Signs of Overtraining

A little exercise is good for you, so more must be better, right?

Well, sometimes. And sometimes, more is just that. More.

Individuals suffering from overtraining risk more than poor performance; they also risk their health.

If you recognize the following symptoms in yourself—or in a friend—talk to a trainer for help.

1. DECREASED PERFORMANCE

Slower reaction times, reduced speeds and lowered endurance are all common signs of overtraining.

2. AGITATION, MOODINESS, IRRATABILITY, OR LACK OF CONCENTRATION

Too much exercise and too little rest can wreak havoc on the hormones, cause mood swings and create an inability to concentrate.

3. EXCESSIVE FATIGUE AND MALAISE

A body that never has a chance to recover from a previous workout will continue to feel more and more fatigued. Some people describe this as "heavy legs."

4. INCREASED PERCEIVED EFFORT DURING NORMAL WORKOUTS

Overtraining takes its toll on the body, and workouts that were once a breeze can begin to feel like a grind.

5. CHRONIC OR NAGGING MUSCLE ACHES OR JOINT PAIN

Overused muscles and joints can cause constant aches, which may go unnoticed until the body is given proper rest.

6. MORE FREQUENT ILLNESSES AND UPPER RESPIRATORY INFECTIONS

Too much exercise taxes all of the body's systems and makes it more difficult to ward off infections.

7. INSOMNIA OR RESTLESS SLEEP

During sleep the body has time to rest and repair itself. An overtrained body, however, is sometimes unable to slow down and completely relax, making it difficult to recover between workouts.

8. LOSS OF APPETITE

Overtraining can cause an increase in hormones such as epinephrine and norepinephrine that tend to inhibit appetite. The physical exhaustion and anxiety that often occur with overtraining can also have the same effect.

9. CHRONICALLY ELEVATED HEART RATE AT REST AND DURING EXERCISE

A clear sign of an overworked heart muscle is a chronically elevated heart rate. Also, people who overtrain will often find that it takes longer for their heart rate to return to normal after a workout.

10. MENSTRUAL CYCLE DISTURBANCES IN WOMEN

Exercising excessively and not consuming enough calories may disrupt a woman's menstrual cycle. While some may experience irregular periods, other will stop menstruating altogether.