2023-04-20 19:01:01
If you’re passionate regarding exercising regularly to reach your goals, it can be difficult to know when to stop and take a proper rest. To avoid overtraining, you need to include recovery periods in your training plan, as well as be aware of the signs that sports should be interrupted for at least a couple of weeks. Here are some of them.
Deterioration in sports performance
If at some point you stopped running, cycling, or swimming as fast as usual, or if you lost the strength to lift your usual weight in the gym, then most likely you overtrained. Your body is telling you it’s time to stop and give it the rest it needs. After a short break (regarding 2-3 weeks), you will quickly restore your previous sports results and will soon be able to improve them.
Workout. © unsplash.com
Decreased appetite
As a rule, regular training awakens a healthy appetite, but overtraining causes the opposite effect. It can lead to hormonal imbalances that suppress your appetite and jeopardize your fitness goals.
Constant fatigue
It is natural to feel tired immediately following a hard workout and even the next day. But, if the fatigue does not go away at all, and you constantly feel overwhelmed, this may mean that you are exercising too much. Also, chronic loss of energy can be a sign of a lack of calories, minerals and vitamins.
Fatigue.© unsplash.com
Rapid pulse
The normal resting heart rate for most people is between 60 and 90 beats per minute. If your normal resting heart rate goes up by 10-15 beats per minute, but you know for sure that you don’t have a heart problem, you’re probably overtraining. Go a couple of weeks without heavy physical activity and your heart rate will return to normal.
Insomnia
Typically, exercise helps fight insomnia if not done right before bed. However, overtraining can disrupt circadian rhythms due to constantly elevated levels of cortisol (a stress hormone), which in turn can lead to problems falling asleep.
Insomnia.© unsplash.com
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