Having a goal or purpose, in addition to an execution strategy, are fundamental steps to achieve anything we set out to do, but the key ingredients of everything are perseverance and dedication. With exercise it is the same. If you are not constant exercising, you will never achieve your goals. However, when we overdo the idea that the more we train, the better results we will have, and we no longer care about rest and recovery, it is very easy for us to overtrain.

Overtraining can be avoided with a training plan that includes days of rest and active recovery, as well as proper nutrition and a good night’s sleep.

If you have not done any of the above and have one or more of the following symptoms, it is very likely that you are suffering from overtraining.

  1. Fast heartbeat even at rest. It is the most common sign and the one that warns you that it is time to rest. If you wake up in the morning and feel your pulse is racing or, on the contrary, slower than normal, you should take a few days off and if it does not recover, then it is recommended that you visit your doctor.
  2. Muscle pains. The pain in the muscles after an intense training is normal (if you asked your body a little more), but if it has been several days or weeks and the pain does not decrease, you should analyze if it is because you are training more than what that your body can or if you are training incorrectly.
  3. Joint pains A knee, ankle, shoulder pain, etc., when you exercise or after training is not normal. As with muscle pain, joint pain can be due to strenuous work or poor performance.
  4. Fatigue. If you feel tired, fatigued and without energy, you are surely overtrained. Exercising consistently and without excess should provide you with energy, not the other way around.
  5. Insomnia. Despite the fact that you lead a very fast pace of life, can you not sleep? Insomnia is another clear sign of exhaustion from excessive exercise. For your body to repair itself, you need to sleep well, but if you are overtrained, you will not be able to sleep.
  6. Thirst excessively. When we exercise, we need to consume more water, but if you are consuming it and you are still thirsty, it can be another sign of overtraining. Stay hydrated at all times and also try to consume a mineral lemonade (water with Himalayan salt, lemon and apple cider vinegar).

Remember that rest is equal to or more important than training. If you want to obtain excellent long-term results, don’t forget to include in your training program the days when you will have an active rest.


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