Postdate: 10 October 2017
Because the focus is often on doing more exercise, we forget that too much exercise is also not healthy. This is not only the case for dedicated athletes: beginners can also suffer from it. When do you notice that you are over trained, and therefore have to slow down?
The balance between exercise and rest is a gray area that requires self-knowledge. You become over trained the moment you burden your muscles while they cannot recover sufficiently. You get too many sport incentives and too little rest. The 'residual debt' that arises in the muscles is getting bigger and bigger. Read which signals can indicate that you have to take a step back.
1. Your body does not respond to stimuli anymore
A normal heart rate at rest is between 60-100 beats per minute. When you are an active sportsman your heart rate is often lower. When you over train you burden your muscles, and therefore your heart muscle, too much. When you wake up with a high heart rate, it can indicate that you are over trained. After some time your heart rate will not reach above 120-130 beats, whatever you try.
2. You sleep worse
When you exercise, you generally sleep deeper, but too much exercise can again lead to insomnia. When you go to bed tired, restless and then sleep badly (but continue to exercise just as hard), there is a real chance that you are, or will get overtrained. Read more about insomnia in our blog.
3. The pleasure decreases
Fun and relaxation generally provide a faster recovery. Are you too focused on results, or do you only compare yourself with athletes who are faster or better? Then this can be at the expense of your mental relaxation. As a result, you are not only physically, but also mentally burdened.
4. Long-lasting muscle pain
Temporary muscle soreness is normal after you have exercised or trained. However, it is different at the moment that your muscle soreness lasts for a long time, think 3-4 days or longer. At that time it is important to take a step back or skip a workout so that your muscles do not become more burdened.
5. Your attitude changes
Mood swings, a flu-like sensation, less motivation and poor performance can arise as soon as you exercise too much. Your overall attitude towards exercise is therefore changing: it is high time to take a close look at your work out schedule.
It is clear that overtraining has both a physical and a mental side. These signals may indicate overtraining, but not necessarily. It can also be a clear warning that you have to change something about your workout regime. Do you want to know more about exercise and behaviour? Then read our blogs in the category activity.