Heavier, faster, higher: Sport and training are usually about improving performance. The goal of a good training plan is to keep getting better and to really push ourselves. Do you go to the gym regularly or jog in the park every day? We all know that exercise is good for our health. However, we can often do it without knowing and not even realize that we are harming ourselves. No matter whether you want to lose weight, tone your body or simply stay fit - too much exercise is usually counterproductive and can even hinder our progress without sufficient recovery and rest periods. Is too much exercise unhealthy? What are the most common overtraining symptoms and what can you do about them? We'll tell you all of this and many other helpful tips in our article!
What is exercise training?
There is nothing wrong with taking our training seriously and always wanting to get the best out of it. However, we should learn to listen to our body's signals and give it enough rest. If you go to the gym every day and working out becomes borderline addictive, then it's time to rethink your goals. As a rule, a distinction is made between overreaching and overtraining. Overreaching is muscle soreness that occurs when we don't recover adequately between workouts. It becomes noticeable after about 4-5 days, but can usually be reversed with rest. Overtraining, on the other hand, occurs when we simply ignore the signs of overwhelm and continue training - even though we feel exhausted.
Overtraining is not a disease as such, but rather our body's reaction to the stress we subject it to. If we train too hard every day and push ourselves to our limits, at some point our body will simply pull the handbrake and this can have numerous negative consequences for our health. Full recovery from overtraining is quite difficult and can take several weeks or even months in some cases. This can be particularly challenging, especially for those who are used to exercising regularly. So that this doesn't happen at all, you should learn to stop overtrainingRecognize symptoms early.
The most common overtraining symptoms
ObKettlebell exercises, jogging or full-body training with your own weight – sport is healthy and an excellent way to get our bodies in shape. However, you shouldn't overdo it and too much of a good thing can also be harmful. First, let's get one thing straight - just because you feel weak or tired after a workout doesn't mean you overtrained. Maybe it was just an effective session and you have a little sore muscles. But when the body sends clear signals over several days or weeks, you have to listen to it. To help you succeed, we have put together the most common overtraining symptoms for you.
Excessive muscle soreness that won't go away
A little soreness here and there after exercise is usually perfectly fine and it is normal for 1-2 days afterwardhaving mild muscle soreness. However, if after several days you still feel tired and the pain gets worse, then it's time for a little break. Excessive muscle soreness is actually one of the most common overtraining symptoms that is often ignored by most people. Our muscles grow during recovery and if we don't give them enough time to fill in the mini-tears, then the otherwise strenuous workout will be completely in vain.
Loss of performance
Sport is about getting better and better. Do you train often, but somehow there is no progress and nothing happens? Then it could be that you simply trained too hard, as a drop in performance is another sign of overtraining. Too much exercise can lead to hormonal imbalance - our body begins to produce too little testosterone while cortisol levels are very high. High cortisol levels not only prevent you from losing weight, but can even cause you to gain weight. In this situation, many people make the mistake of training even harder or drastically reducing their calorie intake. Unfortunately, that's not a good idea. Overtraining also slows muscle recovery, which in turn leads to muscle loss. Even if you notice that you are no longer lifting the weights that weren't a problem a few days ago, your body is telling you that it needs a break.
Overtraining Symptoms: Weakened immune system
I'm sorry, what? Sport is supposed to make us healthy, right? Usually yes, but only if we don't overdo it. Weakened immune systems and susceptibility to infections are also among the most common symptoms of overtraining. If you train too hard several times a week, you actually become more susceptible to illness and often suffer from severe headaches. That doesn't mean you have to skip working out if you have the slightest cold. Just listen to your body and give yourself a few days break.
Insomnia and constant fatigue
Have you really exhausted yourself in the gym and still can't fall asleep? Excessive exercise can throw our stress hormones out of balance and as a result we find it difficult to relax and sleep. This is because high cortisol levels inhibit the production of the sleep hormone melatonin. This in turn also shortens the time our body needs to regenerate and rest. People who tend to train in the evening especially struggle with sleep problems. In addition, lack of sleep can also lead to frequent mood swings or chronic fatigue. So if it takes you forever to get up and get going in the morning, that could also be a sign of overtraining.
Depression
Have you been lacking motivation to exercise lately and don't feel like moving? Have you felt absolutely listless for a few days or weeks? Then it may be that you have been over-exerting yourself recently and need a break. Exercise and sport are good for our mental health - but unfortunately if we overdo it, it can have the opposite effect. Overtraining is actually classified under burnout according to the International Statistical Classification of Diseases. Little scope for recovery, too much pressure to perform and daily training sessions are stressful not only for the body, but also for the soul.
Overtraining symptoms in women: Missed period due to too much exercise
Most women would like to banish their periods - we know that. But what if it actually becomes irregular or stops altogether? Did you know that exercise also affects our menstrual cycle? It is subject to hormonal fluctuations and hormones regulate everything in our body. Missed periods are one of the most common overtraining symptoms for women and should not be underestimated. This is the disease amenorrhea, which can have serious effects on our health. So if you have noticed that you no longer get your period on time, be sure to consult a gynecologist and try to avoid exercise for a certain period of time.
