Excited about your new workout program? That’s great news. When most people first start out with their sessions, they have sky-high motivation. They’re antsy about the results they hope to be seeing and can’t wait to do their workout each and every day.
All of this however, can lead to major problems. Overtraining is a very real and serious thing and many simply think that it’ll only happen to professional athletes or those training hours per day.
This isn’t’ the case however. Overtraining can happen to everyone and is almost more likely in beginners who haven’t learned their body’s signals that it’s time to ease up and stay away from their workouts.
Overtraining is a situation where your body simply cannot handle the level of stress being placed upon it and isn’t recovering fully between each workout session. If you are pushing hard, 5-6 days per week, you can see how this might start to occur.
To help you better recognize whether this might be coming into play with you, let’s go over some of the biggest signs to look out for.
The primary physical symptom you’ll experience is fatigue. Ongoing fatigue that lasts more than one or two days indicates something is up, so don’t ignore it. Some people simply choose to push harder at this point – a sure mistake that will cost you long-term.
Other physical symptoms include:
You don’t need to present all of these symptoms to be at risk for problems – even just a few could indicate that some time off is needed.
In addition to the physical symptoms, you also want to watch out for psychological symptoms as well. Overtraining will manifest itself in both regards.
Here are the physiological symptoms to be on the lookout for.
If these, combined with physical symptoms are showing up, you know that trouble is around the corner.
What To Do Now?
So what do you do? First, take 4-5 days off away from all forms of exercise. In most cases, this is enough to fix the situation.
If you’ve persisted though for a while despite feeling this way, you may need more time off than this – anywhere from 2 weeks to 2 months. Rest until you are feeling energized again and then start slowly back in the gym.
Don’t go fill speed ahead. Remember, your body was not recovering from what you were doing before, so if you go right back to the same sessions, you’ll be right back in the same place once again.
Make some modifications and then proceed forward. Cut back on the volume, intensity, or frequency of your sessions.
Always keep an eye out for overtraining symptoms. Don’t take them lightly if they start to show, but rather, take action immediately.
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