Symptoms of overtraining

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Signals from your body that you should not ignore to understand the main symptoms of overtraining

Although you train regularly, you haven’t felt the same for a few days. You find it harder to complete a set or keep to the times you used to achieve without too much effort. Your sleep is no longer regular at night, you are unusually tired during the day, and the scales show an unexpected drop in weight.

If you’re experiencing all this, don’t worry, because it happens to most athletes: it is estimated that every year in the world, well over half of the people who dedicate part of their time to fitness, even the most trained, encounter what is known as an overtraining phase. The idea, which is not always correct, is that the more we train, the more our body, muscles, and respiratory system will face greater efforts with less fatigue.

In fact, at some point in your fitness sessions, you will find that the same type of exercise generates a higher level of fatigue for the same amount of effort. In some cases, you even struggle to finish a ‘set’. As a result, you notice a general decline in your state of wellbeing, even though it was the training that generated a marked improvement in your physical and mental condition.

Before describing more closely what the symptoms of overtraining are, let’s understand what causes it. The symptoms of overtraining are a manifestation of the body’s inability to recover and regenerate energy between fitness sessions. This is a situation you can find yourself in without realizing, even when your sessions are absolutely regular.

As you will see as you read this article, Fatigue is one of the many symptoms of overtraining. Therefore, it is important to recognize, not only so as not to overwork your body but also to not impair performance over time.

Muscle fatigue

One of the signs of overtraining is fatigue, which becomes chronic because it lasts beyond the training phase and recurs throughout the day. In addition, in the case of overtraining, metabolic deficiencies are generated in the body, which inevitably affects the general physical condition.

One notices a general decline in one’s physical performance, which cannot be explained by a change in physical condition due to other causes that may lead to a different level of fatigue.

In addition, excessive fatigue can, over time, lead to muscular or tendon injuries that inevitably compromise fitness in the short term, with the need to add additional recovery time.

Fatigue affects the individual sessions and the normal activities of one’s day, including sleep, which begins to be irregular.

Mental fatigue

Obviously, the drop in performance has repercussions not only on a physical level but also on a psychological one. In fact, the motivational component is essential in maintaining constancy in one’s training, and overtraining can determine important negative effects on the awareness of one’s own means and actual abilities, discouraging in a decisive way the continuation of one’s training program.

Every person who does sport knows that one of the most important elements is precisely the acquisition of a higher level of self-esteem. The phases in which the first symptoms of overtraining appear are therefore fundamental to not generate effects that are far greater than what a more conscious management of recovery times can help.

Again, these are clearly unusual symptoms, unrelated to one’s usual physical condition.

Weight loss

Another sign of overtraining is losing weight in the absence of other elements that may contribute to a drop in ideal weight. In addition to the consequences of overtraining, this can also be caused by an unhealthy diet, not in an absolute sense, but because it is not adapted to the level of effort your body is subjected to.

If these symptoms occur unexpectedly in your everyday life as a sportsman, you should not be discouraged because it is normal for them to happen. The important thing is to adopt any proper countermeasures in good time to counteract the effects of overtraining.

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