Negative Effects Of Overtraining

Overtraining is a frequent concern in strength training, but it's also becoming more common among those who undertake cardiovascular training. You must know what to look for and how to recognize early warning signals since this can help you prevent greater issues in the future. When it comes to measuring performance, knowing your resting heart rate is important. 60-100bpm (beats per minute) is a good resting heart rate range, and the fitter you are, the lower your resting heart rate will be. If you're overtraining, your resting heart rate may be 10-15 beats per minute greater than usual. When your body is fighting off the early stages of a disease, you'll notice that this is also the case.

This is normal after exercise, but if your soreness lasts longer than 72 hours, you should take a break since it might be a symptom of overtraining. If you want to gain muscle, you'll need to recuperate. Muscle growth will be hampered if your muscles aren't healing properly. You're having trouble sleeping even though you've been working out hard and are exhausted? This might be due to overworked hormonal and neurological systems. Until you're back into a regular sleeping pattern, avoid late-night sugary foods (or other stimulants) and schedule frequent rest days. This is your body's way of alerting you that you need to relax since you've been overtraining and it's affecting your immune system.

Hormone levels may be affected as a result of the stress placed on your body during exercise. It's fairly uncommon to experience emotional changes such as difficulty concentrating or focusing on tasks, low self-esteem, lack of drive, or even depression. If you're constantly getting hurt or having minor aches and pains, it can be possible that your body isn't coping with the stress of your workout regimen. Rest is essential for your body to restore its strength.

Tracking your exercises is one of the simplest methods to detect overtraining. If your aerobic exercises are slower for three to four sessions in a row, you can't raise the weight you're lifting for a few weeks, or you're failing to finish sets, you may be overdoing it. Changes in nutrition, or not adjusting your diet to match your training phase, are other factors to consider. Emotional shifts, no matter how slight, may have a significant influence on your performance. Resting does not imply that you are weak or unfit. Regardless of your exercise, rest is essential for boosting fitness and performance.

By: Samaira Sachdeva
Delhi Public School, Gautam Buddh Nagar