Overtraining is a situation in which a person trains excessively, not respecting the body’s recovery time, which leads to the appearance of symptoms such as increased heart rate at rest, muscle weakness, loss of physical conditioning, decreased strength and muscular resistance and mood changes.
Due to the symptoms, the person may feel that it is necessary to train even more in order to achieve their goal. However, as a result, the symptoms worsen, so that they are persistent and only improve after a few weeks of rest.
It is important that the exercises are carried out under the guidance of a physical education professional, respect the body’s limits and have a healthy and balanced diet. If overtraining is confirmed, it is recommended to avoid physical activity until the symptoms disappear completely and gradually return.
Sintomas de overtraining
The main symptoms of overtraining are:
- Increased heart rate at rest;
- Excessive tiredness;
- Difficulty sleeping and poor sleep quality;
- Persistent muscle pain;
- Decrease in physical conditioning;
- Decreased muscle strength and endurance;
- Mood changes, which may include stress, irritability and anxiety;
- Absence of menstruation or irregular cycle, in the case of women;
- Weight and appetite loss;
- Headache.
Overtraining symptoms are persistent and do not improve even after a few days of rest. Therefore, in the presence of symptoms suggestive of overtraining, it may be recommended to consult a general practitioner to investigate the cause of the symptoms and check whether they are related to hormonal changes or chronic diseases, and then initiate the most appropriate treatment.
If you are interested, make an appointment with your nearest doctor, using the following tool, to assess your symptoms:
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Causas de overtraining
Overtraining can happen due to excessive training, without respecting rest days, or be a consequence of reduced recovery capacity.
This situation is more common in high-performance athletes, as they train intensely and for long hours during the day. However, it can also happen to people who want to lose weight and/or gain muscle mass quickly, so they believe that excessive training results in results being obtained more quickly.
Possible consequences
Overtraining can have some health consequences, especially when it is not identified or when the recommended rest after diagnosis is not taken. Thus, due to excessive training, there is a greater risk of injuries, changes in joints, psychological problems and reduced functioning of the immune system, with a greater risk of infection.
How to avoid
To avoid overtraining, it is important that physical activity is carried out under the guidance of a physical education professional and that rest days are respected to promote muscle recovery and that one has a healthy and balanced diet, without nutrient deprivation.
Furthermore, in case of overtraining, it is recommended to reduce frequency or avoid training for a few weeks, until the symptoms have disappeared. And then return to training progressively, respecting the body’s limits.
