We're always advised to test our limits when it comes to getting fit and healthy. This is certainly true to an extent, especially for those who are struggling to get up off the couch.
But while it's good to venture outside the comfort zone, we also need to be vigilant of signs of excessive exercise.
How do you know if you are overtraining? Here are seven simple ways to detect if you're overtraining.
Persistent Thirst
If you feel like you can't kill off your craving for water shortly after increasing your gym activity, it could be a sign that you are dehydrated as a result of overtraining. The best way to combat this to alter your workout plans as well as take on more adequate rest time.
Muscle Fatigue
It's natural to feel a little jaded for the first day or two after a visit to the gym. But if your muscles are still sore after 72 hours, it may be a sign that you need to rest and give the fibres in your muscle a chance to rebuild.
Poor Sleep Intake
Resting your body after a strenuous session includes getting a decent night's sleep. If you find yourself waking up more often during the night it could be an indication that you're overdoing it. This in turn could potentially compromise your hormonal and nervous system. Physical restoration reaches a pinnacle between 10pm and 2am so focus on getting to bed before those hours to avoid disruptions in your sleep pattern.
Depression/Body Image Issues
Exercise is the healthiest pursuit for anyone to do but when it becomes a compulsion, it's time to start curtailing the time you spend in the gym. Failure to do so could produce detrimental effects in your character such as making you feel more irritable and lashing out at friends. Review your original motives for going to the gym, set short-term goals that are less demanding and stick to them.
Repeated Illnesses
If your new fitness regime is causing you to feel ill more often than not, it's a strong sign that your immune system is suffering as a result of overtraining. In addition to cutting back on your training, you might also need to amend your nutritional intake to ensure you get more carbohydrates and vitamins into your diet.
Recurring Injuries
This symptom of overtraining relates to the previous point. Training without getting complete rest on a consistent basis will weaken your immune system thus leaving your muscles and bones susceptible to injury. And training with an injury can lead to even worse outcomes. Change up your workout routine to avoid exercises that inflict trauma on the body.
Loss Of Concentration
When you go to the gym, you have a programme of exercises you want to do. But when you lose concentration, you could end up doing a set too many which means you'll be in the gym longer than you should be. This is unquestionably counter-productive so try to come up with ways to restrict yourself to a more reasonable amount of time in the gym.
