These are 5 clear signs of overtraining

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These are 5 clear signs of overtraining


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


With these 5 signs you should shift down a gear while exercising


© Jacob Lund / Shutterstock
With 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 to the job as well as 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 diet instead of a radical diet 8 Week Weight Loss Training Plan.

What are signs of overtraining?

If you feel tired or weak after training, the cause must be overtraining. Maybe it was just a tight and impactful session.

Only when your body sends clear signals of exhaustion over a long period of time do you need 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 if 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 won’t go away

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

Dalton Wong, personal trainer and author, says the same thing: “You probably don’t take 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.

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What you can do: Deliberately 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 for preventing sore muscles. And like you generally regenerate correctly, 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.

“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,” said the expert.

What you can do: Do the smile test more often – and reduce the intensity until you notice that the corners of your mouth can easily move upwards again.

3. You get stitches in the side regularly

Unpleasant stitching in the 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 bit 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 zeal for competition suffers

“Although exercise has often been linked to lowering depression and anxiety, overtraining can leave you mentally drained or irritable more quickly and mood swings,” said John Rowley, personal trainer, director of wellness at the International Sports Science Association (ISSA).

“Many 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 you can do: “Keep a journal of your mood after each workout,” suggests Rowley. Or just use a note-taking app on your smartphone.

5. You are constantly thirsty

If you feel like you can never quench your thirst, this is a clear 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 about 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 get started again with full power!

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