While performing your regular workout regimen it is important to record your progress throughout the week so that you will be aware of any overtraining symptoms.
If you look back over the last few weeks of training and notice that your weight levels are dropping or that your reps and sets are going down despite the fact the weight is continuing at a constant level, this could be a very good indication that you're not recovering between workouts and could be verging on overtraining.
Overtraining is a very serious and real issue and it really is vital that you catch it in its early stages otherwise you could easily be looking at months of time off in order to fully recover from it.
One of the main overtraining symptoms is CNS fatigue.
This is the actual amount of time it takes the entire central nervous system to heal itself from the stress of weight lifting in general.
CNS fatigue is when you do not want to work out even though your muscles themselves are capable of it.
If you do try to work out, you may feel slightly off balanced, and you will also find that your strength is low or you are fatiguing earlier than normal even if you haven't worked that particular muscle group for the 48 hour time period.
CNS fatigue takes longer to recover from than muscle recovery.
Another one of the main overtraining symptoms is muscle fatigue.
This is when the muscles are not able to continue working out even though you are willing to work out.
The most common practice is to allow at least 48 hours of rest for this repair to take place.
By giving your body 48 hours, you can help ensure that your muscles are fully rebuilt so you aren't just digging yourself further into an exhaustion hole by working it too frequently.
Even though it may seem that you would know when you are suffering from overtraining symptoms, it is not always easy to tell what is happening.
Some people, when noticing their reps and sets dropping, just decide to push harder and get through it when in fact they should be taking some time off and allowing their body to rest.
Some overtraining symptoms include hyperexcitability, restlessness, and an inability to focus, even while at rest or on your day off.
Rest is generally hard to get which leads to sleepless nights.
The recovery process slows, and the resting heart rate remains elevated.
Essentially, overtraining is the body's way of reacting to a chronically stressful situation by heightening the sympathetic stress system's level of activity.
In addition to these symptoms, people who are overtrained will find that they lack an appetite and have decreased motor coordination.
If you suspect that you are overtraining, the first thing you should do is allow yourself a substantial period of time to rest.
During this time, your body is going to need to recover from the stress that it has been subjected to.
If you feel that your overtraining is due to muscle fatigue, then you will need to take at least 48 hours to recuperate.
If you believe that you are suffering from CNS fatigue, then the amount of time needed to recover from this will be substantially longer, but there is no exact set time period for recovery.
You will also need to ensure that you are hydrating yourself adequately during this period.
Eat plenty of fruits and vegetables and drink lots of water.
In conclusion, after assessing your workout progress, if you have not been able to lift the regular amount of weight that you usually would, have been experiencing sleepless nights, have a decreased desire to go to the gym, or have an inability to focus, you may be overtraining.
If you feel that you are experiencing many of the overtraining symptoms listed above, you should take some time to rest and recuperate before attempting to resume your normal workout regimen.
If you look back over the last few weeks of training and notice that your weight levels are dropping or that your reps and sets are going down despite the fact the weight is continuing at a constant level, this could be a very good indication that you're not recovering between workouts and could be verging on overtraining.
Overtraining is a very serious and real issue and it really is vital that you catch it in its early stages otherwise you could easily be looking at months of time off in order to fully recover from it.
One of the main overtraining symptoms is CNS fatigue.
This is the actual amount of time it takes the entire central nervous system to heal itself from the stress of weight lifting in general.
CNS fatigue is when you do not want to work out even though your muscles themselves are capable of it.
If you do try to work out, you may feel slightly off balanced, and you will also find that your strength is low or you are fatiguing earlier than normal even if you haven't worked that particular muscle group for the 48 hour time period.
CNS fatigue takes longer to recover from than muscle recovery.
Another one of the main overtraining symptoms is muscle fatigue.
This is when the muscles are not able to continue working out even though you are willing to work out.
The most common practice is to allow at least 48 hours of rest for this repair to take place.
By giving your body 48 hours, you can help ensure that your muscles are fully rebuilt so you aren't just digging yourself further into an exhaustion hole by working it too frequently.
Even though it may seem that you would know when you are suffering from overtraining symptoms, it is not always easy to tell what is happening.
Some people, when noticing their reps and sets dropping, just decide to push harder and get through it when in fact they should be taking some time off and allowing their body to rest.
Some overtraining symptoms include hyperexcitability, restlessness, and an inability to focus, even while at rest or on your day off.
Rest is generally hard to get which leads to sleepless nights.
The recovery process slows, and the resting heart rate remains elevated.
Essentially, overtraining is the body's way of reacting to a chronically stressful situation by heightening the sympathetic stress system's level of activity.
In addition to these symptoms, people who are overtrained will find that they lack an appetite and have decreased motor coordination.
If you suspect that you are overtraining, the first thing you should do is allow yourself a substantial period of time to rest.
During this time, your body is going to need to recover from the stress that it has been subjected to.
If you feel that your overtraining is due to muscle fatigue, then you will need to take at least 48 hours to recuperate.
If you believe that you are suffering from CNS fatigue, then the amount of time needed to recover from this will be substantially longer, but there is no exact set time period for recovery.
You will also need to ensure that you are hydrating yourself adequately during this period.
Eat plenty of fruits and vegetables and drink lots of water.
In conclusion, after assessing your workout progress, if you have not been able to lift the regular amount of weight that you usually would, have been experiencing sleepless nights, have a decreased desire to go to the gym, or have an inability to focus, you may be overtraining.
If you feel that you are experiencing many of the overtraining symptoms listed above, you should take some time to rest and recuperate before attempting to resume your normal workout regimen.
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