Hit a fitness plateau? You could be a coach

<p clbad = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Women's health"data-reactid =" 22 "> Women's health

If you like to sweat or have already trained for a big race or competition, you should probably think about overtraining and how to avoid it.

<p clbad = "web-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Overtraining occurs essentially when you start to see a decrease in workout or healthy because you train too much and you do not recover enough. "The workout stresses the body and deflates the muscles. It's actually in recovery that we become stronger and more fit as our body repairs and rebuilds our muscles "says Rachel Cosgrove, CSCS and co-owner of Fitness Results in Newhall, California. "So, if you break down your body and start rebuilding, but you train again right away, you never reach the point where you recover completely and you gain strength." "" Data-reactid = "24"> Overtraining is essential when you start to see a decrease in your physical performance or your health because you train too much and do not recover enough. "The workout creates stress for the body and reduces the muscles – it's actually in the recovery that we get stronger and more fit." The body repairs and rebuilds our muscles, "says Rachel Cosgrove, CSCS and co-owner of Results Fitness in Newhall, Calif. "So if your body breaks down and it starts to rebuild itself, you train immediately to the point where you recover completely and gain strength."

Well, but it is not always easy to prioritize recovery, especially when one is conditioned to think that the more one does, the more when it comes to exercise. And it can be difficult to see that you are overtraining until something serious, such as a chronic injury, occurs. So, what should you look for? Here you must know the seven signs of overtraining.

Symptoms of overtraining

1. You have reached a plateau or are weakening-So it seems to you that you have put a lot of work, but that you have stopped seeing (or have never started to see) no results – you can not lift more or heavier and your stamina and endurance are not enough. improving, for example, this could be a sign of overtraining, says Cosgrove.
2. Your mood is everywhereDo you feel super stressed, overwhelmed, depressed, sad, depressed or anxious? This could be a symptom of overtraining. As your body is breaking down, your hormonal balance and mental health can also start to take a toll, notes Cosgrove.
3. Your sleep is tasteless-Hormonal changes, badociated with extreme pain, can make it difficult to get the seven hours and more zzz you need to properly recover from exercise, says Cosgrove. Fatigue is another common side effect. This low energy comes from high levels of cortisol (the stress hormone).
4. You catch all coldsOvertraining often compromises your immune system, increasing the risk of getting sick every time you have a virus, says Cosgrove. Getting trained to treat these diseases can make matters worse. Repeat after me: days of rest.
5. You are much more painful than usual or an old wound is coming on– Exercise causes inflammation, and when there is no recovery period to be reduced, pain, dull pain and injury are much more likely, says Cosgrove.
6. You lose your rules– Extreme weight loss and hormonal changes can interrupt your menstrual cycle, says Cosgrove, which is a sure sign that you're overtraining and need to relax.
7. You lose muscle mbad-Check with your gym if you can monitor your body composition to see if you are losing fat or muscle. If it's muscle mbad, you're probably overtraining and not giving yourself enough fuel to recover after workouts, says Cosgrove.

So what can I do to prevent overtraining?

There are many ways to protect yourself against excesses at the gym. "It all starts with a training program that works on recovery days," says Cosgrove. "Everyone should have a day off, except maybe a light ride."

If your schedule requires you to train hard back to back, Cosgrove says that ideally you should never have more than two days of intensive training as a result. And every four to six weeks of training should be followed by an "unloading phase" during which you lift half of what you normally do or slow down and greatly reduce your typical mileage. These unloading phases serve as weeks of active recovery in your general training, she explains.

<p clbad = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Outside the structure of your training, it is crucial to get the most out of your recovery time between difficult workouts, which means stretching, rolling with foam, icing, eating high protein meals to rebuild muscle tissue, and even meditate to reduce stressexplains Cosgrove. "data-reactid =" 38 "> Apart from the structure of your training, it is essential to make the most of your recovery time between hard training sessions, which means stretching, rolling with foam, ice-cream, eating protein-rich meals to rebuild muscle tissue, and even meditate to reduce stress, says Cosgrove.

<p clbad = "canvas-atom canvas-text Mb (1.0em) Mb (0) – sm Mt (0.8em) – sm" type = "text" content = "Try this active recovery routine to give your muscles a little R & amp; R:"data-reactid =" 39 ">Try this active recovery routine to give your muscles a little relaxation:

"If you are a person who does not sleep much or who already has a lot of stress in your life, you need to focus more on recovery after workout," she says. "Anything that lowers your cortisol levels will benefit you and your body." So yes, looking out and watching Netflix can totally be a useful part of your workout.

If you recognize that you are overtraining, take a few days off to train and focus on quality sleep and the comfort of your body, says Cosgrove. After that, re-examine your fitness routine and plan to add more recovery time or more frequent unloading phases. "If you go back to what you did before, you'll get the same result."

Above all, know that it is acceptable not to waste time working if it has negative effects on your health. "It's important to remember that we are getting results from our recovery," says Cosgrove. "The more you recover, the more you can push hard during your difficult workouts. It's all about quality and quantity. "

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