Overtraining is actually something that can happen very often. Especially when you are a young athlete, who is trying to become a professional athlete.
A serious health issue can come very fast and you won’t even notice it in the beginning.
It’s very important to bear in mind that once you’ve noticed the first signs of overtraining, a change must happen. Otherwise, you even might end up with an injury.
When you’re overtraining, your body is going in the opposite direction of growth, because your muscles are torn and all you’re doing is re-tearing them again.
With overtraining, most show symptoms right away but some don’t.
That’s why it’s important to observe your moods, appetite, sleep, motivation, exhaustion, and physical health.
Here are some things you should keep your eye on if you think you might be overtraining.
Have you noticed a change in your performance? If you have, then this could be the first sign of overtraining.
It’s really important to let your body rest after a practice. Rest time varies depending on your workout.
The harder the workout the longer your rest time. Decreased strength and endurance, such as slower reaction time and slower running speed are the signs of overtraining.
Overtraining does a lot of damage to your self- esteem and to your mental health in general.
If you haven’t shown any physical signs of overtraining, but you have noticed a change in your mood recently and motivation, this is also a big hint that leads to overtraining.
As a result of overtraining, it will have a huge impact on how confident you are, this will make you question everything.
Important thing is to speak to someone before this evolves into depression.
Frequent sickness and injuries
Getting sick, from time to time is normal. But if this starts happening way too often, it can also mean that your body is letting you know that you’re possibly overtraining.
The process of overtraining means that your body is in a “continual catabolic state,” which lowers immunity and increases “chances of becoming ill,” DR. Cardiello explains.
Your first step should be to cut down the number and intensity of your workouts and then make changes to your diet such as add vitamins to build up a better immune system.
Injuries play a part in sports, not everyone, but certainly, most of the athletes have experienced some injuries on their athletics career.
When you start having the same injuries more frequently, it’s definitely a sign that you’re overtraining and you need rest.
Lack of sleep
Sleep is the MOST IMPORTANT part of recovery. It’s pretty much the cure for everything.
You’re sick- get some sleep. You’re injured- get some sleep. If you don’t get enough sleep or you don’t get quality sleep it’s a bad sign.
Sleep helps you recover from your workout and gets you ready for the next one.
It’s recommended that an athlete should sleep for at least 8-10 hours. While you’re sleeping, your body produces growth hormones that play a huge role in recovery.
Altered resting heart rate
Maybe you’ve noticed that some guys wear heart rate monitors during workouts? Believe it or not, they can help determine if you’re overtraining or not.
To check your heart rate, you don’t need any fancy equipment for that. You can also do it the old fashioned way.
Measure your heart before you stand up and get out of bed in the morning. If your resting heart rate is unusually high or low, go to your doctor immediately.
How to avoid overtraining?
The key is recovery. Listen to your body and act on a need.
Most athletes have “easier” training periods and “hard” ones. When you know you have a hard training period make some extra warm-up exercises to prevent injuries.
Definitely use whatever help you can to keep your muscles relaxed and overall be more aware of what you’re doing to prevent overtraining.
When you’re already recovering from an injury or you’ve had an injury it’s important to warm up and work carefully on that injured area as well.
Even if it has been over a year and you don’t think it’s necessary. Do it anyway!
Don’t underestimate overtraining
A lot of athletes don’t acknowledge such a thing as overtraining.
Injuries and all these problems that come up when you’ve been overtraining, shouldn’t be a normal thing.
Athletes and coaches need to understand that overtraining is a serious thing when you’re a young athlete. It can easily end your future career.