Overtraining, also known as "burnout," is a state of physical and mental exhaustion that occurs when an individual exceeds their capacity to recover from exercise or training. Overtraining can occur in any type of exercise, whether it's cardio, strength training, or endurance training.
Some signs that you may be overtraining include:
Decreased performance: If you find that your performance is decreasing even though you're training harder, it could be a sign of overtraining.
Chronic fatigue: Feeling excessively tired, both physically and mentally, even after adequate rest and recovery.
Increased resting heart rate: If your resting heart rate is elevated, it could be a sign of overtraining.
Mood changes: Overtraining can lead to increased irritability, anxiety, and depression.
Insomnia: Difficulty falling asleep or staying asleep can be a sign of overtraining.
If you suspect that you are overtraining, it's important to take a break from exercise to allow your body to recover. This break should be long enough to allow your body to fully recover but short enough to prevent a significant loss of fitness.
During your recovery period, focus on getting plenty of rest, eating a balanced and healthy diet, and engaging in stress-reducing activities like meditation or yoga. It's also important to gradually ease back into your training once you feel fully recovered, to avoid re-injuring yourself or becoming overtrained again.
If you are concerned that you may be overtraining, it's always a good idea to consult with a healthcare professional or a certified personal trainer like myself who can help you design an appropriate exercise program and monitor your progress.