I have been training for many years and strived to become a better athlete. During periods I have spent many hours in the running shoes and at the training center.
Sometimes it has also got out of hand. I have had a hard time sleeping. I have felt tired. I have had a higher resting heart rate. This has been a sign of overtime.
I remember especially when I was younger. I just started weight training. I just wanted to be strong and start lifting weights. Without wondering what to eat and how to rest between the exercises.
The consequence was that I became dizzy and had no control over my limbs. I could not control my arms or legs.
When I was a soldier, I also trained for many hours. But did not show how to eat. I could sleep 10-11 hours and still be so tired that I fell asleep over the lessons. When I started taking a protein supplement, change everything. I got healthy and I became much stronger and faster.
Today, it is important for me to get enough protein in my daily life.
My three signs of overtraining
- Restless night’s sleep
- Elevated resting heart rate
- Fatigue and sore muscles
My three recommendations against overtraining
- Sleep at least 8 hours each night
- Get enough protein. Possibly. as supplements
- Take a break from the workout once in a while
By Ander Nedergaard
“Overtraining. What’s wrong with that? This systematic review article reviews research on overtraining and how it affects hormone levels. Both basal levels, the levels that can be stimulated with exercise and pharmacological.
Overtrain syndrome is a fun size. In my optics they are a part of stress syndromes in general. When people tighten the screw too much in one way or another, the body reacts by reducing the ability to perform the stimulus we have made too much of. Overtrain training on circuit training results in reduced pulse reserve (higher rest and lower max) pulse, strength training wrestling results in weakened strength (particularly explosive strength) and “overtime” in information heavy industry, resulting in poorer memory and impaired ability to multitask.
But what happens to hormone levels? It is often talked about cortisol and adrenaline as the primary culprits, but the summary article clearly shows that overtrophy syndromes are more characterized by the endocrine system being poorer to respond to stimuli than by cortisol, for example. systematically up-regulated.
Additionally, it is exciting that the apparent motion-specific performance decline you can see by overtraining in certain exercises consists (it is not as if the muscles become smaller). There has been a downregulation of beta receptors in the muscles, which indicates that the muscles are inferior to responding to signals from the sympathetic nervous system (you know, the part of the “giant or flown” reflexes). I am also aware of the only example of measurable peripheral offenders. “