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00:09Alright, today we are going to talk about 13 Signs of Overtraining You Shouldn't Ignore.
00:14Overtraining happens when you exercise without giving your body enough time to recover.
00:19This can harm your health and slow down your progress.
00:21To avoid overtraining, work within your limits, give yourself recovery time,
00:25and fuel your workouts properly.
00:27Here's a guide to the signs of overtraining and how to prevent, treat, and recover from it.
00:321. Not eating enough.
00:33Intense training and cutting calories can lead to nutritional deficiencies and health issues.
00:38Make sure to eat enough to fuel your workouts.
00:412. Soreness, strain, and pain.
00:43Pushing too hard can cause muscle strain, soreness, and injuries.
00:47Listen to your body to avoid overdoing it.
00:493. Overuse injuries.
00:51Activities like running can cause injuries such as shin splints and stress fractures.
00:554. Fatigue.
00:57Feeling tired after exercise is normal, but constant fatigue means your body isn't recovering.
01:025. Reduced appetite and weight loss.
01:04Hormonal imbalances from overtraining can decrease appetite and cause weight loss.
01:086. Liritability and agitation.
01:10Overtraining can affect stress hormones, leading to mood changes and mental fog.
01:15Balance your workouts with relaxation.
01:177. Persistent injuries or muscle pain.
01:19Long-lasting soreness and injuries are signs of overtraining.
01:228. Decline in performance.
01:24Overtraining can lead to a plateau or decline in your performance.
01:28Give your body time to recover and regain strength.
01:309. Workouts feel more challenging.
01:32If your usual workouts feel harder, it might be a sign of overtraining.
01:36Pay attention to your body's feedback,
01:38such as high heart rate whether you are resting or working out.
01:4110. Disturbed sleep.
01:43Imbalanced stress hormones can disrupt sleep and lead to chronic fatigue.
01:46Prioritize rest to help your body rest, repair, and restore itself.
01:5011. Decreased immunity or illness.
01:53Feeling run down and getting sick more often can be signs of overtraining.
01:5712. Weight gain.
01:58Overtraining can lead to low testosterone levels and high levels of cortisol,
02:01causing weight gain and muscle loss.
02:0413. Loss of motivation.
02:06Feeling unmotivated can stem from physical or mental exhaustion.
02:09Take a break and make positive changes to reignite your passion.
02:12If you have injuries or feel burned out,
02:14take a break from intense workouts and focus on healing.
02:17Consider professional or self-massage, hot and cold therapy, and gentle exercise.
02:22Recovery times vary, but improvements can be seen after two weeks.
02:26Schedule rest days, include low-impact activities,
02:28and balance your diet and stress levels.
02:31Consult a doctor if injuries worsen or you have persistent pain,
02:34they can help create a balanced training program.
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