What to do if you are overtrained?

For some reason, many of us tend to think that overtraining syndrome is nothing more than an exaggeration, a chance to hide our own laziness and unwillingness under a serious concept.

It is also believed that if something like this happens, it is only with professional athletes and bodybuilders, however, you should not be so frivolous about this phenomenon. Anyone who goes in for sports can easily over-train.

Practically each of us, finding himself for the first time in the gym or at a fitness workout, experienced easy-to-get injections — around pumped-up and taut torsos, beautiful sports figures.

After such a push and a lot of motivation, you begin to actively engage in, follow diets, constantly visit the gym and increase the load, and now, in the first few months you can clearly see the initial results.

Changes are pleasing to the eye, but time passes, and you feel that something wrong is happening: the body ceases to obey you, your arms drop, the muscles are constantly under stress, and there are continuous problems in your head and only one desire - to go to sleep as soon as possible.

But even in a cozy bed you cannot fall asleep, and in the morning you get up again with a heavy head. The desire to make oneself better once again has disappeared, and all the symptoms of overtraining are on the face. Where does it come from and how to fight it?

Overtraining. What is it?

From a medical point of view, this is nothing more than a failure of the body’s immune system. Sometimes it happens that a person puts on himself increased physical exertion, which his body simply can not cope with: the muscles do not have time to relax, relax and recover, and as a result, a crisis sets in.

By the way, overtraining can be expressed in completely different ways: some people have strong muscle pains, others have apathy and nervous breakdowns, others have infectious or intestinal infections. Overwhelmed and overwhelmed by incomparable loads, the organism lends itself to bacteria and viruses attacking from the outside, which quickly find in it the most vulnerable niche.


The first signs of this phenomenon are global fatigue and apathy. However, do not confuse this with laziness, which is often masked by this syndrome! True overtraining is high blood pressure, aching and heavy muscles in the legs and arms.

If you feel something similar, then, quite probably, it's time to pay attention to the signals of your own body. Then they can progress: you notice that with difficulty concentrating on doing one task or exercise, you no longer enjoy the pleasure of training, which has now become exhausting and hard work. So, the main symptoms of overtraining:

  • The strengthened pulse even in a condition of rather rest, an elevated pressure;
  • Sharp or gradual weight loss;
  • General weakness of the body, nausea and a tendency to catarrhal diseases;
  • Lack of concentration, constant irritation, nervous instability, fatigue;
  • Constantly there is a desire to stop playing sports, skip a workout or reduce the load;
  • After the usual exercises, the body needs more strength to recover, there is severe muscle fatigue.

If you experience at least some of the described conditions, then it is quite possible that at the moment you really should postpone going to the gym and start restoring the body.

The consequences of ignoring the overtraining syndrome are very unpleasant: overstressed muscles will not continue to grow, further sporting achievements will come to naught, and a nervous breakdown is only a small part of all subsequent ailments. So, how to help yourself in this situation?


First you have to understand - at the moment the body and body need rest, and this means that physical activity is contraindicated. If you feel severe pain or heaviness in the muscles, then the following techniques can help:

  • hot bath with sea salt and oils;
  • doing light workouts and stretch marks, aerobic exercises;
  • Massage the most painful muscle groups.

The most important treatment in this situation is a full sleep, which should begin at 23.00 and be at least eight hours a day. Get up, preferably without an alarm clock, and at the request of your internal biological clock.

They say that the body itself knows and gives a signal when it has completely slept, and your main task during the rehabilitation period is, as it should, to take a break from various systems and rules, to wake up refreshed and full of energy.

One more thing to remember is the suspension of training - this does not mean that you need to lose weight from all diets and rules of healthy nutrition, just the same it will help your body to return to the usual rut.

This means that it is not recommended to eat enough at night, avoid junk food - pizza, hamburgers, fast foods, excessive amounts of sweet and flour - is prohibited. By the way, during the rehabilitation period it is recommended to visit an immunologist who may prescribe a course of necessary vitamins.

Resume training should be gradually, only after you feel a surge of energy. Before you increase the load, be sure to consult with the trainer and your doctor.

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