The common adage pain is gain in fitness is drummed in by many as a way to best describe their improvement. But this is really not true; improvements take place when rest occurs, not when weights are lifted or legs run. Overtraining syndrome means one’s intensity and volume of training had been set at levels higher than those which his or her body could recover from. It is quite severe and will, in fact, stall your progress altogether while affecting your health in the long run. Nine indicators prove there are symptoms of overtraining, and you need to get some restoration.
Muscle Soreness Caused by Training
Getting mild injury with muscle soreness 24-48 hours after the training is actually normal. If the soreness is persistent for about three days or more, it actually means that your muscle fibers have not healed enough. Continuing your training over the damaged fibers will only increase the chance of a severe rupture.
Stagnation or Decrease in Performance
This is one of the really annoying signs that you are overtrained-your progress simply ceased to be or is even reversing. No longer being able to use weights that were once easy or going slower with the same or worse effort running; everything just feels tiring to the body. It has for its body some kind of a protective measure-a plateau.
Higher Resting Heart Rate
Heightened resting heart rate is an immediate direct line to your nervous system. If you are observing a rise in the resting heart rate of 5-10 beats per minute immediately after waking, it signals that your body is under stress, and your sympathetic nervous system is in overdrive trying to repair all the damage from your workouts.
Sleep Deeply but Disharmonic
Overtraining sometimes really could hamper one’s sleep through an ironic turn of fate. Overtraining increases cortisol and adrenaline, puts the brain into hyper-focus at times when that is not appropriate to get to sleep, awakens the brain potentially through adrenal surges in the middle of the night, and inhibits the long stretches of restful sleep muscles could other particles be enjoying for recovery.
Fatigue and Low Energy
There is the energy drain at the very end of a workout and there is that draining-energy sensation throughout the day. When you find yourself having to add extra caffeine in order to make it through your day, or if naps do not seem to help the feeling of tiredness, your central nervous system could be overstressed.
Being Continually Sick with All These Little Nagging Injuries
Overtraining obviously takes a toll on the immune system. When your body seems to be catching absolutely every bug going from colds to bruises whilst taking ages to heal, it would mean that all your vicinities are putting in their energies towards rehabilitation from other workouts at that moment, leaving the immune defenses down. Likewise, persistent small nuisances in a joint or tendon signal that an injury is about to happen.
Mood Changes and Irritability
Physical stress from overtraining easily translates to mental stress. You could feel really irritable and anxious or, worse, just go into a deep state of depression. It probably has something to do with hormonal imbalance as a result of too much exercise derailing the production of neurotransmitters, mainly dopamine and serotonin, that govern our moods.
Loss of Motivation and Dread
Dread is the potent excuse that comes upon entering the gym, no longer glamorized – not to be confused with lack of will.Cringe lingers whenever the thought of workout arises, trigger an urge for any retreat reason; it has presented itself as a protective mechanism from the further physical strain of mental burnout.
Change in Appetite
Whiplash might send eating behavior either way in lightning speed; a heavy appetite with the body going into search mode looking for calories to repair itself, or absolutely not wanting anything to eat at the end of the spectrum because of the hormonal imbalances induced by it. Either way, both extremes signal a disturbed physiological equilibrium in your body.
