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Overtraining Syndrome
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Flashcards
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Persistent muscle soreness
Persistent muscle soreness is a sign of insufficient recovery. To avoid it, ensure adequate rest and recovery time between intense workouts.
Excessive fatigue
Excessive fatigue arises from the body's extended deficit in recovering from training stress. Scheduling rest days and managing training intensity are key to avoidance.
Appetite loss
Overtraining can lead to a reduced appetite, potentially impacting nutritional intake. Monitor your eating habits and ensure you meet your caloric needs.
Elevated resting heart rate
An increased resting heart rate can indicate a lack of recovery and the need for rest. Monitor your heart rate daily to avoid overtraining.
Irritability and moodiness
Mood disturbances such as irritability can result from hormonal imbalances due to overtraining. Engaging in stress-relieving activities and ensuring work-life balance are essential.
Increased perceived effort during workouts
If standard workouts feel more difficult, it could signal overtraining. Listen to your body and consider reducing the intensity or volume of training.
Decreased immunity
Overtraining can suppress the immune system, leading to increased susceptibility to infections. Maintain a balanced diet rich in nutrients and give the body time to recover.
Insomnia or restless sleep
Overtraining can lead to difficulty in sleeping or restless sleep patterns. Creating a calming pre-sleep routine and managing stress can help restore healthy sleep.
Loss of motivation
A lack of enthusiasm for training may indicate overtraining. Setting realistic goals and mixing up routines can prevent burnout.
Decreased performance
An unexplained decrease in athletic performance can be a sign of overtraining. Allow adequate recovery and periodize training intensity to avoid performance drops.
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