{"id":16296,"date":"2017-11-29T08:11:49","date_gmt":"2017-11-29T13:11:49","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=16296"},"modified":"2018-02-28T17:21:39","modified_gmt":"2018-02-28T22:21:39","slug":"over-training","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/over-training\/","title":{"rendered":"7 Signs You\u2019re Over-Training"},"content":{"rendered":"<p>Whether you\u2019re training for a race or competition or just serious about your workout grind, it can be easy to let a commitment to fitness to turn into an obsession. And when you just <em>can\u2019t<\/em> miss a workout, your gym time can become more of a burden on your body than a benefit.<\/p>\n<p>Why? Working out inflicts minor trauma on your body by creating micro-tears in your muscles, which then repair themselves and grow back stronger\u2014unless you don\u2019t give them proper rest to do so, explains Laura Miranda, D.P.T., M.S.P.T,. C.S.C.S., creator of <a href=\"https:\/\/www.nestacertified.com\/PURSUIT\/\">PURSUIT<\/a>. When you don\u2019t balance working out with recovery and rest, you put your body in a state of overtraining, which the experts call \u2018<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\">overtraining syndrome.\u2019<\/a>\u00a0When you work out too much and rest too little, your body can\u2019t adapt and mayhem snowballs throughout your body, affecting your mood, <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/10\/05\/hormones-that-affect-weight\/\" target=\"_blank\" rel=\"noopener\">hormones<\/a>, nervous system, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/immune-support\/N-7y3\" target=\"_blank\" rel=\"noopener\">immune function<\/a>.<\/p>\n<p>If you can\u2019t remember the last time you took a rest day, these common signs and symptoms might mean you\u2019re over-training and need to pump the brakes.<\/p>\n<h2><strong>1. Your Sleep Quality Is Garbage<\/strong><\/h2>\n<p>When your central nervous system is firing on all cylinders in an attempt to heal your muscles, you might have a hard time falling or staying asleep, explains Alena Luciani, M.S., C.S.C.S., Pn1, founder of <a href=\"https:\/\/training2xl.com\" target=\"_blank\" rel=\"noopener\">Training2xl<\/a>. (This is because your <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2016\/11\/29\/tired-after-workout\/\" target=\"_blank\" rel=\"noopener\">nervous system<\/a>, when in \u2018go\u2019 mode,\u00a0 churns out hormones like the stress hormone cortisol, which can mess with your Zzz\u2019s.) Not sleeping well enough or long enough for a few days in a row can then impact your reaction time, immunity, cognitive function, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/energy-endurance\/N-cp99j0\" target=\"_blank\" rel=\"noopener\">endurance<\/a>.<\/p>\n<p>Your body should be able to shift back into a normal sleep schedule after two rest days that involve ample bed time, but you may need additional rest days if you still experience sleep disturbances that second night, says Luciani.<\/p>\n<h2><strong>2. Your Resting Heart Rate Is Elevated <\/strong><\/h2>\n<p>Your normal resting heart rate is the number of beats per minute (BPM) your heart beats at the start of the day\u2014once you\u2019ve chilled out after being woken up by your alarm. If your resting heart rate is higher than normal, it could be because your body is pumping more oxygen to your muscles to help them recover and heal, explains Grayson Wickham D.P.T., C.S.C.S founder of <a href=\"http:\/\/movementvault.com\" target=\"_blank\" rel=\"noopener\">Movement Vault<\/a>.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>Tons of fitness trackers and watches monitor your resting heart rate\u2014but here\u2019s how to test it manually, if you like doing things old school: Set a timer for 10 seconds and count the number of pulses on your wrist or neck, then multiply it by six. If your resting heart rate is five to 10 beats per minute higher than your usual number, it\u2019s a sign that your body is under <a href=\"https:\/\/www.vitaminshoppe.com\/c\/stress-management\/N-82n\" target=\"_blank\" rel=\"noopener\">stress<\/a>, says Luciani.<\/p>\n<h2><strong>3. You Feel Moody And Unmotivated <\/strong><\/h2>\n<p>Whether you&#8217;re hitting the gym, walking the dog, or flowing through some <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/09\/06\/does-yoga-count-as-a-workout\/\" target=\"_blank\" rel=\"noopener\">yoga<\/a>, that movement usually improves your mood. However, if you train too much, you may experience the opposite effect and feel mentally fatigued and grumpy. \u201cYou might even start to lose your love of working out because your body can\u2019t handle the stress those workouts are placing on it,\u201d says Luciani.<\/p>\n<p>If you feel unusually moody, stressed out, or uninterested in getting yourself to the gym, your nervous system and hormones may be burnt out from too much stress and not enough rest. You may also notice that your <a href=\"https:\/\/www.vitaminshoppe.com\/c\/women-s-health-sexual-well-being\/N-81c\" target=\"_blank\" rel=\"noopener\">sex drive<\/a> takes a hit, says Miranda. If overtraining persists for a long period of time (we\u2019re talking months, here), you may even feel depressed, says Wickham. \u00a0It\u2019s scary, but true\u2014and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\" target=\"_blank\" rel=\"noopener\">research<\/a> backs it up.