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7 Hidden Signs of Overtraining

How to Know When to Lay Off the Exercise


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  • Great information
  • It is good to read the signs, because I can go to the extreme sometimes.
  • I experience many of these the first week or two back from a long exercise layoff.
  • I can recall YEARS ago (actually it was the early 90's) taking karate and having to train at a different dojo as mine closed for the summer and having to do pushups with our feet elevated on a bench . I can still recall how my triceps felt the day after- not sure if I tore them BUT they were really sore.
    One sign not mentioned - and one I would never have thought possible - is getting bruises on the outside of your body from over-working muscles. At least that is what I believe happened after I had to miss my weekly Pilates class for nearly 3 months and then went back. My abs/obliques were so sore for the next few days... but then I noticed I had large black and blue marks in that area near the bottom of my ribs on both sides. Has anyone else ever experience this?
  • This article is just what I needed this morning as I drug myself out of bed. I felt guilty because I just couldn't summon enough energy to take my morning walk. Now I know my body is telling me I need a break so I don't have any reason to feel guilty. I can get back to it when my body feels energy again. Sometimes I have a tendency to just keep pushing my body even though it says no.
  • I've noticed when I have overtrained, I feel listless. I discovered an app for the iPhone that tracks heart rate variability and makes a recommendation on whether the user should consider reducing training load that day.

    Each morning, I use the app to take a measurement. After 4 days, a baseline is calculated. The baseline adjusts with additional measurements.

    I am just a user, not affiliated with the folks who own the app. If you're looking for help, the app is HRV4Training. I don't understand the science behind it. I can say that the days I feel weary, the app usually suggests a lighter workout or rest day.

    The app could be handy for those who are data junkies.
  • that why my legs were super heavy on the track. They just had ENOUGH! I better take a rest. Whoaa
  • thanks for the article ill take today off. see if that will help
    Hey Jennipher, we love this article! We just wrote a similar one on overtraining and would love if you checked it out. You can find the article here:
    Yeah, I know all about this, just finished a workout that wouldn't normally be that hard and left the gym totally deflated and wanting to go to bed! Time to take a week off training I think.
    Great article. The last 2 months I have had trouble getting motivated to workout, but I made myself do it. About half hour after finishing, I'd feel exhausted, yet couldn't sleep.
    I also found it wasn't helping with stress and I was short fused. I thought it was just summer holiday stress & weight gain.
    A few days ago, my body just gave up and my sciatica got inflammed and now I'm probably unable to workout for the next month. I am usually good at listening to my body and what it needs, but I ignored the signs this time and am now paying for it.
  • This totally happened to me. It derailed months worth of work. My body got tired of fighting me and just shut down. Over doing it can really screw up your goals.
  • Good info. Thanks

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