Heavier, faster, higher: Sports and training are usually about improving performance. The goal of a good training plan is to keep getting better and to really push ourselves. Do you go to the gym regularly or jog in the park every day? We all know that exercise is good for our health. However, we can often overdo it uncertainly and not even realize that we are harming ourselves. Whether you’re looking to lose weight, tone up, or just stay fit, too much exercise is usually counterproductive and can even stunt progress without proper rest and rest. Is too much exercise unhealthy? What are the most common overtraining symptoms and what can you do about them? We will tell you all this and many other helpful tips in our article!
What is overtraining?
There is nothing wrong with taking our training seriously and always wanting to get the best out of it. However, we should learn to listen to our body’s signals and give it enough rest. If you go to the gym every day and the workout becomes a borderline addiction, then it’s time to rethink your goals. As a rule, a distinction is made between overstraining (overreaching) and overtraining (overtraining). Overreaching is muscle soreness that occurs when we don’t recover enough between workouts. It becomes noticeable after about 4-5 days but is usually reversible with rest. Overtraining, on the other hand, occurs when we simply ignore the signs of being overwhelmed and continue to train – even though we feel exhausted.
Overtraining isn’t actually a disease, but rather our body’s response to the stress we put it through. If we train too hard every day and push our limits, at some point our body will simply pull the handbrake and this can have numerous negative health consequences. Full recovery from overtraining is quite difficult and can take several weeks or even months in some cases. This can be particularly challenging, especially for those who are used to exercising regularly. To prevent this from happening at all, you should learn to recognize the overtraining symptoms in good time.
The most common overtraining symptoms
Whether kettlebell exercises, jogging or full-body training with your own weight – sport is healthy and an excellent way to get our body in shape. However, one should not overdo it and too much of a good thing can also be harmful. First, we need to get one thing straight – just because you feel drained or tired after a workout doesn’t mean you’ve overtrained. Maybe it was just an effective session and have a slight soreness. But when the body sends clear signals over several days or weeks, you have to listen to it. To help you succeed, we have put together the most common overtraining symptoms for you.
Too much sore muscles that won’t go away
A little pain here and there after a workout is usually perfectly fine, and it’s normal to feel a little sore for a day or two afterwards. However, if after several days you still feel flabby and the pain is getting worse, then it’s time for a little break. In fact, excessive muscle soreness is one of the most common overtraining symptoms that most people tend to ignore. Our muscles grow during recovery, and if we don’t give them enough time to fill in those mini-cracks, the otherwise strenuous workout was wasted.
drop in performance
Sport is about getting better and better. Do you train frequently, but somehow you are not making any progress and nothing is happening? Then it could be that you’ve just been training too hard, because a drop in performance is another sign of overtraining. Exercising too much can lead to hormonal imbalance – our body starts producing too little testosterone while cortisol levels are very high. Too high cortisol levels not only prevent you from losing weight, but can even cause you to gain weight. In this situation, many people make the mistake of training even harder or drastically reducing their calorie intake. Unfortunately, that’s not a good idea. Overtraining also slows muscle recovery, which in turn leads to muscle breakdown. Even when you find yourself not lifting the weights that weren’t a problem a few days ago, your body is trying to tell you it needs a break.
Overtraining Symptoms: Weakened immune system
I beg your pardon? Sport is supposed to make us healthy, right? Usually yes, but only if we don’t overdo it. A weakened immune system and susceptibility to infections are also among the most common overtraining symptoms. If you train too hard several times a week, you actually become more susceptible to illness and suffer from severe headaches again and again. That doesn’t mean that you have to give up working out if you catch a cold. Just listen to your body and give yourself a few days off.
insomnia and persistent fatigue
Have you really exhausted yourself in the gym and still can’t fall asleep? Excessive exercise can throw our stress hormones off balance, and as a result, we find it difficult to relax and fall asleep. This is because high cortisol levels inhibit the production of the sleep hormone melatonin. This in turn also shortens the time it takes our body to regenerate and rest. In particular, people who train more in the evening struggle with sleep problems. In addition, lack of sleep can also lead to frequent mood swings or chronic fatigue. So if it takes you forever to get up in the morning and get going, that could also be a sign of overtraining.
Have you been lacking motivation for sport lately and don’t feel like moving? Have you been feeling absolutely listless for a few days or weeks? Then it may be that you have been overexerting yourself lately and need a break. Exercise and exercise are good for our mental health — but unfortunately, if we overdo it, it can have the opposite effect. Overtraining is actually classified under burnout under the International Statistical Classification of Diseases. Little room for recovery, too much pressure to perform and daily training sessions are stress not only for the body but also for the soul.
Overtraining symptoms in women: Missed periods due to too much exercise
Most women would like to banish their periods – we know that. But what if it actually becomes irregular or does not occur at all? Did you know that exercise also affects our menstrual cycle? It is subject to hormonal fluctuations and the hormones simply regulate everything in our body. Missing a period is one of the most common overtraining symptoms for women and should not be underestimated. This is the disease amenorrhea, which can have serious effects on our health. So if you have noticed that you are no longer getting your periods on time, be sure to contact a gynecologist and try to avoid exercising for a period of time.