“Altered resting heart rate is the result of an increased metabolic rate to meet the imposed demand of training,” explains strength coach Dan Trink, C.S.C.S. For many guys, it’s natural to experience a sense of accomplishment following an intense workout. “It’s most likely a result of a combination of nervous system and or hormonal system overload,” says Mike Duffy, a personal trainer and holistic nutrition consultant. Here’s why: Your body might be in a catabolic state, meaning it’s starting to consume its own muscle for protein. eval(ez_write_tag([[250,250],'mensjournal_com-incontent_5','ezslot_5',120,'0','0']));Often have an unquenchable thirst? It’s probably not a bad idea to double-check with a knowledgeable and experienced personal trainer who can quickly help you get your training back on track. But if you’re going longer than that, and training is becoming a borderline addiction even to the point of possible harm—it’s probably time to reassess your goals. If so, you may be overtraining. If this happens to be coinciding with a period of increased gym time, there’s an excellent chance you’re overtraining. You take your workouts seriously. “People who overtrain tend to view exercise as something it’s not—namely, a challenge, a conquest, or a space-filler,” says Lee Boyce, personal trainer and strength coach. To prevent yourself from overtraining, he suggests introducing “forced rest periods into your routine,” as well as “changing training intensities or enjoying active recuperation” sports—something low-intensity and completely different from weights and cardio. Pain in muscles and joints 4. Here’s a list of 12 common symptoms you should constantly look out for. Cardiello explains this feeling is related to the body’s nervous system, since overtraining “affects an athlete’s level of ‘happiness’ to train, depression, insomnia, and irritability.” He also cautions overtraining can be heightened by such things as “lack of proper nutrition (hydration), proper sleep, and personal/work stressors.”eval(ez_write_tag([[468,60],'mensjournal_com-incontent_9','ezslot_7',124,'0','0'])); Has your body stopped changing in spite of your best efforts? Remember: Muscles need a chance to repair, and that’s only possible when your body is given the proper time to rest and recover before being forced into more exercise. That’s not all; you might also suffer from “body image issues” and believe “the more you train, the better you’ll look.” To avoid overtraining, he says, “it’s important to know the real motives behind training.” Set realistic short and long-term goals, create a plan, and stick to it. It’s not unusual to occasionally want to skip a workout. If so, you may be overtraining. But have you ever found yourself placing unreasonable demands on your body to the point of overtraining?eval(ez_write_tag([[250,250],'mensjournal_com-under_first_paragraph','ezslot_4',159,'0','0'])); Rest assured: If you’re logging five hours of hardcore gym time every week, you probably aren’t at risk of overtraining. Washed-out feeling, tired, drained, lack of energy 2. eval(ez_write_tag([[250,250],'mensjournal_com-incontent_6','ezslot_3',121,'0','0']));Can’t sleep even though you’re wiping yourself out at the gym? eval(ez_write_tag([[468,60],'mensjournal_com-under_second_paragraph','ezslot_2',167,'0','0']));Sound familiar? “Being in a catabolic state naturally causes dehydration,” says personal trainer and nutrition expert Jay Cardiello, C.S.C.S. eval(ez_write_tag([[468,60],'mensjournal_com-incontent_7','ezslot_0',122,'0','0']));Has your gym partner been noticeably absent lately? Why? While Trink says overtraining is actually a “pretty rare” occurrence for most guys who train three to five hours per week, he says it’s possible for there to be an “intensification of personality traits” for guys prone to being “aggressive, irritable, or depressed.” However, he cautions that these changes aren’t always the result of overtraining, as there are “other factors that can overly stress the nervous system.” Listen to your body and react accordingly. Focus is critical. Sign up for our newsletter to get the latest adventures, workouts, destinations, and more. Believe it or not, they can help determine if you’re overtraining. sleep” because “this is the part of your sleeping pattern where physical restoration occurs.” He stresses, “your body grows while resting, not training,” and advises people who might be overtraining to “eat a lot of clean food and take a week off training all together.”. Feeling ill isn’t part of a healthy lifestyle. