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Recognition of Overtraining Symptoms
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Decline in training capacity or hitting a plateau
Reassess training program and goals with a coach or trainer
Disturbed sleep patterns
Establish a consistent sleep routine and practice good sleep hygiene
Increased susceptibility to infections
Strengthen the immune system through proper nutrition and hygiene
Loss of appetite or altered eating patterns
Ensure a diet that provides sufficient energy and nutrients
Elevated resting heart rate
Monitor heart rate and scale back training intensity
Prolonged recovery times
Adjust training intensity and volume, focus on quality over quantity
Feelings of burnout or lack of motivation
Set realistic goals and give yourself permission to take breaks
Decreased performance and endurance
Periodize training and include deload phases
Constant fatigue
Balance exercise with adequate sleep and relaxation techniques
Mood changes and irritability
Incorporate stress management and mental wellness practices
Persistent muscle soreness
Incorporate adequate rest and recovery time
Increased rate of overuse injuries
Cross-train and diversify workout routines to distribute stress
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