Overtraining, also called staleness or over-fatigue, occurs when exercise intensity, frequency or duration is excessive, and the exerciser doesn't allow sufficient recovery in between workouts. Chronic insufficient recovery can actually do the body harm and set back training goals. In other words, overtraining is counterproductive.
Experiencing two or more of these symptoms should raise a red flag. If so, it's time to reassess your fitness program.
It's a lot easier to prevent overtraining than recover from it. If you start experiencing any of the above symptoms, quickly change your training program so you don't ultimately lose your hard-earned progress.
The best treatment for overtraining is rest and recovery. Consistently get at least seven hours of sleep each night. Review the amount of time you spend working out, and keep in mind that very few people can work out at high intensities every day. When you exercise too much, your body simply cannot keep up with the physical demands you are placing on it. Cut back on your workouts.
You may need a complete layoff if you've drastically overtrained, but modest overtraining can be treated successfully by tapering off your workouts over several weeks. Reduce your workout frequency to twice a week; this will maintain an approximate level of fitness and give your body a chance to recover.
Timing and composition of your meals is crucial for preventing overtraining as well as recovering from it. Aim to eat meals composed of protein and carbohydrates, with 60 to 70 percent of your diet coming from carbs. Eat two hours before exercising and immediately following exercise, as research has shown that your body is most responsive to energy storage within the first 30 minutes after your workout. There is a lesser response for the next 10 hours.
Your body functions optimally when it's fully hydrated. A general recommendation is to consume at least 64 ounces of water each day. In hot weather you may need to increase this amount.
Train hard when you're in the gym, but when your workout is over, focus on other things in life. You don't want to fall into the trap of dwelling on training.
And you'll see personalized content just for you whenever you click the My Feed .
SheKnows is making some changes!