<\/p>\n<h2><strong>4. You Spend A Lot Of Time Under The Weather<\/strong><\/h2>\n<p>While <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26542343\" target=\"_blank\" rel=\"noopener\">research<\/a> shows that regular exercise can help boost your immune system, too much of it can actually have a negative effect on your immunity and make it harder for your body to fight off illness and infection. \u201cIf you\u2019re over-training, you become more susceptible to sickness because you\u2019re forcing your body to work so hard that it uses all its energy for training and can\u2019t fully maintain up a strong immune system and keep your healthy,\u201d explains Luciani.<\/p>\n<p>If you notice you\u2019re getting sick more often, dedicate a couple days a week to active recovery, on which you\u2019ll stick to long walks, low-intensity yoga classes, or stretching, which increase circulation (and transport nutrients to our muscles) to boost recovery without putting extra stress on our bodies.<\/p>\n<h2><strong>5. You\u2019re ALWAYS Sore<\/strong><\/h2>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/c\/build-muscle-exercise-workout-support-muscle-joint-soreness\/N-7vk\" target=\"_blank\" rel=\"noopener\">Muscle soreness<\/a> is your body\u2019s way of telling you to that it needs more energy to repair and recover\u2014and while a bit of muscle soreness is totally normal at the start of a new exercise routine, you shouldn\u2019t constantly feel sore after your workouts.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/10\/10\/ways-you-sabotage-your-workout\/\" target=\"_blank\" rel=\"noopener\"><strong>5 Ways You\u2019re Sabotaging Your Workouts<\/strong><\/a><\/p>\n<p>\u201cAthletes tend to ignore fatigue because they mistake soreness as a sign of getting better, faster, stronger, and tougher,\u201d explains Miranda. \u00a0<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21572353\" target=\"_blank\" rel=\"noopener\">Studies<\/a> show that muscles may need anywhere from 24 to 72 hours to recover\u2014and any soreness past that point indicates you\u2019re just not recovering, says Luciani.<\/p>\n<h2><strong>6. Your Last Few Workouts Have Been Lame<\/strong><\/h2>\n<p>If you\u2019ve felt slow or weak during your usual workouts, look out. For example, if you can usually handle a 60-minute <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/05\/16\/hiit-workout-benefits\/\" target=\"_blank\" rel=\"noopener\">HIIT<\/a> class, crank out an eight-minute mile, or a 90-minute leg day, but find yourself huffing and puffing at your usual pace or weight, you\u2019re in need of rest, explains Miranda. Consider a few bad workouts in a row your body\u2019s way of telling you to take it easy\u2014not a sign that you need to train more and harder.<\/p>\n<h2><strong>7. You\u2019re Not Getting Stronger<\/strong><\/h2>\n<p>When you hit a strength-building plateau, there are two possible causes: either your body has gotten used to your workout or you\u2019re not giving your muscles enough time to heal and grow stronger. Basically, you\u2019re creating micro-tears on top of micro-tears in your muscles, says Luciani. So if you\u2019re giving the weights your all but not seeing progress, chances are you\u2019re overtraining.<\/p>\n<h2><strong>The Bottom Line<\/strong><\/h2>\n<p>When you know you need a rest, you can still move\u2014just keep it light and easy. Do a low-intensity activity (like yoga, walking, or light swimming), make sure you\u2019re eating ample <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-cp99j4\" target=\"_blank\" rel=\"noopener\">protein<\/a>, and take some time to generally unwind, recommends Luciani.<\/p>\n<p>While how many recovery days you need depends on factors like your fitness level and the type and intensity of your workouts, most athletes will need about two or three per week.The most important thing, though, is to listen to your body. If you tend to push through the signals your body and mind send you, ask yourself the following three questions before hitting the gym: Did I sleep for seven hours last night without waking up? Do I <em>want<\/em> to train today? Am I in a good mood? If you answer \u2018no\u2019 to two or more of these questions, take the day off, says Wickham.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you\u2019re training for a race or competition or just serious about your workout grind, it can be easy to let a commitment to fitness to turn into an obsession. And when you just can\u2019t miss a workout, your gym time can become more of a burden on your body than a benefit. Why? Working<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/over-training\/\">Read More <span class=\"screen-reader-text\">7 Signs You\u2019re Over-Training<\/span><\/a><\/p>\n","protected":false},"author":103,"featured_media":16300,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9],"tags":[46,87,372,110,710,519,545,170,720,221,262],"class_list":["post-16296","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest","tag-cardio","tag-exercise","tag-fatigue","tag-gym","tag-injury","tag-mental-health","tag-mood","tag-motivation","tag-plateau","tag-strength-training","tag-workout"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- 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