Sport makes life fun and enjoyable. You exercise regularly, become strong, confident and compare favorably with your peers in terms of body beauty. And what if recently the state of health somehow does not correspond to the high ideals of a healthy lifestyle. Now a runny nose, then a cold, then joint pain, then insomnia. Check yourself for signs of over-exercising to make your exercise effective and healthy, and to heal your ailments.
It is necessary
Stopwatch, clock, training diary for the last month, kitchen scale, food calorie table
Instructions
Step 1
Analyze your training plan. If you do every day, 2 times a day, or combine different sports in one training cycle, and work for the result, you are at risk. The American College of Sports Medicine standard does not include strength training for more than 4 hours a week and cardio training for more than 200 minutes. Are you gaining more? It may be worth reducing the load.
Step 2
Measure your heart rate at rest in the morning. If it is about 10 percent higher than the norm for your age, you may be overtraining. An increase in body temperature, a decrease or, conversely, an unhealthy increase in appetite are also signs that training is more likely to harm you than to benefit you.
Step 3
Analyze your nutrition. If you are on a weight loss diet and exercise every day, it is inappropriate to set a high calorie deficit, and even more so, diets from the Internet or books. Your diet should "stretch" for the body's daily energy requirement, or be 10% "lighter". The risk of overtraining increases and those who do not eat enough protein for an athlete (2 g per 1 kg of body weight or more in strength sports), neglect vitamins, and include unhealthy foods in their diet. Use rehabilitation techniques - massage, sauna, hydrotherapy.
