Signs that you are overtrained
We have all been there when you get to the gym, and you’re just not feeling that workout, or you don’t have the motivation to exercise. But if the thought of working out consistently bothers you, more may be going on. If you train too much and rest too little, you may be experiencing overtraining. Do you recognise any of the below overtraining signs?
Short temper
It’s a sign mentally that you must take it easy if you feel your temper is quick to anger. Do you feel irritable and overwhelmed when you think about being physically active? You may also be getting angry over the smallest things. There’s a reason behind it. Your cortisol, the stress hormone, is too high. Mental and physical well-being go hand in hand. With both excessive physical and emotional stress, your cortisol levels remain elevated.
Should I still train?
Start your workout like usual and see if you lose interest in your training during or after your warm-up. If this has been happening often lately, it’s time for rest. Rest for your body and your mind. Engage in activities that you genuinely feel like doing.
Feeling down
When you exercise a lot, you become accustomed to the feeling it gives you. During exercise, endorphins and dopamine are released. Taking a training break may make you feel restless and less cheerful. You miss the so-called ‘high’ of training. Other signs include changes in eating patterns, libido, and sleep habits.
Altered heart rate
If your resting heart rate is, on average, five beats higher than normal, it is advisable to take a break. Ten beats or even higher indicate that you are overtrained. In such cases, multiple rest days are necessary to recover. Your heart rate is also one of the first signs indicating elevated cortisol levels. Be careful because your sympathetic nervous system is also overactive. This system ensures that energy is directed to the organs that need it.
How to recover
It’s actually quite simple. Your body needs rest to recover, and it’s no different when it comes to overtraining. To get sufficient rest, there’s a guideline. The length of rest you need depends on how many weeks you’ve been doing five or more workouts per week without adequate rest. For each week this has been the case, you should allocate a rest day. However, this is just a guideline; some people may need more time.
