Rest and recovery are very important aspects of your training, to improve your physical condition you should give the necessary amount of rest for your body to recover. Sometimes, because you don’t see results fast or you lack patience, you get frustrated and begin to believe that doing more will be better and you train without stopping.
When you overtrain you submit your body to more stress than it can handle, and this can create physical and psychological issues. Here are some signs of overtraining:
Fatigue: if you feel your energy levels on the floor, you are tired and fatigued for several days or weeks, or your heart rate is faster than normal when you are at rest is a clear indication that you are overtraining.
Decrease in your performance: another very important signal is every time you perform more poorly in your workouts. You feel weak, your resistance and stamina are down, you get tired faster.
Sleeping troubles: even if you feel exhausted, it is very difficult for you to fall asleep, or it’s a very light sleep, you wake up several times at night and can’t rest well.
You keep getting sick: when you put your body through a greater effort than it can tolerate and you don’t let it recover your immune system is affected, you start getting sick, and get “colds” all the time.
Irritability: it’s a fact that exercise improves your mood, however, when it makes you irritable and grumpy you may be going out of line, this change of mood can go hand in hand with lack of rest and overexertion. In addition, when we overtrain our body releases cortisol, the stress hormone, with a little of this hormone we can deal with, but when it becomes unbalanced can affect us negatively.
While it is important that we give all of us in our training that does not mean that we spend all day and every day exercising. Overtraining doesn’t happen quickly, or easily, don’t think that by training 1 hour 5 days a week, go for a walk on Saturday, and not been able to sleep too well on Sunday, is going to make you wake up overtrained on Monday morning. But if you squeeze yourself in every single workout session, train for long hours every day or several times a day and underestimate your rest and recovery times, you are not training smart.