Overtraining is a kind of training that is not fully recovered between two exercises, too active exercise, too many training courses every week, or not training according to the recommended training and recovery ratio and guidelines. At the beginning of the exercise plan, after a period of inactivity, especially after illness or injury, overtraining is very common.
These situations are frustrating because they limit training ability and affect daily activities. Overtraining is very harmful, which will not only cause damage, but also lead to excessive consumption, which will have obvious and long-term negative effects, thus hindering the lifestyle of fitness exercise.
The improvement of physical fitness and sports performance requires a complex combination of overload exercise and full recovery. Too much overload exercise and too little recovery may lead to physical and psychological signs and symptoms of overtraining. Overtraining is because it is beyond one's endurance or one's physical recovery ability. If the long-term hard training fails to recover effectively, the result will be contrary to the original intention of the training plan, increasing the risk and possibility of injury and reducing the athletic ability.
The following signs and symptoms may help to determine whether you overtraining, or whether you have failed to fully recover your persistent muscle pain and soreness between exercises, fatigue still persists after waking up, resting heart rate increases, maximum heart rate decreases, insomnia, irritability, increased disease incidence, decreased exercise ability and so on.
Of course, another way is to record your resting heart rate for three consecutive mornings, and try to measure it at the same time every day, and the values should be relatively consistent. If your resting heart rate starts to rise and there are other signs and symptoms of overtraining, you may be about to enter the stage of physical overwork, and you may have been injured.
All successful athletes understand that rest and recovery between training courses are extremely important for the best performance of high-level sports ability. The body will strengthen and repair itself between two rounds of exercise, and the lack of continuous training for effective recovery will weaken the athletes' strongest ability. Similarly, fitness enthusiasts need to realize that complete recovery between two rounds of exercise is necessary to achieve fitness goals, so that it will not be excessively consumed and will not increase the risk of injury.
However, many people still overtraining and feel guilty when they take a day off. Rest days are very important for exercise. Short-term and long-term recovery will better balance lifestyle and fitness goals, and use regular recovery plans. If you don't want to rest, you can also do recovery exercises between exercises.
Are you still exercising without a plan? You still haven't had a chance to rest yourself. Don't do useless exercise in this semi-abusive way.
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