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World These are 5 clear signs of overtraining - training too much

14:40  19 october  2020
14:40  19 october  2020 Source:   womenshealth.de

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These five signs of overtraining will help you gauge if you or your clients are overdoing it. Although it's great when people get into an exercise regime, it can be a problem when you over train . As I used to be a serial over trainer myself I thought I'd write about why exercising too much is not beneficial

These are the Top 7 Overtraining Symptoms and Signs & how to avoid them. Top 7 Most Common Overtraining Symptoms. There are a number of overtraining symptoms that include tiredness, tightness, decrease in performance, increase in injuries, restlessness, elevated blood pressure

The more training the better? Under no circumstance! Why overtraining is counterproductive and how you can reach your goals more easily and healthily

Bei diesen 5 Anzeichen solltest du beim Training einen Gang zurückschalten © Jacob Lund / Shutterstock If you have these 5 signs you should shift down a gear while exercising

Sometimes you just try too hard. Ambitious, as many of us are, we want to get the most out of all possible areas of life and often fall miserably on the nose. This applies just as much to work as it does to sports.

Sometimes you want everything at once and don't notice that you are harming yourself in the process - regardless of whether the goal is to tone the body, just increase the fitness level a little or lose weight. By the way: If you want to become slimmer in the long term, treat yourself to our sophisticated 8-week weight loss training plan instead of a radical diet.

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A clear sign of this is an abnormally elevated heart rate during exercise or throughout the day. This can be the result of too much training or too little fueling. If you recognize these signs of overtraining in yourself, seek the help of a physician or other health professional to seek help.

Learn these signs of overtraining and how to get back on track. If you notice it is high all the time, that’s a clear signal your body is stressed out and trying too hard to recover. This is another symptom of overtraining and should not be confused with just being plain old tired after an explosive

What are signs of overtraining?

Not always if you feel tired or weak after training, the cause must be overtraining. Maybe it was just a tight and effective session.

Only when your body sends clear signals of exhaustion over a longer period of time do you have to become vigilant. These signs begin with sore muscles that won't go away, but go on to a complete loss of motivation and permanent dehydration. You can read the 5 most common signs of overtraining here.

How do I know that I have exercised too much? 5 Signs

Here are 5 reliable signals from your body that you should put the exercise equipment aside and replace it with a delicious smoothie in your hand:

1. The sore muscles don't go away

A little pain here and there, that's totally normal if you do the full workout routine on a regular basis. But if you notice excruciating, recurring pain in the same place, you should pay attention.

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Have you upped your training over the last few months? It’s a fine line between getting exceptionally fit and overtraining , one that you don’t want to cross. If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍 Submit your content here: https

If training makes you better, more training makes you awesome, right? Not so fast. Overtraining is a serious cycling problem, and one that can undo If you start experiencing insomnia, restless nights, or wake up feeling even more tired than when you went to bed, it may be a sign you’re training too hard.

This is what Dalton Wong, personal trainer and author, says: "You are probably not taking enough breaks. Our muscles and joints need time to fill in the mini-cracks that arise during training," he says. "If you don't give them this time, your workouts will no longer be effective," explains the expert.

What you can do: consciously take breaks. And at least twice a week, especially if you are a fitness freak. Treat yourself to a sports massage every now and then on your rest days. This increases mobility and reduces pain and uncomfortable stinging. These are our best tips against sore muscles . And how to regenerate correctly in general, you can find out here .

2. You lose your smile

Sounds trivial, but it is like this: During training you should (almost) always be able to smile. If you're unable to smile at least 80 percent of the time during exercise, you are likely pushing your body too much, says Dr. Jordan Metzl, US sports medicine specialist and author.

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These are all signs that there is a systemic imbalance between work and recovery. Scientifically speaking, this symptomatology is known as “ overtraining For example, if your training routine consists of five workouts per week of 70 to 80 reps of heavy, compound weightlifting (high fives ), a

Personal Trainer Jennipher Walters addresses signs of overtraining that are commonly overlooked or misdiagnosed. Loading Please Wait. 7 Signs You’re Exercising Too Much . 0. • Interval (Anaerobic) Training : This is when you alternate short bursts of high-intensity exercise with gentle

"If you can no longer smile, it usually means that you have exceeded your comfort threshold and are doing more bad than good to yourself," says the expert.

What you can do: Smile more often - and reduce the intensity until you notice that the corners of your mouth can easily move upwards again.

3. You regularly get stitches in your side

Unpleasant stitches in your side is a sign that you have reached your maximum performance, according to Metzl. "It means the extra muscles that you need to breathe - the obliques and intercostal muscles - are overworked," he says.

What you can do: If the stitch overcomes you while running, you slow down a little or walk a bit, advises Metzl. Try to inhale deeply through your nose and slowly exhale through your mouth. If you want, you can gently press your hands on the painful area until the stinging weakens. But mostly, you should focus on breathing regularly to get rid of the annoying stinging. You can find out the right breathing technique for every sport here .

4. Your competitive spirit suffers

"Although exercise is often associated with reducing depression and anxiety, overtraining can leave you mentally drained, irritable and mood swings," said John Rowley, personal trainer, director of wellness at of the International Sports Science Association (ISSA).

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"A lot of athletes also lose some of their competitive zeal," says Rowley. So if you catch yourself showing a fuckin 'don't care attitude when your training partner is suddenly much more motivated and better than you, you should rethink your training routine.

What to do: "Keep a journal of your mood after every workout," suggests Rowley. Or just use a note-taking app on your smartphone.

5. You are constantly thirsty

If you have the feeling that you can never quench your thirst, this is clearly a case of dehydration. This is not a coincidence but can also be caused by overtraining.

What you can do: The solution is obvious - drink plenty of water. However, you should always keep your electrolyte balance under control. "This is where coconut water, for example, helps," advises Wong. How much fluids you need depends on many factors (age, weight, sleeping habits, how active you are). The Institute of Medicine recommends approximately 2.2 liters a day for women.

Do you notice one or more of the 5 signs of overtraining? Then shift down a gear while exercising. With our tips you will soon be able to start again with full power!

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