Workouts help you in increasing your muscle mass and decrease body fat. But some people tend to get a bit too much involved. Particularly when they start a new training regimen. But overdoing workouts can lead to increased body fat as well as diminished strength. This is your body asking for a break. Although your body can handle tough workout, it also needs time to recover from all this stress.
How can you recover?
You can recover by a day or two of rest, followed by a light exercise regimen. See that you sleep for at least 8 hours at night. And the body needs this time to repair the tiny muscle tears that occur during workouts and enable your body to build new muscle. You must pay attention to good nutrition as well. Good nutrition is a must. Think of lean proteins such as fish, tofu, and skinless chicken breast along with plenty of fruits, vegetables as well as whole grains.
If your body is heading towards an exercise burnout, here is how it is going to tell you about it:
A Drop in Performance
One of the earliest signs of overload is that there is a drop in your workout. You will see your decreased performance in endurance activities like cycling, running, and swimming.
Feeling Disinterested in Exercise
Another major sign of burnout is a significant decrease and a disinterest in exercise. This is more common in soccer players, sprinters, and weightlifters. They are more driven due to speed and power.
Fatigue and Weakness
A key sign of overtraining is mental or physical fatigue, according to Shawn M. Talbott, a nutritional biochemist. Your body does not get enough time to rest and recover, and when you work out again, it takes away all your energy.
Insomnia
Disrupted sleep patterns come due to being in a state of overload. Your body is tired and therefore becomes restless. This is one of the main reasons for insomnia because your body is not getting the much-needed rest that it needs.
Diminished Appetite
Your appetite will begin to suffer in the middle or later stages of overtraining. Your appetite is going to decrease. This diminished appetite comes with a lack of motivation and fatigue. The body slows down the processes that include metabolism. And this way, the body tries to force a reduction in its workload.
Mood Swings
When your body is stressed physically, you are going to experience feelings of anger, anxiety, confusion, depression, as well as irritability. The body releases the same stress hormones during physical overload as it does when you are emotionally stressed.
Increase in resting heart rate
This is a clear sign that your body is overstressed. Your heart has to work a lot harder when you put more stress on it. For example, if your normal resting heart rate increases from 50 beats to 65 beats per minute, it indicates that your body is under excessive stress.
Slow Recovery Time
Another sure sign that you and your body need to rest more is persistent muscle soreness that tends to last for hours or even days after your workout.
Gaining Fat
You could be in the later stages of exercise overload if your body has lost weight, but you see an increase in body fat. The body elevates the stress hormone level as a response to prolonged stress. With time, this increases the storage of adipose tissue along with the restriction of steroid-like hormones that help with increasing muscle. You can shed a couple of pounds when there is a decrease in muscle mass, but it is not a good sign as it indicates your body’s inefficiency at burning fat.
Weak Immune System
Do not get overzealous about exercise. When you do that, your body gets overloaded and stressed. And all the signs mentioned above, when combined, lead to a weak immune system. Also, there is a risk of inflammation, along with outright injury. None of these are good for the body.
Did you know that overtraining for a long duration can put your body and health at risk? This is because overtraining can sometimes take weeks or even months to recover from. Chronic inflammation leads to cancer, diabetes, and heart issues. Your body needs its rest. Take care of your body and give it the break that it needs after a tough workout session.
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