Transform Your Running: AI Coach for Speed Improvement [a22d]

Overtraining is one of the most common problems for fitness enthusiasts, especially beginners. Do you think the higher the intensity and frequency of training, the better the results? Wrong!"More is better" does not fully apply to the fitness field. There is a line between appropriate training and overtraining. If you cross this line, what awaits you is a complete physical collapse. In other words, overtraining is against harmony!

Why do you overtrain?

Overtraining occurs when the intensity or volume of training exceeds the body's ability to recover. The main reasons for overtraining are as follows:

(1)High training frequency(too many training sessions per week), not giving the body enough time to recover.

(2)High training intensity(too long training sessions, too many sets, too much weight, etc.), leading to central nervous system fatigue.

After overtraining, the body's functions will decline comprehensively, including decreased strength, muscle loss, and increased fat. At this time, you need a longer time to reach your goals. For example, other fitness enthusiasts may achieve their goals in two weeks, but you may need 1-2 months. In such cases, some fitness enthusiasts may increase the intensity and volume of training, ultimately leading to a vicious cycle!

What are the symptoms of overtraining?

Here are12typical symptoms of overtraining. If you have3or more of these symptoms, it is very likely that you are overtraining:

(1) Muscle loss, decreased strength

(2) Swollen lymph nodes

(3) Lack of motivation to train

(4) Irritability

(5) Insomnia

(6) Frequent injuries

(7) Frequent colds

(8) Increased heart rate upon waking

(9) Persistent tendinitis

(10) Muscle twitching

(11) Chronic fatigue

(12) Training plateau

How to deal with overtraining?

Once you determine that you are overtraining, you need to immediatelyrest for 1-2 weeks, avoid all training, and pay attention to a reasonable diet. During this time, the body will replenish energy, the nervous system will gradually relax, and return to a normal state. Some fitness enthusiasts may even see an increase in their training levels!

After completely resting for 1-2 weeks, do not immediately engage in high-intensity training. You shouldstart with medium to low intensity and gradually increase your training intensity and volume. In fact, the higher the training level, the more likely you are to overtrain!

How to prevent overtraining?

(1) Always be alert to the signals your body sends. If you feel tired before training, reduce the training intensity and volume.

(2) For most fitness enthusiasts, training 3-5 times a week is enough to stimulate the body.

(3) During the fat loss period, aerobic training should not exceed 60 minutes per session; strength training should not exceed 30 sets per session; the total training time (including strength and aerobic training) should not exceed 90 minutes per session.

(4) Choose at least one day a week for complete relaxation, avoiding any training.

(5) Ensure adequate sleep. If nighttime sleep quality is poor, take a 20-30 minute nap during the day. Napping in a completely relaxed state can quickly boost energy levels.

(6) Maintain a reasonable diet and ensure sufficient nutrient intake.

Training must be reasonable and within your capacity. What suits you is the best. Avoid blindly pursuing intensity and frequency. Step-by-step progression is the key!

*The above content is mainly sourced from "Instinctive Fat Loss"

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