Overtraining is the increase in training volume as well as intensity of exercise which can result in decreased performance. Recovery can often require many days or even weeks. A shorter or less severe variation of overtraining is referred to as overreaching, which is easily recovered from in just a few days. Overtraining is usually the result of being overzealous in your attempts to improve and feeling the need to continue without taking a break.
Overtraining can create the idea of thinking that your on-stage competition is training hard and you're not; therefore, they will win. It may derive from the belief that if you stop training, you'll lose everything you've worked for. It could also possibly come from becoming addicted to exercise. Regardless of how you come to the point of being overtrained, you have to learn how to recognize the symptoms that lead up to it.
Signs of Overtraining
You get sick often and it takes longer to recover than it should normally. Your immune system may be suffering from the added stress of your overtraining. It's an easy trap to fall into, simply because it's often the natural progression for many accomplished athletes or trainees looking to increase their work or improve their performance: work harder, work longer.
Working out too much may cause muscle wasting and fat deposition. You are "burning calories," probably more than ever before, but it's predominantly glucose/glycogen and precious muscle tissue. Net effect: you're getting less lean. Your hormone balance has been tipped. You've been overtraining, and the all-important testosterone:cortisol ratio is lopsided. Generally speaking, a positive T:C ratio means more muscle and less fat, while a negative ratio means you're either training too much, sleeping too little, or some combination of the two.
- Constant joint pain, throbbing or other pains.
- You are getting insomnia, which is difficulty sleeping.
- A lack of motivation in the gym.
What to do If the symptoms Identify you.
Take time off
You don't lose muscle overnight, It takes quite some time for the actual muscle cells to break down, so let that be the last thing you worry about when you take time off. If anything, not taking time off will cause you the greatest damage to your physique.
Many people out there disagree with the overtraining theory. They say that if you're eating enough and resting enough, then overtraining should not happen. Science has shown otherwise and for those who disagree, it comes down to a mindset they have that has convinced them otherwise. It's always good to take time off and most of the time you will return stronger and more motivated.
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