The signs of over-training
- Your joints, bones, or limbs hurt.
- You become sick easier and more often
- You fail to complete you normal routine because of a lack of energy or physical power.
- You have troubles sleeping or never seem to get enough sleep.
- You have soreness in your muscles that last much longer or get muscle cramps very often.
- You’re becoming less lean despites work-out more.
If you suspect you are overtraining, start with the following:
- Get some Rest to fully recover: Reduce or stop exercise and allow yourself a few days of rest.
- Keep Hydrated: Drink plenty of fluids and alter your diet if necessary.
- Sports Massage: This may help relax you mentally and physically.
- Warm up before your workout. Proper warm-up can help prevent injuries.
- Fuel up after exercise. Your body needs energy to recover and that comes from food. A combination of protein, carbohydrates and fat will give your body the energy it needs.
- Stretch after you work-out to prevent cramps and muscle soreness.