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pinterest (Opens in new window). Not eating enough. This type of extended soreness is a sign your muscles aren’t recovering, which negatively impacts on your muscle-building efforts. Don’t risk possibly entering into a muscle-burning phase. When you experience elevated heart rate at rest, during recovery or while training, the best solution is often rest, especially if … If your resting heart rate is unusually high or low, you should probably talk to a doctor. It’s normal to have sore muscles for a day or two after a workout. Moodiness and irritability 10. For more information please read our, The 8 Best Mattresses to Help Athletes Recover Faster After Workouts, The Best Foam Rollers for Athletic Training and Muscle Recovery, Here's How 'The Rock' Warms Up for Leg Day, The Tools You Need to Perform and Recover Like a Professional Athlete. (“When you go into the gym you have a job to do,” LaCerte says.) Regardless, it’s crucial that you listen to your body and know the signs of overtraining. Loss of enthusiasm fo… If you’re overtraining, Cardiello advises you get rest, and reduce training. Duffy, explains, when you overtrain, your body doesn’t get enough time to recuperate between workouts meaning that at some point you begin “training in a weakened state.” He adds if you do this too often, you likely increase your chance of injuries. Unfortunately, he says sometimes people “bring other stressors into the gym, or it [becomes] social hour” and your gym time expands considerably because “you’re doing a set over here, [then] you’re talking for 12 minutes, then you’re going back and doing another set.” LaCerte indicates that’s counterproductive because “it’s not how the body works when we’re trying to build muscle and lose fat,” and it “can definitely lead to overtraining or ineffective training altogether.”. Are you starting to believe no matter what you drink, you’ll still crave more? But even if you don’t have one of those gadgets, you can simply monitor your morning heart rate the old-fashioned way by measuring before you stand up to get out of bed and begin your day, Trink says. take place in the hearts of athletes that cause certain heart-related health issues Flash Sale: Save 40% Off On Tempur-Toppers At Tempur-Pedic, The Men’s Journal Gift Guide For Gym Fanatics 2020, Improve Your Home Gym With The Help of TRX Training, Get In Shape Before You See Family This Holiday With The Help Of Noom, Men Are Secretly Buying Up This Home Gym Equipment Faster Than Bowflex – Because It Just Works Better, Save 80% On A Brand New Weighted Blanket At Macy’s, Gift Yourself Or A Loved One Some Amazing TRX Workout Equipment, We may use your e-mail address to send you the newsletter and offers that may interest you, on behalf of Men's Journal and its partners. Exercise is typically good for your mental health—but if you’re overtraining, it could have the opposite effect. Have you noticed those heart rate monitors some guys wear at the gym? Depression 11. Headaches 7. to 2a.m. Decrease in training capacity/intensity 9. Signs and symptoms of overtraining. Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. He suggests “to focus more on getting your 10p.m. Getting injured more often? Sudden drop in performance 5. But if you’re still sore past the 72-hour mark, be sure to schedule a break and rest. Decreased immunity(increased number of colds, and sore throats) 8. Instead of going to the gym and possibly risking injury by going through the motions and improperly performing an exercise, Trink recommends “taking a full week off, then reducing training volume when you do return.” He also recommends getting “quality sleep (7-9 hours per night as a generalization), proper nutrition—particularly in the pre- to post-workout window—smart supplementation, and planned deloads.”. These are common warning signs of overtraining syndrome:1 1. He also suggests “adjusting diet, nutritional and supplement intake, and possibly implementing vitamins A and E, as well as glutamine.” And, if you’re an athlete, Cardiello indicates “55-60% of the athletic diet” should come in the form of carbohydrates. 1. “You should be able to get in a gym session—in and out—in 45 to 75 minutes max,” says Muscle Model champion and transformation trainer Micah LaCerte. The solution is simple: Drink plenty of water and get lots of sleep. Insomnia 6. In fact, sometimes it’s your body’s way of telling you your immune system is suffering from overtraining. Amazing Horizon Fitness Black Friday Offers Start Now! “When you’re overtraining, your body is going in the opposite direction of growth, because your muscles are torn and all you’re doing is re-tearing them again,” LaCerte points out.