Overtraining can be defined as a set of events that occur when the body, which is forced and worn out during the training cannot renew itself sufficiently and causes a clear deterioration in the physical, mental and behavioral state of the person.
Causes of overtraining include high levels of cortisol hormone for a long time due to stress, diet or overtraining, intense weight training, and short rest periods as a result of creating more trauma than the body can regenerate. Overtraining symptoms may occur if low-calorie intake, less protein intake, and catabolism exceed the anabolic rate for a long time.
• Persistent muscle fatigue. If you feel weak during training despite having a regular and long rest.
• Resting heart rate increase. If you have a higher than normal heart rate while resting.
• Loss of motivation. If your feet go back when you go to training if you are constantly in search of an excuse.
• Persistent drowsiness. If you have difficulty getting out of bed if you are constantly drowsy and feel tired during the day.
• Decreased appetite. If the meals you normally finish quickly are getting bigger in your eyes.
• Increased frequency of infections and disability. If you are injured or sick more often now.
• Decreased sexual desire. If your body is under stress, your sexual desire will decrease drastically. This is also an important harbinger of hormonal imbalance.
Treatment principles for overtraining
Here are three things you should pay attention to nutrition, exercise, and rest.
Give yourself time to rest. It may be necessary to reduce the number of workouts. Reducing training intensity and duration. Applying the deloading principle. Changing the muscle groups you work with. Getting a little more sleep, at least eight hours a day and at night. Taking a cold shower after training will shorten your post-exercise recovery time.
Get more slow-digesting carbohydrates. Increasing the amount of protein you eat, supporting your diet with vitamins and minerals during the day, taking advantage of foods or supplements containing vitamin d, calcium, sodium, and magnesium. In cases of overtraining, it may be good for you to increase the number of calories a little. Being dehydrated can also increase symptoms of overtraining if you do intense sports and don’t drink enough water and sweat too much.
You can take advantage of magnesium to relieve your muscle pain, or you can consider getting a massage.
After all, our body is talking to us. You should not overdo the exercise tempo, if you do a lot of sports, you should pay attention to the signs of overtraining and be alert.