Whether your performance has plateaued or you’re constantly run-down, Recov 180 can fight symptoms of overtraining.
Overtraining syndrome is a condition when exercise intensity and volume surpass the body’s ability to effectively recover. This is just as detrimental to health as it is to performance.
It is commonly known that bodybuilders and heavy weightlifters are likely to suffer from overtraining. Although, anyone training in any sport, such as runners and pole vaulters can suffer symptoms. It doesn’t matter what level you are or how experienced you are, anyone is subject to overtraining if their body doesn’t recover fully.
The more the body is worked, the harder it is to get the body back to normal levels. Therefore, finding early symptoms are so important for health and performance. Below is a list of symptoms caused by overtraining and how you can actively avoid these issues.
Signs and Symptoms:
1. Constant Fatigue
Feelings of tiredness and sluggishness are common, but when these feelings occur for an extended period of time, overtraining may be the cause. Keep pushing through the fatigue and continue to overtrain and you may experience symptoms similar to chronic fatigue. It can take weeks or even months to get rid of the symptoms, so early acknowledgment is the key.
2. Performance Plateau or Drop
A common symptom of overtraining is lack of improvement. If you’re continuously training and increasing intensity and volume but failing to improve performance, then take a look at your recovery.
3. Increased Likelihood of Injury
Overtraining causes excessive strain on muscles and joints. It takes a toll on the body and its systems. The body finds it difficult to repair itself post workout, increasing the likelihood of injury.
4. Increased Sickness
Overtraining takes a toll to the immune system. When the body is overtrained it is in a continual catabolic state, which increases chances of falling ill.
5. Increased Heart Rate
Overtraining causes the sympathetic nervous system to overwork. This autonomic nervous system is often called the fight or flight response. This response releases adrenalin and raises the heart rate.
A good way to check if your body is suffering from overtraining is to check your heart rate as soon as you wake up. Count how many beats per minute daily and see if there is an irregular pattern occurring.
1. Training Diary
Keeping a training diary is one of the best things you can do to increase performance and stop overtraining. Writing down you’re training regime with intensity levels, recovery, nutrition, resting heart rate and how you feel both mentally and physically gives you a great understanding of the body and performance.
2. Take Time Off
Overtraining is a result of the body not being able to recover fully between sessions. By taking some time off training, the body can recover back to its normal levels.
Consider taking a week off training. This will allow the mind and body to rejuvenate. When you start training again, you’ll feel more motivated and energised.
3. Taper Down Week
A great way to recover from overtraining without taking time off is to taper down. Try decreasing volume and intensity significantly for a week. This will keep the muscles active whilst not putting too much strain on the body.
Ensure the body is getting enough calories, vitamins, and minerals. When you find yourself losing too much weight, increase your daily calories. If you find yourself tired and lethargic and you’re eating a lot of ‘junk food’, add a wider variety of fruits and vegetables into your diet.
5. Contrast Hydrotherapy
Contrast hydrotherapy consists of submerging the body in hot water followed by cold water repeatedly. The hot water causes vasodilation and the cold water causes vasoconstriction. Basically, the changes in temperature alternate the blood flow from the internal organs to the extremities.
This may reduce swelling, inflammation, improve blood circulation, improve sleep and reduce symptoms of depression.
6. Recov 180
Recov 180 is a powerful dietary protein supplement that works on a cellular level. It contains all 20 amino acids in a pre-digested form. Meaning absorbance rate in Recov 180 is within 15 – 25 minutes which is faster than any other supplement. Recov 180 has more recovery benefits than any other amino acid supplement out including BCAA’s because of its amino acid profile. For more information, click ‘HERE‘.
It is often hard to anticipate overtraining, especially when you are training at such a high level of intensity. Focus on preventing overtraining before any signs of symptoms. This is easily done through planned rest days and proper nutrition.