eval(ez_write_tag([[250,250],'mensjournal_com-incontent_5','ezslot_5',120,'0','0']));Often have an unquenchable thirst? But even if you don’t have one of those gadgets, you can simply monitor your morning heart rate the old-fashioned way by measuring before you stand up to get out of bed and begin your day, Trink says. 1. But have you ever found yourself placing unreasonable demands on your body to the point of overtraining?eval(ez_write_tag([[250,250],'mensjournal_com-under_first_paragraph','ezslot_4',159,'0','0'])); Rest assured: If you’re logging five hours of hardcore gym time every week, you probably aren’t at risk of overtraining. “It’s most likely a result of a combination of nervous system and or hormonal system overload,” says Mike Duffy, a personal trainer and holistic nutrition consultant. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! “Being in a catabolic state naturally causes dehydration,” says personal trainer and nutrition expert Jay Cardiello, C.S.C.S. It’s probably not a bad idea to double-check with a knowledgeable and experienced personal trainer who can quickly help you get your training back on track. While Trink says overtraining is actually a “pretty rare” occurrence for most guys who train three to five hours per week, he says it’s possible for there to be an “intensification of personality traits” for guys prone to being “aggressive, irritable, or depressed.” However, he cautions that these changes aren’t always the result of overtraining, as there are “other factors that can overly stress the nervous system.” Listen to your body and react accordingly. Here’s a list of 12 common symptoms you should constantly look out for. Don’t risk possibly entering into a muscle-burning phase. Sign up for our newsletter to get the latest adventures, workouts, destinations, and more. Amazing Horizon Fitness Black Friday Offers Start Now! Remember: Muscles need a chance to repair, and that’s only possible when your body is given the proper time to rest and recover before being forced into more exercise. Headaches 7. If so, you may be overtraining. Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. Unfortunately, he says sometimes people “bring other stressors into the gym, or it [becomes] social hour” and your gym time expands considerably because “you’re doing a set over here, [then] you’re talking for 12 minutes, then you’re going back and doing another set.” LaCerte indicates that’s counterproductive because “it’s not how the body works when we’re trying to build muscle and lose fat,” and it “can definitely lead to overtraining or ineffective training altogether.”. Not eating enough.
For more information please read our, The 8 Best Mattresses to Help Athletes Recover Faster After Workouts, The Best Foam Rollers for Athletic Training and Muscle Recovery, Here's How 'The Rock' Warms Up for Leg Day, The Tools You Need to Perform and Recover Like a Professional Athlete. Duffy, explains, when you overtrain, your body doesn’t get enough time to recuperate between workouts meaning that at some point you begin “training in a weakened state.” He adds if you do this too often, you likely increase your chance of injuries.
In fact, sometimes it’s your body’s way of telling you your immune system is suffering from overtraining. Believe it or not, they can help determine if you’re overtraining. He also suggests “adjusting diet, nutritional and supplement intake, and possibly implementing vitamins A and E, as well as glutamine.” And, if you’re an athlete, Cardiello indicates “55-60% of the athletic diet” should come in the form of carbohydrates. Signs and symptoms of overtraining. These are common warning signs of overtraining syndrome:1 1. “When you’re overtraining, your body is going in the opposite direction of growth, because your muscles are torn and all you’re doing is re-tearing them again,” LaCerte points out. eval(ez_write_tag([[468,60],'mensjournal_com-incontent_7','ezslot_0',122,'0','0']));Has your gym partner been noticeably absent lately? Here’s why: Your body might be in a catabolic state, meaning it’s starting to consume its own muscle for protein. Instead of going to the gym and possibly risking injury by going through the motions and improperly performing an exercise, Trink recommends “taking a full week off, then reducing training volume when you do return.” He also recommends getting “quality sleep (7-9 hours per night as a generalization), proper nutrition—particularly in the pre- to post-workout window—smart supplementation, and planned deloads.”. Pain in muscles and joints 4. Mild leg soreness, general aches, and pains 3. The solution is simple: Drink plenty of water and get lots of sleep.