Overtraining is a condition in which an athlete or fitness enthusiast experiences declining performance and burnout due to excessive and strenuous exercise without adequate recovery time
. There are two classifications for too much exercise: overreaching and overtraining
- Overreaching : This occurs when an athlete experiences muscle soreness beyond what is typically expected after a workout, usually after several consecutive days of hard training
. The effects of overreaching can be easily reversed with rest
- Overtraining : This happens when an athlete ignores the signs of overreaching and continues to train, often believing that weakness or poor performance signals the need for even harder training
. Overtraining can lead to a decline in athletic performance, increased muscle soreness, and an increased risk of injury
Some signs and symptoms of overtraining include
:
- Increased muscle soreness that gets worse the more you train
- A plateau or decline in athletic performance
- Inability to train at the level you usually do
- Excessive sweating and overheating
- Feeling like your muscles are heavy or stiff, especially your legs
- Injuries that keep coming back, like muscle sprains, stress fractures, and joint pain
- Repeated illnesses, like colds or respiratory infections
- Increase in blood pressure or resting heart rate
- Changes in skin, hair, and nails that make you appear unwell
To prevent overtraining, it is essential to balance training with recovery time, listen to your body, and maintain a healthy lifestyle that includes proper sleep, nutrition, and mental wellness
