FITNESS & BEAUTY · JUNE 2018
01
NOT SEEING PROGRESS . Have you put in the effort , but don ’ t see the results ? That could be overtraining . Muscles need time to recover .
04 TIRED .
YOU ’ RE ALWAYS
Depression , fatigue , and mood swings are good indicators that you ’ ve overtrained .
OVERTRAINING :
6 SIGNS YOUR BODY
DESPERATELY NEEDS A BREAK FROM THE GYM
Overtraining happens to everyone . Last week , you hit your personal record on the bench , but then it all came crashing down . Suddenly , your grip strength was terrible , and your elbows ached .
CAN YOU GUESS WHAT HAPPENED ?
You over-trained . So , now what ? First , you must understand what happened . “ Tiny tears form in the muscles that help them grow bigger and stronger as they heal ,” says Tommy Boone , Ph . D ., a board-certified exercise physiologist . “ Soreness only means there are changes occurring in those muscles ,” says Boone , “ and typically lasts a couple of days .”
You can cause more harm if you don ’ t give yourself enough time to recover . The Center of Disease Control and Prevention says exercise doesn ’ t just stimulate muscle growth ; it improves your mental health , mood , digestion , hormones , and much more . Before injury strikes , learn the signs that you might need to take a break :
02
SUDDEN CHANGES IN APPETITE . A decrease in hunger is a common over-training symptom that ’ s often overlooked . Over-training can cause an uptick in norepinephrine and epinephrine . This can inhibit your appetite .
03 Everyone
EVERYTHING HURTS .
experiences aches and pains but lifting through the pain is a recipe for disaster . Muscle soreness after a challenging workout is expected , especially after switching your fitness routine . According to Livestrong , you should give your muscles a day or two to recover in between training sessions .
05 Is your
DECREASED MOTIVATION .
body crying for rest ? If you suddenly have zero motivation , you may need a break . Rather than going through the motions , save yourself the risk and take a week off . Spend the week focusing on your diet or catching up on sleep .
06
YOU ’ RE GETTING SICK . There are many ways to screw with your immune system . Lack of vitamin D , high stress levels , poor sleeping habits , eating too much sugar are among the many ways . But if none of these seem relevant , it could mean you ’ ve overtrained .
By Tobiasz Wolff
28 HEALTHY MAGAZINE