One of the syndromes that occur when the body performs sports activities at an inappropriate rhythm is a symptoms of overtraining. What is overtraining? Come on, check out the symptoms of overtraining review below.
What is overtraining
Proper exercise can help maintain the respiratory system, exercise muscles, increase circulation, and maintain endurance. No wonder, then, that this fitness-enhancing activity is included as a must-do. However, did you know that an excessive training rhythm can harm the body?
This phenomenon is known as overtraining syndrome. This condition occurs when the body performs exercises without adequate rest. As a result, the body experiences extreme fatigue, creating an adverse reaction. The symptoms of overtraining are similar to the body suffering from a drug overdose. Excessive intake of forced movement does not make the body healthier but causes injury. When it is ignored and repeated repeatedly, the body’s injuries aren’t just about the muscles and bone tissue. They affect appetite, endurance, and even restlessness.
symptoms of overtraining
Overtraining can affect not only professional athletes or athletes but also those of you who are beginners. Generally, this occurs because you need to exercise more regularly and remember the importance of gradually increasing exercise intensity. As a result, the body does not have enough options to adapt. The following symptoms of overtraining are worth noting.
Symptoms of overtraining: the occurrence of injuries
One of the causes of damage is when the body is forced to perform activities beyond its capacity. When you start feeling these symptoms, you should first rest while you wait for your body to return to its best condition. In addition to causing bone loss, overtraining injuries can damage soft tissue and cause muscle strain and fractures.
pain in the muscles
Do you often have muscle pain when exercising? If yes, you need to rate the intensity and type of exercise! Muscle pain is a sign of overtraining. It happens because the muscles become tense from exercising too intensely. Pain that continues to be ignored can lead to muscle tears.
Another symptom of overtraining is a change in diet during exercise. When the body is active, it sends signals to ask for food. It is then interpreted as thirst and hunger. But then this signal is often disrupted by overtraining, leaving the body unable to predict the need for higher intakes.
It’s no wonder that exercise makes you even less hungry. If this is not controlled, the body can suffer damage due to malnutrition.
Symptoms of overtraining: decreased physical performance
When the body experiences symptoms of overtraining, the vital signs also show reduced performance. Ranging from loss of concentration, decreasing muscle flexibility and mobility, and decreasing endurance to the slowness of the body in responding to external attacks. If you feel your body slowing down with each workout, then you need to be aware of the rhythm of your workout and be more sensitive to it.
Symptoms of overtraining: Fatigue
Continuing the previously described symptoms of changing eating habits, the next sign of overtraining is the onset of extreme fatigue in the body. It occurs when the body is not receiving enough energy. The body can no longer be restricted even for exercise in this state. Recovery from fatigue takes time. It cannot be achieved by spontaneous drinking and eating.
The occurrence of a stress reaction
Physical activity is one of the best ways to regulate stress hormones. But the body doesn’t feel relaxed when this exercise is done excessively. It feels depressing, so the presented effect is a feeling of anxiety, discomfort, and even sleep disturbances.
When the body is in a state of lack of energy, coupled with the occurrence of a stress response, its resistance becomes vulnerable. If you experience a body reaction that hurts slightly after intense training, you should be aware of the symptoms of overtraining. Do not force exercise on a body with reduced endurance.
Loss of pleasure in movement
Exercise is known to release the hormone dopamine, which can give the body a positive response. However, excessive intensity causes the body to suffer from mental and physical fatigue. It can lead to the hormone dopamine not being released. This loss of enjoyment of movement can manifest itself in boredom, laziness, and aimlessness, making you feel pressured when you have to carry out a routine plan.
Recovery from symptoms of overtraining
If you’re starting to see the symptoms of overtraining your body, here are treatments that can help your recovery.
Rest and break in practice
The first thing to do is to reduce the intensity of the exercise and get enough rest. This action works like a cool-down while exercising. The body has enough time to adjust and adapt to the training received. In this phase, you can still do light exercises that do not strain the body.
Do a relaxing massage.
This method is designed to restore comfort to the mind and body. When overtraining occurs, the body experiences stress, which disrupts the body’s hormones. With a relaxing massage, the body receives positive stimulants that can relieve muscle tension and restore freshness to the mind.
Ensuring adequate food intake
A body that suffers from overtraining needs to watch its food intake. It is intended to support the body’s recovery from within. You can consume zinc, protein, carbohydrates, fiber, and vitamins. You also need to make sure your body is getting enough fluids and not becoming dehydrated.
Consult a doctor
If you have unbearable complaints about overtraining or have doubts about self-diagnosis, it is recommended to consult a doctor immediately. It is to prevent further damage to the body cells.
Now that you know what overtraining is and what are the symptoms of overtraining, you need to be more careful about painful reactions that occur after training. What you have previously labeled, as usual, you should pay even more attention to the rhythm and intensity of your training in the future.