Are you sabotaging your gains? When you train too much and overlook recovery, the answer is yes. Watch for these signs.
If you’re logging five hours of day. gym time every week, you probably aren’t at risk of overtraining. However, too many HIITOpens sessions or three-hour lifts can take a toll on your body. If you’re on the fence about whether you’re working out too much, ask yourself if you experience any of these common signs of overtraining.
If so, your body might be in a catabolic state, meaning it’s starting to consume its own muscle for protein. “Being in a catabolic state naturally causes dehydration,” says personal trainer and nutrition expert Jay Cardiel. The solution: Drink more water, get more sleep.
2)You cannot sleep
Sleepless nights could mean that your nervous system or hormonal system is overloaded, says trainer Mike Duffy. Aim to sleep during the key window from 10 p.m. to 2 a.m., says Duffy. This is the period of your sleeping pattern when physical restoration occurs. If you’re really suffering, take the week off.
3)Heart rate is altered
According to strength coach Dan Trink, a drastically altered heart rate means your body is trying to adjust to your demands. To monitor it, simply check your pulse before you get out of bed. If your resting heart rate is unusually high or low, you should talk to a doctor.
4)You’re always sore
If you’re still sore after 72 hours, get some rest. Prolonged soreness means your muscles aren’t recovering well, which negatively impacts muscle building.
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