Q: I work out a lot. How can I tell if I am over-trained?
A: Over-training is a common problem in strength training. It occurs when the volume and intensity of exercise exceeds an individual’s capacity to recover. The individual stops making progress and can even begin to lose strength and fitness. The rest period after training is a very important part of the growing/recovery process, which takes at least 36 hours to complete. If the amount of training continues to exceed the rest period, the individual’s performance will plateau and decline.
The following are signs of overtraining: Persistent muscle soreness, elevated resting heart rate, increased susceptibility to infections, increased incidence of injuries, irritability, depression, loss of motivation, insomnia, decreased appetite, weight loss.
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