Many believe that regular workout routines are supposed to increase our muscle mass and decrease our body fat, but in fact overdoing your workouts can essentially lead to reduced strength and increased body fat. This is your body’s way of pleading for a break and some time to recuperate from the stress overload. To recover from tough workouts make sure to get at least eight hours of sleep for your body to repair tiny muscle tears, and build new muscle. Obtaining daily nutritional needs is also very important for your health and bodily functions. Consider consuming lean protein such as fish, skinless chicken breast, and tofu. Also have whole grains and plenty of fruits and vegetables on a daily basis.
Other ways your body will let you know if you are experiencing exercise burnout include:
-A decrease in performance levels during endurance activities such as running, swimming and cycling.
-A decline in motivation or pleasure of the activity.
-When overstressed physically, you may begin to feel depressed, angry, confused, anxiety, and irritability.
-If you are experiencing persistent muscle soreness that lasts for hours or days after your workout.
-If you notice an increase in your normal resting heart rate. For example, from 50 beats per minute to 65 beats per minute.
-You may also experience disrupted sleep patterns such as insomnia, making you restless and not able to fall asleep.
-You may also experience a decrease in appetite in the middle to later stages of overtraining, in addition, to feeling fatigued and a lack of motivation. This happens as your body slows down bodily processes such as metabolism, while the body tries to force a reduction in its workload.
-Prolonged over training can take you weeks or months to recover from. It can also weaken your immune system, leading to inflammation, and injury.