If you have this situation, you have entered a state of excessive exercise. Overtraining is a pathological condition. In this state, the body has been overtrained, and at the same time it has not received enough nutrition, sleep and rest, so it is difficult to recover from fatigue. When overtraining happens, the two signs that are easy to judge are the unexplained decline of physical fitness level and long-term fatigue.
Short-term overtraining can be solved by a few days' rest, while long-term overtraining is relatively difficult to recover quickly, and it is impossible to engage in previous high-intensity training without a few weeks or months' rest.
In fact, overtraining is gradually formed. First of all, the body will send out early warning signals first, but most people don't pay attention to it; Then, a series of symptoms that have a profound impact on the body gradually appear. Let's look at some common signs of overtraining. You might as well check whether you have these conditions. As long as there are a few, it can be judged as overtraining, and it is not necessary to have them all.
Signs of overtraining:
1. Feel tired and weak in sunny days;
2. Become uninterested in fitness or daily activities;
3. Sleep loses its regularity, such as easy to wake up after sleep and shallow sleep;
4. The mood becomes irritable or depressed;
5. Decreased immune function and frequent colds;
6. loss of appetite;
7. The fitness level has declined;
8. It is difficult to recover after being injured for a long time;
9. The pulse beats faster at rest;
10. Unexplained nausea and vomiting;
1 1. Weight fluctuates up and down;
12. Women have amenorrhea;
13. My muscles are sore and I don't want to move.
Symptomatic treatment: If you suspect that you exercise excessively, take the following measures to prevent it:
1) rest for a week, but the diet remains the same;
2) Take the intermittent cycle exercise method, that is, rest for one week every 8- 12 weeks of exercise, and so on;
3) Keep a good record of sports, not only the sports content at that time, but also the changes of physical fitness level during the exercise; 4) In the process of weekly exercise, reduce the exercise intensity for a few days, and don't always train at the exercise intensity of 100%;
5) When you resume exercise after a week's rest, gradually increase the exercise load and intensity. Don't start exercising with the same intensity as before, because you may return to the old road of excessive exercise;
6) Be sure to have a rest on days when you are not engaged in sports;
7) Try to massage regularly.
Pay close attention to the signals sent by your body, which is very important for your physical and mental health. Generally speaking, with the continuous improvement of fitness level, the intensity of exercise will gradually increase. In this process, paying close attention to the signals of excessive exercise and correcting them in time will make you better and better on the road of fitness and health.