You have been working out for quite some time now, having clocked in a number of hours in the gym throughout the week. Suddenly, it seems you have hit the wall and you no more find the enthusiasm for hitting it out. Chances are you have been overtraining and it’s time to reassess your workout goals.
To keep your training routine on tracks its very necessary to listen to your body and realize the signs of overtraining. A normal training routine would comprise of 5 hours of hardcore gym every week beyond which, we are placing our body on unreasonable demands.
Following symptoms can help you find out if you are overtraining:-
1. Gradual degrading performance in your exercise or cardio sets.
2. Feeling consistent soreness in your muscles and joints.
3. Always feeling thirsty, this happens because the body goes into catabolic state meaning the body starts consuming its own muscle for protein.
4. Sleeping too much or trouble falling in sleep.
5. Felling sick frequently.
6. Feeling sluggish, tired, fatigued and experience lot of mood swings.
Here are some keys for getting back on track if you have been over training :-
1. Listen To Your Body
Start assessing your training routine objectively and adjust it before injuring yourself. There is no direct equation making your time in gym equal to better physique.
2. Give Time To Your Body To Recover
Train for 4-5 days a week and allow the muscles to recover so that you can train better. Remember , you don’t build your muscles when you’re training you build them when you are resting after a good workout.
Dehydration and delayed recovery have a strong link. Not drinking enough water can decrease muscle strength and performance, since this leads to a drop in plasma volume, barring sufficient nutrition from reaching the cells. Keep yourself adequately hydrated throughout the day.
4. Sleep Sufficiently
To help muscles to recover and repair its very important to sleep at least 8 hours each night. Lack of sleep can come in between you being fully functional in the workout.
5. Understand the importance of Pre and Post Workout Meals
Pre and post workout meals play a major role in building muscle and healing. Check your nutrition both before and after exercise that can bring a huge difference in your performance.
Always remember that reaching your goals will not materialize overnight. Analyze if your training needs intervention if you have been overtraining. Listen to your body, nurture it and handle it with care.