How to know if you have been over-training ?
Working out for, say, 1-1.5 hours a day for 5-6 days a week is adequate but anything more than that will only harm your body. There are times when we involuntarily overdo but don’t realize it immediately. Here are some signs to capture:
Unquenchable thirst
When your body is in a catabolic state you tend to get dehydrated. That’s normal but if you are thirsty all the time even after drinking a good amount of water then that’s a sign of exertion. Secondly, you must also analyze whether your thirst coincides with your workout schedule.
Muscle soreness
Experiencing muscle ache after workouts are completely natural. Your muscles will remain sore for a couple of days but if the pain doesn’t go away even after 72 hours, then that’s a symptom of over-exercising. Muscle soreness can also occur if you push yourself harder and try to get beyond the limits. But the pain shouldn’t last longer than 3 days. If it does, change your exercise schedule.
Depression
Spending a couple of hours at the gym is refreshing. But not many people know that the strain over-exercising has on our body and mind is not good for health. It leaves a negative impact on our body.
Increased injuries
When we exercise our muscles get tense. To bring them back to the anabolic state we need rest. Sleep is essential for our body and we must sleep for at least 6-8 hours. Over-training and not taking adequate rest can result in chronic pain. When our body doesn’t get the necessary rest it becomes susceptible to injuries. Too much pain, lethargy etc. are symptoms of overdoing. Change your regime if these signs continue to show.
Slow progress
Muscles are torn when you exercise and are repaired when you give them rest and follow a good diet. Expecting results too early will not just be a mistake but it will also hinder your muscle building goals. Slow progress is better than no progress. Always ensure that you do not end up injuring yourself as this may curtail your muscle growth and keep you away from the gym for a long time.
