Whenever you overtrain, or even when you're on the verge of overtraining, there are some indicative signs that should prompt you to initiate corrective actions immediately. Whenever any of the following symptoms are seen, sit back and evaluate your training.
Instead of building new muscle, training taken to the extreme can cause losses in both muscle size and strength due to catabolic metabolism. Serious cases of catabolism that can occur after overtraining should make you cautious of taking your body to a point where you 're prone to injuries and muscle damage.
Overtraining is your number one enemy when it comes to muscle injuries.
Further still, overtraining causes a serious imbalance between your body's ability to grow into new intensity levels and the amount of overload you apply during training. In most cases, overtraining increases your risk and probability of health complications and illness.
The following is an exemplified list of symptoms that are indicative of overtraining:
First, there is a decrease in both the muscle size and strength due to frequent catabolism. Catabolism eats into the muscles already built in a bid to provide energy to the muscles.
Secondly, you may experience recovery delays that are longer than is average or usual. When recovery time needed after each workout session begins to be irregular and elongated, you are most probably overtraining.
Thirdly, a person who is constantly overtraining has an elevated pulse rate when he wakes up in the morning. If the heart is beating faster than is normal or average, then the previous training session may have exerted the body to overtraining.
This actually prompts the fourth symptom since when the heart beats faster, the blood pressure is also increased. As such, an elevated blood pressure in the morning indicates a possible overtraining occurrence in previous workouts.
The most frequent and noticeable symptoms of overtraining are those marked by pain. An increased level of both joint and muscle pain is indicative of overtraining. If the aches take especially long to subside, you should take caution and proceed with caution; consider a break.
Sixth, overtraining is marked by frequent and persistent headaches. This is a symptom of reduced immune level and general body weakness. In fact, the headaches might also be accompanied by that feeling of general body weakness. Despite feeling weak, you may be suffering the after effects of overtraining listlessness, and this listlessness marks the body's imbalances.
Seventh, after a training session, you generally feel tired even if you have done nothing to cause such general tiredness. Besides feeling tired all the time, there is also a loss of appetite all the day long, or at least a decrease of the normal appetite. The funny thing about this state is you may actually feel hungry and yet be unwilling to eat.
Other indicative overtraining symptoms can include hand tremors, insomnia, frequent muscle injuries (even when the training was minimally exerting), frequent illnesses and other maladies.
Why You Should Mix It Up
It's not a great idea to do the same workout everyday as that can lead to both overtraining and repetitive stress injuries. You also shouldn't do intense and difficult workouts every day of the week, since that will also eventually cause problems. If you want to exercise every day, go for it. Just make sure you schedule low-intensity workouts as well.
For example, if you usually treadmill and bike every day, try to take a couple of days to go for a walk or do a light swim. These 'recovery' (aka Active Recovery) workouts will help you stay fresh and the cross-training will help you avoid injuries.
Source: My Pro Fit Partner.com