baths, hot & cold showers, etc). This uses the body’s reaction to hot and cold stimuli. The nerves carry impulses felt at the skin deeper into the body, where they can stimulate the immune system, improve circulation and digestion, influence the production of stress hormones, encourage blood flow, and lessening pain sensitivity.
6. Proper Calorie Intake
Ensuring calorie intake matches (or possibly exceeds) caloric expenditure. When overtraining, the body may be depleted in various nutrients. To assist in the process of recovery, it’s important to ensure that a diet high in carbohydrates, lean proteins and healthy fats such as omega 3 oils is met. Carbohydrates will provide the brain with fuel, the oils help relieve depression and proteins will rebuild overtrained muscles.
7. Addressing Vitamin Deficiences
Addressing vitamin deficiencies with nutritional supplements. It is essential to get vitamins from food, however when overtraining is a concern supplementation is beneficial. Supplements should be taken in addition to meals and with meals for their essential and proper absorption.
8. Split Training
Splitting the training program so that different sets of muscles are worked on different days. Once you have rested enough for your body to recover from overtraining, be smart and plan your training split ahead of time.
“Allow at least 4 days between training a certain body part again, and always have at least one day of rest from training each week.”
This will help to prevent overtraining from occurring again. Allow at least 4 days between training a certain body part again, and always have at least one day of rest from training each week.
Training towards a goal can be very rewarding, and when seeing the results form, it’s hard to believe that one may ever go back to their old habits.
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 then before!