Staying fit and dedicated to regular workouts is a common goal for many of us. However, the desire to achieve optimal fitness sometimes leads people to push themselves too hard, resulting in overtraining. While staying active is essential for a healthy lifestyle, pushing your body to its limits can pose challenges that need careful consideration. We spoke to our expert Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who listed the signs of overtraining and effective strategies to address this issue.
According to the Multidisciplinary Digital Publishing Institute (MDPI), overtraining is characterised by an imbalance between training stress and recovery, and it affects many male and female adolescents as well as athletes, soldiers, undergraduates studying physical education and health education, and undergraduates studying health education.
Signs of Overtraining
Here are signs of overtraining as listed by the expert:
Persistent Fatigue
“Feeling excessively tired, both physically and mentally, even after a full night's sleep, is a red flag. Overtraining can disrupt your sleep patterns and leave you feeling drained throughout the day”, said Arora.
According to the British Journal of Sports Medicine, most endurance athletes are affected by the overtraining syndrome. Chronic weariness, poor performance, and an increased susceptibility to infection that results in recurring infections are the symptoms of this illness.
Decreased Performance
If you notice a sudden drop in your performance levels despite consistent training, it may be a sign of overtraining. This can manifest as a decrease in strength, endurance, or overall athletic ability.
Also Read: Circuit Training for Fitness: Expert Lists Its Benefits And Purpose
Increased Resting Heart Rate
Arora added, “Regularly monitoring your resting heart rate can provide insights into your body's recovery. An elevated resting heart rate may indicate overtraining, as the body struggles to recover and maintain its baseline cardiovascular health.”
Persistent Muscle Soreness
Although it is common to experience discomfort in the muscles after intense workouts, persistent and chronic soreness can be a sign of overtraining. This discomfort may not subside even with adequate rest and recovery.
Weakened Immune System
Did you know overtraining can affect your immune system and make you more susceptible to illnesses? “If you find yourself frequently falling ill or taking longer to recover from minor illnesses, it may be a result of overtraining”, highlighted Arora.
Changes in Mood and Mental Health
Overtraining can have a profound impact on mental well-being. Mood swings, irritability, anxiety, and feelings of depression may surface due to hormonal imbalances caused by excessive physical stress.
Changes in both parasympathetic and sympathetic effects, including anorexia, bradycardia, weariness, sadness, and reduced motivation, are associated with overtraining syndrome, as stated in MDPI.
Also Read: Progressive Overload Training: Expert Explains Its Benefits And Key Components
What to Do About Overtraining
Arora listed effective measures to deal with overtraining as follows:
Take a Break
The most effective way to address overtraining is to give your body the rest it needs. “Take a break from intense workouts, allowing your muscles and central nervous system to recover”, suggested Arora. Engage in lighter activities, such as walking, yoga, or swimming during this period.
Adjust Your Training
Review your exercise regimen and modify the volume and intensity of your training sessions. Consider incorporating more rest days or reducing the duration and intensity of your workouts.
Prioritise Recovery
Pay attention to your recovery practices. “Ensure you are getting adequate sleep, as this is when the body repairs and grows stronger. Consider practices, such as foam rolling, stretching, and massage therapy to enhance recovery”, added Arora.
Nutritional Support
Proper nutrition is crucial for recovery. Therefore, ensure you are consuming a balanced diet that includes sufficient protein, carbohydrates, and healthy fats. Consider consulting a nutritionist to optimise your dietary intake for recovery.
Listen To Your Body
You should pay attention to your body's signals. If you feel constantly fatigued or notice persistent signs of overtraining, don't ignore them. Modify your workout routine based on how your body responds, and prioritise your long-term health over short-term gains.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consider seeking guidance from a fitness professional or healthcare provider to assess your situation and provide personalised advice.]