Overtraining + How do you know?

[Alit00]

How do you know enough is enough? Where do u cross the line and realize you are overtraining?

From what i've read overtraining has a lot of pshychological symptoms and Im aware of our beloved friend cortisol, but how do you really know when to take a chill pill or cut back?

I bumped up my intensity at the gym as of late and am training 6 days a week. Im getting about 9 hours of sleep and my nutrition is great. Regular massage is also part of my life and aids faster recovery. The only problem I've encountered is an irregular menstrual cycle--extremely irregular--and no im not prego... Have any ladies encountered this?

[mouth]

well, i can't really comment on your aunt flow...however...haha...from what i understand, as long as you're still making progress and you don't feel "run down" you should be ok.

but, i'm not an expert.

[RaptorMkII]

The best way I know to diagnose over training is with a log book. If your progress stops (for more than 2 weeks) or begins to go backwards, you're most likely over-trained.

The other symptoms run the gamut from feeling "out of it" to headaches, feeling sick, sick more often, more injuries, weak, increased blood pressure/heart rate, persistent DOMS, loss of appetite, decrease in sex drive, or depression.

Personally, I go by the log, the other symptoms are too individual, easily ignored or don't show up.

If you are getting enough sleep, getting enough nutrients, and allowing your body enough time to recover between workouts, over-training shouldn't be a problem. However, taking a break every so often (either an out and out break from the gym, or a lower intensity deload week) is always a good idea.


as for an irregular cycle, I'm not sure (not part of my regular worries :lol:). Christina (CTri17) was saying earlier, that the suspension of a woman's cycle is actually impacted by the amount of calories she is taking in, rather than body fat %, so that could be it.

[KitKat]

I grow an evil head and he goes by the name of Oscar. Ever see the Mike's Hard Lemonade commercials with the evil head? That's what happens...

You'll know if you've hit that dreaded wall. You feel lethargic all the time, lose motivation to work out and you take 2 steps backward in turns of progression. I've hit it once this year and come VERY close to doing it again.

Logging your workouts, sleep and nutrition are ideal to keep the monster away. I ever go as far as testing my RHR every morning. More then 10% off and I cut back intensity, 2 days in a row and I'll give myself an extra rest day.

Everyone's level of intensity and how much the body can handle is different.
As for your cycle.....that could be due to many things. Mine dropped to 1-2 days a month when my fat intake (dropped) and my endurance levels (increased) hit a certain level.

Keep in mind it is not only your physical training, nutrition, and sleep that can trigger this. Work, family, friends....any kind of emotional stress can add to it as well. Somethings are just out of our control.

[Viper1]

One way I know I've overtrained. When my muscles go from "that's a nice sore feeling (DOMS)" to... "OMG THAT FREAKIN HURTS". It's simple yet effective. If I lift hard day after day and then something tweaks on day 5 or 6, then I give it a rest, drink water, and take the next day off.

[Alit00]

The best way I know to diagnose over training is with a log book. If your progress stops (for more than 2 weeks) or begins to go backwards, you're most likely over-trained.

The other symptoms run the gamut from feeling "out of it" to headaches, feeling sick, sick more often, more injuries, weak, increased blood pressure/heart rate, persistent DOMS, loss of appetite, decrease in sex drive, or depression.

Personally, I go by the log, the other symptoms are too individual, easily ignored or don't show up.

If you are getting enough sleep, getting enough nutrients, and allowing your body enough time to recover between workouts, over-training shouldn't be a problem. However, taking a break every so often (either an out and out break from the gym, or a lower intensity deload week) is always a good idea.


as for an irregular cycle, I'm not sure (not part of my regular worries :lol:). Christina (CTri17) was saying earlier, that the suspension of a woman's cycle is actually impacted by the amount of calories she is taking in, rather than body fat %, so that could be it.

I have actually noticed greater gains ever since i started my intense training, giving myself one day off a week vs 2. I do however have a hard time sleeping sometime after back day because im in pain. But i feel like my work-out wasn't intense enough if severe soreness doesn't persist afterwards. When i feel fatigued and am not increasing my weight i take a few days off. I try to up my weight every time. If I cant, i take that as my muscles not being fully recovered. Is that a great measure?

I still cant explain the menstrual cycle. I have read that a significant caloric deficit causes it, and some figure girls get it posponed when dieting, but my intake is sufficient at this point.

[Chris_08]

But i feel like my work-out wasn't intense enough if severe soreness doesn't persist afterwards.

Ya i feel the same way, if i dont get hardcore DOMS then i feel like i didnt work hard enough the day before.

[KajedAnimal]

I trained real hardcore for years...like 6 days a week. I hardly ever took time off. And then I got older...my body started telling me to slow down. I was getting sleep problems, was tired all of the time, and my emotions were all over the place. The best thing to do it just listen to your body like the others are suggesting. Don't use pain/soreness as a gauge for a good workout either. Heavy duty resistance training workouts can sometimes do more harm than good.

[KitKat]

Another good suggestion is to try taking an extra day or two off a week for one week, or lower your intensity for 1-2 weeks. When you go back to your full schedule/intensity you should be able to hit it 1.2-1.5 as hard. Allowing your body enough time for recovery is key. Just because your sore doesn't mean you're making gains....could be that you're just running on constant fatigue. I often learn this the hard way.