Overtraining Symptoms and How to Treat It
For an experienced athlete, improving fitness and body shape requires more than just a routine exercise. However, excessive exercise can lead to negative conditions that affect the body and mind.
Overtraining which causes chronic fatigue occurs when the intensity, frequency or duration of exercise is excessive. Under these conditions, exercise can bring negative effects on the body.
Here is a list of overtraining symptoms according to SheKnows:
1. Chronic Fatigue
2. Increased incidence of injuries
3. Moodiness and irritability
5. Appetite disturbance
7. Changes in body weight
8. More vulnerable to disease
11. Decline in exercise performance
If you experience two or more of the symptoms above, then you need to reset your exercise schedule.
Here are some ways to overcome and cure overtraining:
1. Prevention first
Overcome the symptoms and immediately reset your exercise schedule. Reduce the frequency of exercise, for example two times a week. This will maintain your fitness level and give you a chance to recover.
2. Time to rest
The best treatment for overtraining is rest and recovery. Consistently, do a minimum of seven hours of sleep every night.
3. ‘Fuel’ quality for the body
Time and composition of foods is very important to prevent overtraining and for recovery. Eating foods that consist of protein and carbohydrate. Eat two hours before exercise, because it is more suitable for energy storage in the first 30 minutes after exercise.
4. Stay hydrated
The body will function best when fully hydrated, drink at least 2 liters of water a day.