{"id":2362,"date":"2024-06-15T13:52:43","date_gmt":"2024-06-15T13:52:43","guid":{"rendered":"https:\/\/abujarunclub.com\/new\/?p=2362"},"modified":"2024-07-29T18:22:25","modified_gmt":"2024-07-29T18:22:25","slug":"2362-2","status":"publish","type":"post","link":"https:\/\/abujarunclub.com\/new\/2362-2\/","title":{"rendered":"9 Dreaded Signs That You Are Overtraining"},"content":{"rendered":"\r\n<h2>9 Dreaded Signs That You Are Overtraining<\/h2>\r\n<p><sub><a href=\"https:\/\/abujarunclub.com\/blog\/category\/recovery.html\">recovery<\/a><a href=\"https:\/\/abujarunclub.com\/blog\/category\/running.html\">. running<\/a>. Written By\u00a0<a href=\"https:\/\/abujarunclub.com\/blog9da8.html?author=5e766d87912c4949671002de\">Abuja Run Club<\/a><\/sub><\/p>\r\n\r\n\r\n\r\n<p>When it comes to exercise volume, the more you work out, the more benefits you will achieve, but there is a tipping point beyond which the amount of exercise you perform can do more harm than good. This point can be reached by one or both of the following two ways:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Too much exercise without enough recovery<\/li>\r\n\r\n\r\n\r\n<li>Persistent undernutrition<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>This tipping point is known as Overtraining Syndrome (OTS) and, leads to a decrease in fitness levels and injury. Male or Female, everyone is at risk of Overtraining Syndrome. Recognizing the early signs and combating them can prevent harmful fitness and health outcomes. Here are nine signs of overtraining to look out for:<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\"><strong>1. Decreased performance.<\/strong><\/h4>\r\n\r\n\r\n\r\n<p>The telltale sign of overtraining is a lack of improved performance, despite an increase in training intensity or volume. Decreased agility, strength, and endurance, such as slower reaction times and reduced running speeds are all common signs of overtraining.<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\"><strong>2. Increased perceived effort during workouts.<\/strong><\/h4>\r\n\r\n\r\n\r\n<p>Not only can overtraining decrease performance, but it can also make seemingly effortless workouts feel unusually difficult. A clear sign of this is an abnormally elevated heart rate during exercise or throughout the day. If you are experiencing OTS, you may find that it takes longer for your heart rate to return to normal after a workout.<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\"><strong>3. Excessive fatigue.<\/strong><\/h4>\r\n\r\n\r\n\r\n<p>A few days of fatigue or \u201cheavy legs\u201d are expected at times. But fatigue will accumulate in a body that never has a chance to fully recover from previous workouts. Further, chronic, negative energy expenditure leads to something called \u201clow energy availability,\u201d which means that the body is consistently pulling from its own energy stores (carbs, protein, fat). This can be the result of too much training or too little fueling.<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\"><strong>4. Agitation and moodiness.<\/strong><\/h4>\r\n\r\n\r\n\r\n<p>Overtraining significantly affects your stress hormones, including cortisol and epinephrine. This hormonal imbalance can cause mood swings, unusual irritability, and an inability to concentrate.<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\"><strong>5. Insomnia or restless sleep.<\/strong><\/h4>\r\n\r\n\r\n\r\n<p>Sleep ideally provides the body time to rest and repair itself. But overproduction of stress hormones, as mentioned above, may not allow you to wind down or completely relax, making sleep much less effective (which compounds chronic fatigue and moodiness).<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\"><strong>6. Loss of appetite.<\/strong><\/h4>\r\n\r\n\r\n\r\n<p>A hormone imbalance can also affect hunger and satiety mechanisms. More training should stimulate more appetite, but the physiological exhaustion of OTS can actually lead to appetite suppression.<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\"><strong>7. Chronic or nagging injuries.<\/strong><\/h4>\r\n\r\n\r\n\r\n<p>Overused muscles and joints can cause constant aches or joint pain. Pain that does not subside in two weeks (or so) should be considered a notable injury. Overtraining taxes all of the body&#8217;s systems and also makes it more difficult to ward off infections. Thus, frequent illnesses and upper-respiratory tract infections (URTIs) are signs as well. Medical complications may also include low bone mineral density and low testosterone.<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\"><strong>8. Metabolic imbalances<\/strong>.<\/h4>\r\n\r\n\r\n\r\n<p>Long-term low energy availability may lead to nutrient deficiencies, such as iron deficiency anemia, which have the potential to harm both health and performance. Medical complications can also involve the cardiovascular, gastrointestinal, endocrine, nervous or reproductive systems (e.g., menstrual cycle disturbances in women).<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\"><strong>9. Psychological stress and\/or depression.<\/strong><\/h4>\r\n\r\n\r\n\r\n<p>Some people live for punishing workouts and grueling competitions. If this sounds like you, the inability to train or race (combined with an imbalance of hormones and lack of quality sleep) can significantly affect your psyche.<\/p>\r\n\r\n\r\n\r\n<p>If you recognize these signs of overtraining in yourself, seek the help of a physician or other health professional to seek help<\/p>\r\n\r\n\r\n\r\n<p>A better approach is to follow a periodized training program that includes both active recovery and complete rest. Rest can be frustrating, but recognize that a day or two spent on the foam roller is better than a day or two in a hospital bed. Recovery today not only allows for greater production tomorrow but likely fewer missed training days over the next few months.<\/p>\r\n\r\n\r\n\r\n<p>&nbsp;<\/p>\r\n\r\n\r\n\r\n<p><a href=\"https:\/\/abujarunclub.com\/blog\/tag\/recovery.html\">recovery<\/a><a href=\"https:\/\/abujarunclub.com\/blog\/tag\/rest.html\">. <\/a><a href=\"https:\/\/abujarunclub.com\/blog\/tag\/rest.html\">rest<\/a><a href=\"https:\/\/abujarunclub.com\/blog\/tag\/improve.html\">. i<\/a><a href=\"https:\/\/abujarunclub.com\/blog\/tag\/improve.html\">mprove<\/a><\/p>\r\n\r\n\r\n\r\n<p><a href=\"https:\/\/abujarunclub.com\/blog9da8.html?author=5e766d87912c4949671002de\">Abuja Run Club<\/a><\/p>\r\n\r\n\r\n\r\n<p>Abuja Run Club is a peak-performance running community growing out of Abuja, Nigeria.<\/p>\r\n\r\n\r\n\r\n<p>We are empowering you to run, stay active and live healthily.<\/p>\r\n\r\n\r\n\r\n<p><a href=\"https:\/\/www.abujarunclub.com\">https:\/\/www.abujarunclub.co<\/a>m<\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>When it comes to exercise volume, the more you work out, the more benefits you will achieve, but there is a tipping point beyond which the amount of exercise you perform can do more harm than good&#8230;<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"boxed","site-sidebar-style":"boxed","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[33],"tags":[25,29],"class_list":["post-2362","post","type-post","status-publish","format-standard","hentry","category-training","tag-improve","tag-recovery"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.9 - 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