Do you train too much? Discover the dangers of overtraining
Few habits are healthier than sports. Physical exercise brings multiple benefits, but when we demand more from our body than it can give, excess exercise can be counterproductive. Discover the risks of overtraining, and avoid it!
Sometimes the desire to overcome or the desire to achieve the objectives we have set ourselves as soon as possible can cause us to train without rest and without giving our organism the necessary time for restoration. The dangers of overtraining exist and affect physical and even mental health in many different ways.
What are the risks of overtraining?
From an injury, approximately serious, to suffering from sleep disturbances? Not always and in all circumstances training more days, more hours and more intensity is recommended for an athlete. Actually, the specialists assure that the overtraining diminishes the own performance and makes that your work and care in the gym, running or in bicycle, turns out to be useless and even harmful. If you think you may be exercising too much, look at the dangers of overtraining:
1. Injuries to muscles and joints
Repetitive movements, together with the impact of practicing sports such as running, swimming or tennis, can have negative repercussions on ligaments and tendons. Likewise, muscles, subjected to the tension of incessant contractions and stretching, can suffer injuries of various kinds. Stiffness, contractures, cramps or something worse such as a tear or a rupture of fibers? When the body can’t take it anymore, the bad consequences of overtraining are unpredictable and can mean that, in the end, you can’t train in a good season.
2. Loss of muscle mass
Working hard every day, always and in all circumstances exactly the same muscle groups and at the highest level, can cause just the opposite effect to the one you are looking for. If you want to gain volume and power in biceps, triceps, deltoids? overtraining is a danger you must avoid. Your muscles thrive when they’re resting, not when they’re working. If you do not allow them to recover, you will enter a catabolic phase, that is, without realizing it, you will be destroying that muscular mass that is so hard to develop.
3. Fatigue and exhaustion
The elite athletes who follow a strict planning of the weekly training at the time of exercising know this perfectly well. One of the dangers of overtraining is ending up totally exhausted, with severe exhaustion that is going to require an approximately essential time of restoration from intense training. Fatigue and dizziness can be a warning that you’re overtraining.
4. Hormonal dysfunctions
They are unusual in adults but not in teenagers (especially women) who start in a certain sport and train perhaps with too much impetus to achieve their goals soon. Exercising at an exaggeratedly high pace may end up affecting healthy growth and development.
5. Psychological Disadvantages
To train practically like an obsession, not only means an intense physical wear, but also a sensitive one. The burden and tension to try to prosper, whatever the cost, can lead to inconveniences such as eating disorders, insomnia after training, lack of concentration or motivation, nervousness, irritability? Undoubtedly, negative effects of overtraining that no athlete wants.
Tips for Avoiding Overtraining
If you think you may be over-training and suspect that your body is giving you signals that it is advisable to slow down, take certain easy steps to avoid serious consequences of undesirable over-training:
- Review your training plan, decreasing the time you devote to physical activity. Make it a rule not to train a couple of days in a row. Having the advice of a trainer will do you real good.
- Change your routines. If you want to stay active, try other alternative sports to the one you do frequently and do it at “beginner” intensity.
- Sleeps 8 hours. Sleep is the best way to give your body the rest it needs.
- Singularly watch your diet and confirm that you ingest each and every one of the nutrients required by an athlete.
- At any anomalous symptom: persistent muscular or joint pains, chronic tiredness, lack of hunger, disturbances of the heart rhythm? Naturally, leave sport provisionally and go to the doctor in case the consequences of overtraining are more serious than you thought.